How do you get rid of bad habits? You increase the friction to do them.
That means if you don’t want to look at your phone when you sit down to read, put it in the other room. If you want it, you’ll have to get up and grab it. But hopefully your couch or chair is comfortable enough that it becomes an undesirable option.
Similarly, if you don’t want to eat chips at 10pm, don’t have chips in the cabinet. Now, if you’re craving them, you would have to drive to the store. The more challenging you make the task, the less likely you are to do it. On the flip side, when acquiring habits, you want to make it as easy as possible.
The way I write so frequently is by keeping thousands of little ideas in my Notes app. So when I went to write this blog post I had a little nugget of an idea waiting to inspire more writing.
What habits do you want to start and stop? And how can you change the amount of friction in the direction of your choice?