We choose the easier option, most of the time. Do you take the long path, or take the easy route and cut through the grass? If a bad habit is the easy option (Snacks on your living room table, cold beers in the fridge, phone next to your bed ect.) your much more likely to choose that than the alternative (eating healthy, drinking water, going to sleep).
The opposite is also true. If you want to eat better, don't have unhealthy snacks in your house and have healthy snacks at an easy to reach place. Are you more likely to eat healthy, or trek to the store and buy a small, unhealthy snack? Ask yourself 'What if' and add friction to your bad habits and reduce friction towards good habits.
Task
1. What bad habits do you have?
2. What good habits can you replace them with?
3. What can you do to add friction to the bad habits?
4. How can you reduce friction towards the good habits?
5. What would your life look like after one year of bad habits, compared to one year of good habits?
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