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Make bad habits difficult to perform from "summary" of Atomic Habits by James Clear
To make bad habits difficult to perform, you can increase the friction associated with the task. One way to do this is by adding steps that must be completed before engaging in the habit. For example, if you want to stop mindlessly scrolling through social media, you can delete the apps from your phone so that you have to log in through a web browser to access them. This extra step makes the habit less convenient and more time-consuming, which can help reduce the likelihood of engaging in it. Another way to make bad habits difficult to perform is by creating physical barriers that prevent you from easily engaging in them. For instance, if you want to eat fewer unhealthy snacks, you can place them in a hard-to-reach cabinet or pantry so that you have to go out of your way to get them. This extra effort can serve as a deterrent and make you think twice before giving in to the habit. You can also make bad habits difficult to perform by changing your environment to make them less visible or accessible. For example, if you want to watch less TV, you can move the television to a less central location in your home or cover it with a cloth when it's not in use. This out-of-sight, out-of-mind approach can help reduce the temptation to engage in the habit. By increasing the friction associated with bad habits, you make it easier to resist them and replace them with more positive behaviors. This strategy leverages the power of convenience and ease to shape your habits in a way that aligns with your goals and values. So, if you want to break free from harmful routines, consider how you can make them more difficult to perform and create an environment that supports your desired changes.
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