The Friction Formula

Behavior scientists use a simple model: behavior happens when motivation exceeds friction. You can either increase motivation (hard and unreliable) or decrease friction (easy and systematic). Here is how to apply friction strategically:

Reduce friction for good habits:

• Want to exercise? Sleep in workout clothes and put your shoes by the door
• Want to eat vegetables? Pre-chop them on Sunday and put them at eye level in the fridge
• Want to read? Place books on your pillow, nightstand, and couch — everywhere you sit

Add friction for bad habits:

• Want to stop snacking? Put snacks in opaque containers on the highest shelf.