Reducing Friction to Improve Your Good Habits

Atomic Habits is a great book for building better habits.

Habits holding you back?

Creating and sticking to good habits can be challenging.

One key strategy to make it easier is to reduce friction, or removing the small obstacles and inconveniences that prevent us from following through on our good habits, consistently. Whether it's making time for exercise, eating healthier, or staying organized, minimizing friction can significantly boost your chances of success.

1. Identify the Friction Points

Before you can reduce friction, you need to identify where it's happening.

A good start is to think about the habits you're trying to build and where you consistently struggle. Is it hard to find time to exercise? Do you forget to drink water during the day? Once you know where the friction is, you can take steps to eliminate it.

This takes a bit of introspection but if you’re honest with yourself, it’s likely you’ll be able to identify a few sticking points.

Journaling is a beneficial habit to start.

2. Simplify Your Environment

One of the most effective ways to reduce friction is by simplifying your environment. If you want to eat healthier, keep healthy snacks visible and accessible. If you're trying to read more, place a book by your bedside or in your bag. The easier it is to engage in the desired behavior, the more likely you are to do it.

Habit expert James Clear referes to this as this ‘making it easy and making it obvious’. Habits that are easier to perform and stare you right in the face get done more often.

Action Steps to Reduce Friction

1. Lay Out Clothes the Night Before
   Prepare your workout clothes before going to bed, so you can start your day without having to think about what to wear.

2. Set Automatic Reminders
   Use apps or your phone’s alarm to remind you to drink water, take breaks, or go for a walk.

3. Designate a Specific Time
   Set a specific time for your new habit. For example, set aside 10 minutes in the morning for meditation or journaling.

4. Use Visual Cues
   Place items related to your habit in plain sight — like a water bottle on your desk or a yoga mat in your living room.

By taking these simple steps, you’re making it easier to follow through on your intentions. When the path of least resistance leads directly to your new habit, sticking to it becomes second nature.

Habits that Require Boundaries

While reducing friction is essential, some habits benefit from setting boundaries to ensure they are maintained in a healthy way.

Here are a few examples:

Getting organized makes good habits easier.

1. Work-Life Balance
   Establishing clear boundaries between work and personal time helps prevent burnout. Make it a habit to shut down work-related tasks after a certain hour each day, so you can recharge and be more productive.

2. Digital Detox
   Constant screen time can be draining. Set boundaries around your digital consumption, like no phones during meals or setting aside one hour before bed without screens to improve sleep quality.

3. Social Commitments
   Saying yes to every invitation can be exhausting. Practice the habit of prioritizing your time and only committing to social activities that genuinely bring you joy and fulfillment.

By setting these boundaries, you're protecting your well-being while still fostering positive habits.

Make Your Habits Stick

Reducing friction and setting boundaries are two powerful strategies to help you build and maintain good habits. By making it easier to engage in the behaviors you want and protecting those habits with clear limits, you're setting yourself up for long-term success.

Are you ready to make your good habits stick?

Start by identifying one small change you can make today. Set that book out. Hit the grocery store. Small wins and actions compound on one another. Once the momentum starts, those small steps add up.

Habits are working for you or against you — with the right mindset, you can make more of your everyday activities.