• Don’t even buy snacks at the supermarket.
• Switch your meals to defaults by eating the same things over and over again.
• Trade unhealthy snacks with healthy ones.
• Don’t go to fast-food restaurants.

• Grab a piece of paper and write down all the habits that you think are unhealthy and want to get rid of. Once you have finished, rank them in order. Now start with number #1. Forget the rest for now.
• Add layers of “friction” to your vices to make it harder for yo...

• Never buy an item on the first impulse.
• Unsubscribe from all newsletters with “discounts” and “special offers”.
• Same for the physical life: don’t go to the mall to buy something you can get somewhere else.
• Don’t carry credit cards in your wallet. Leave them in a ...

In tech, friction refers to the steps a customer needs to take to perform a certain action. Too many steps and your funnel starts to leak.

For you, on the other hand, the harder it is to perform a habit, the less you will want to do it. This is crucial.

• Sell, donate or throw away your coffee maker at home. If you want coffee, you’ll need to go outside.
• Put tea next to the coffee.
• Don’t drink sodas, as most of them are caffeinated.
• If you must drink coffee, always drink decaf and no more than 1 per day.
• D...