Once you understand the idea of friction, you can use it for your benefit. Say you want to write in your journal before bed instead of scrolling through social media. First, add friction to your current habit by charging your phone out of your bedroom—or at the very least, out of arm’s reach. Then reduce friction for the new habit by putting your journal on your bedside table where your phone used to be. That way, when you reach for your phone on autopilot (which you will, because it’s an ingrained habit), you’ll encounter the journal instead;
