Strategically adding or removing small obstacles to make desired behaviors easier and undesired behaviors harder.
To reduce phone use: delete social media apps (adds 30 seconds to access via browser), charge phone in another room overnight (adds 20 steps), enable grayscale mode (makes phone less attractive). Each small friction point reduces usage.
Friction manipulation is about making things difficult, when it's actually about strategic placement of small obstacles that redirect behavior without requiring willpower.
Atomic Habits
James Clear
Humans naturally gravitate toward the option requiring the least work; design habits to be the path of least resistance.
Behavior is shaped by environment more than willpower; design spaces to make good habits obvious and bad habits invisible.
Behavior is shaped by environment more than willpower; design spaces to make good habits obvious and bad habits invisible.
Humans naturally gravitate toward the option requiring the least work; design habits to be the path of least resistance.
What is the primary mechanism by which friction manipulation changes behavior?
You want to read more books and watch less TV. Design a friction manipulation strategy that addresses both behaviors.