Here are some tips to help you remove habits and behaviors.

We always talk about removing friction and making things:

Easy
Attractive
Obvious
Timely
Fun

But what happens when making things easy starts to negatively impact us?

Friction can be a good thing!

Think about how much you could increase mental health if you balanced screentime or how much healthier we could be if we didn’t have the unhealthy snacks at home.

So here are a few tips:

1) Increase Friction: Move things around so it’s harder to find them - move your most used apps so they are hard to find
2) Make it hard: Break your routine, which will stop the automatic behavior and make you reflect
4) Conceal it : Take away anything that reminds you of the behavior - remove triggers
4) Decrease the reward : Don’t reward yourself for the behavior, ask yourself- what am I getting from this behavior?

Some actions you can take:

>Make a list of the things you want to do less of
>List the triggers that move you towards doing them ( notifications 🔔 etc)
>Turn off or limit as many of them as you can
>Take away or hide distractions (like your phone) when you are doing focused work or want to have mindfulness 🧘‍♂️
>Use apps to help you limit apps (there are several out there to help you)
>Share with others what you want, so you have a commitment

Image credit Roberto Ferraro

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