Create friction for bad habits and make them difficult to continue from "summary" of Summary of Atomic Habits by Summareads Media
One effective way to break bad habits is to create friction that makes them harder to continue. By increasing the effort required to engage in a bad habit, you can make it less appealing and more likely to be abandoned. This can involve making the cues for the habit less prominent or adding steps that must be completed before engaging in the habit. For example, if you want to reduce the time you spend mindlessly scrolling through social media, you could delete the apps from your phone or turn off notifications. This would create friction by making it more difficult to access the platforms and increase the likelihood that you will opt for a different, more productive activity instead. Another way to create friction for bad habits is to make the consequences of engaging in the habit more immediate or severe. For instance, if you have a habit of eating unhealthy snacks while watching TV, you could remove all junk food from your house. This would make it harder to give in to the temptation and force you to confront the negative consequences of the habit more directly. By intentionally adding friction to bad habits, you can disrupt the automatic process that leads to their repetition. Over time, this can help to weaken the neural pathways associated with the habit and make it easier to replace it with a more positive behavior. By consistently introducing obstacles that make it harder to engage in bad habits, you can gradually shift your default response towards healthier choices and create lasting change in your behavior.
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