Small Changes, Big Results: Using Friction to Design Healthy Routines
When it comes to shaping healthier habits, your home can be your greatest ally or your biggest obstacle. The key lies in understanding and harnessing the concept of friction. By increasing friction for unhealthy behaviors and reducing it for healthy ones, you can create an environment that naturally steers you toward better choices without constant reliance on willpower.
Reduce Friction to Make Good Habits Easy
The easier it is to take action on a good habit, the more likely you are to follow through. For example, if you’re trying to build a consistent workout routine, make it as effortless as possible to get started. Keep your workout clothes, shoes, and water bottle in plain sight or packed and ready to go by the door. By removing any unnecessary steps—like rummaging through drawers or searching for your gear—you eliminate the small barriers that could lead to procrastination.
Another tip? Place a bowl of fresh fruit on your kitchen counter where you can see it, making it the first snack option that comes to mind. When healthy choices are convenient, they become instinctive.
Add Friction to Curb Bad Habits
On the flip side, adding friction can help you break away from behaviors you’d rather avoid. If mindless snacking is a challenge, move chips and sweets out of sight to a high cabinet or another inconvenient location. The extra effort it takes to access them can give you a critical pause to reconsider your choices.
Similarly, consider creating subtle barriers to other tempting yet unproductive habits. Trying to cut down on screen time? Store your TV remote in a drawer or place your phone charger in another room. These small adjustments mean you’ll have to take deliberate steps to engage in the habit, which can help reduce its frequency over time.
Simple Changes, Lasting Impact
Designing your home with friction in mind doesn’t require an overhaul. It’s about small, strategic adjustments that support your goals. Start by identifying a single habit you want to build—or break—and then look for ways to decrease or increase friction, depending on your intention.
By consciously shaping your environment, you empower yourself to make healthier choices effortlessly. Friction isn’t just a physical force. It’s a tool you can use to take control of your space—and your habits—for a healthier, happier life.
