We all have temptations that derail our progress.
Late-night snacks. Endlessly scrolling social media. Skipping workouts. Impulse spending.
Even when we know they’re holding us back, we still cave. Why?
Because willpower isn’t enough. But there’s a smarter, science-backed approach—and it’s called friction.
If you want to become unstoppable, you don’t need more motivation. You need better systems. And one of the most powerful systems you can build is this:
Make bad habits harder to do.
This is how high performers outsmart themselves—and how you can too.
What Is Friction?
In psychology and behavioral science, “friction” refers to anything that makes a behavior more difficult to perform.
It can be physical (like distance), emotional (like guilt), or environmental (like how many steps it takes).
Here’s the rule:
The easier a behavior is, the more likely you are to do it.
The harder it is, the more likely you are to avoid it.
Friction is the secret force behind why we mindlessly scroll TikTok but “never have time” to read.
It’s also the reason habits like eating junk food, skipping workouts, or wasting hours on YouTube are so easy to fall into.
Why Creating Friction Works
Your brain is wired for efficiency. It loves low-effort, high-reward behaviors.
This made sense for our ancestors—conserving energy was essential for survival. But in the modern world, it backfires.
Our environment is filled with engineered temptations:
- Infinite entertainment
- Hyper-palatable food
- Instant gratification on demand
And because these are frictionless (just one click or step away), we keep falling into the same traps.
Here’s the good news:
You can reverse-engineer this.
You can make temptations harder—and make positive habits easier.
That’s the foundation of behavioral design. And it’s how you take back control.
The Science Behind It
This isn’t just common sense—it’s backed by research.
- BJ Fogg, a behavior scientist at Stanford, built the Fogg Behavior Model around this idea: Behavior = Motivation × Ability × Prompt.
The harder something is (lower ability), the less likely it is to happen—even if motivation is high. - James Clear, author of Atomic Habits, calls it environmental design: “You don’t rise to the level of your goals. You fall to the level of your systems.”
- A study published in Psychological Science found that simply moving snacks just a few feet farther away significantly reduced how often people indulged—without any change in willpower.
Friction matters. Even the smallest barriers can dramatically influence behavior.
Real-Life Examples of Friction in Action
Want to stop snacking at night?
- Don’t keep junk food in the house.
- Brush your teeth right after dinner—this creates a mental barrier to eating again.
Want to reduce screen time?
- Delete addictive apps from your phone.
- Log out after every use.
- Keep your phone in another room while working.
- Use grayscale mode to make your screen less stimulating.
Want to avoid impulse spending?
- Delete saved credit card info from websites.
- Unsubscribe from marketing emails.
- Use a 24-hour rule for purchases.
- Freeze your credit card.
Want to stop hitting snooze?
- Put your alarm clock across the room.
- Use an app that makes you solve a puzzle to shut it off.
- Set a bedtime routine that eliminates late-night distractions.
In each of these cases, you’re not relying on willpower. You’re creating friction—making the wrong choice just a little harder to make.
How to Design Your Environment for Success
Here’s a step-by-step guide to create friction for bad habits—and remove it for good ones.
1. Identify Your Triggers
Start by tracking your biggest temptations.
When do they strike?
Where are you?
What’s around you?
Temptation thrives in familiar environments. The goal is to interrupt the pattern at the source.
2. Make the Bad Habit Inconvenient
Here are simple ways to add friction:
- Increase the number of steps required
- Add time delays or obstacles
- Create psychological resistance (like a reminder note or accountability)
Example: Want to stop wasting time on social media?
Log out after every session, hide the app in a folder, and install a blocker during work hours.
It’s not about banning the behavior—it’s about making it annoying enough that your future self thinks twice.
3. Automate the Good Habit
While you’re adding friction to temptations, also remove friction from habits you want to build.
- Lay out your workout clothes the night before
- Pre-pack healthy meals for the week
- Use one-click donation or savings apps to automate generosity or finance goals
Make good decisions the easy, obvious choice.
Advanced Tactics: Make Friction Emotional
Physical friction is powerful—but emotional friction can be just as effective.
Here’s how to build it:
Add Accountability
Tell someone your goal.
Or better yet, make a public commitment.
The social pressure creates powerful emotional friction against quitting.
Use a Commitment Device
A commitment device is a tool that binds you to your goals—like a bet or financial penalty.
Example: You pledge $100 to an anti-charity if you miss a workout. Now skipping the gym hurts.
Studies show this can dramatically increase follow-through rates.
Reframe the Cost
Make the downside of giving in feel real.
Instead of saying “just one cookie,” remind yourself:
“This cookie is reinforcing a habit I’ve been trying to break for years.”
That emotional weight makes the moment feel different. Heavier. More important.
Final Takeaway
Temptation thrives in ease. Success is built on strategic resistance.
Creating friction isn’t about being perfect—it’s about making the wrong path harder and the right path smoother.
You don’t have to rely on motivation forever. You can design an environment where success is the path of least resistance.
That’s the secret of high performers. That’s how you train your brain, shape your habits, and build a life you’re proud of—one decision at a time.
Now it’s your turn.
What’s one temptation you’re going to make harder today?
E. K. Soroba