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How to Quit Bad Habits Right Now Using "Friction"

Dealing With Binge Eating

  • 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.

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How to Quit Bad Habits Right Now Using "Friction"

How to Quit Bad Habits Right Now Using "Friction"

https://www.dansilvestre.com/quit-bad-habits/

dansilvestre.com

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Key Ideas

How Friction Can Help You

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.

To Quit Bad Habits

  • 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 yourself to keep doing them. Keep adding layers of friction of time, money, or both.

Quitting Social Media

  • Remove all social media apps from your phone
  • Change your passwords to something impossible to remember. Save them in a document/cloud
  • Log out after each session.
  • The radical option: Delete your accounts.

Quit Excessive Web Browsing

  • Use a time tracker to figure where you spend most of your web browsing. Knowing the time-wasters is the first step
  • Remove the Bookmarks bar. Next time you want to browse something, you’ll have to manually type it
  • If you use the Pomodoro Productivity to work, use special tools to disable distracting websites while on a 25-minute sprint
  • Radical option: blacklist websites that aren’t essential for work. 

Quitting Coffee

  • 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.
  • Don’t go to coffee shops.

Quit Compulsive Shopping

  • 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 drawer at home instead. No 1-click purchase with PayPal and no using credit cards online. 

Dealing With Binge Eating

  • 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.

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"Very little is needed to make a happy life; it is all within yourself, in your way of thinking."

Marcus Aurelius
Where Happiness Comes From

Phenomena that happen outside of us don’t cause happiness. They might be correlated with happiness but it’s not a cause-and-effect relationship. 

The most important part is what happens in our brain between the external event (a good cup of coffee) and our state of happiness.

"We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have."

"We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have."

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Bad habits

Nothing sabotages your productivity quite like bad habits.

They slow you down, decrease your accuracy, make you less creative, and stifle your performance.

Impulsively surfing the internet

It takes you 15 consecutive minutes of focus before you can fully engage in a task. Once you do, you fall into flow, a state of increased productivity.

Click in and out of your work enough times to check the news of social media, and you can go through an entire day without experiencing flow.

Perfectionism

We freeze up when it’s time to get started because we know that our ideas aren’t perfect and what we produce might not be any good.

But you can never produce something great if you don't get started and give your ideas time to evolve.

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What causes bad habits

Most of the time, bad habits are simply a way of dealing with stress and boredom.

Everything from biting your nails to overspending on a shopping spree to drinking every weekend to ...

"Benefits" of bad habits

All of the habits that you have right now — good or bad — are in your life because they provide a benefit to you, even if they are bad for you in other ways.

And because bad habits provide some type of benefit in your life, it's very difficult to simply eliminate them. Instead, you need to replace a bad habit with a new habit that provides a similar benefit.

How to break a bad habit
  • Choose a substitute for your bad habit
  • Cut out as many triggers as possible. 
  • Surround yourself with people who live the way you want to live.
  • Visualize yourself succeeding and avoid negative self-talk.
  • Plan for failure and find things that can help you bounce back when you make a mistake.