Tom Krieglstein explains the friction hack: make bad habits harder and good habits easier. He puts Reese's on a high shelf to stop snacking, leaves running shoes by his bed to start exercising. Small changes to effort shift what you actually do.
I can't believe I didn't know about this habit hack until I was about 38 years old. Did you know that if you increase the friction between you and a bad habit, it reduces the chance that you're going to do that habit? But the reverse is also true. If you decrease the friction between you and a good habit something you want to do, it increases the chance that you will get that habit. For example, if I have a bowl of Reese's peanut butter cups and I put it at the highest shelf where the only way I can get to it is of the steps to tool, I'm less likely to eat those Reese's when I want to. Or the reverse is also true. If I know I want to work out or go for a run and I put my shoes right on my bedside untied ready to go for me in the morning, I'm more likely to go and complete that habit. Increase the friction for the bad habits, decrease the friction for the good habits. That's the hack I wish I would have known.
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