The Secret to Lil' Habit Success: Making Your New Habit Frictionless

lil' habit Mar 16, 2024
woman fills out friction sweep worksheet

We've all been there – you set a goal, start a new habit with the best of intentions, but somewhere along the way, life gets in the way, and your habit slips through the cracks. It's a common story, but what if I told you that the key to habit success lies in one simple concept? That concept is making your new habit frictionless.

In the science of habit formation, friction refers to anything that makes your habit harder to do – think time, distance, effort, or even mental barriers like procrastination or self-doubt. The more friction there is, the less likely you are to stick with your habit over time.

That's why one of the core principles of the Lil' Habit method is to design your habit to be as frictionless as possible. By reducing the barriers to consistency, you make it easier to show up for your habit day after day, even when motivation is low or life gets busy.

So, how do you make your habit frictionless?

  1. START SMALL: Choose a habit that is so easy, you can't say no. For example, if your goal is to start exercising, your frictionless habit might be doing just one pushup per day. By starting small, you build momentum and make it easier to show up consistently.
  2. MAKE IT CONVENIENT: Reduce the time and effort required to do your habit by making it as convenient as possible. If you want to read more, keep a book on your nightstand or download an audiobook app on your phone. If you want to eat healthier, prep your meals in advance or keep healthy snacks on hand.
  3. PIGGYBACK ON EXISTING HABITS: Attach your new habit to something you already do consistently, like brushing your teeth or making your morning coffee. By piggybacking on existing habits, you reduce the mental effort required to remember and do your new habit.
  4. REMOVE OBSTACLES: Identify and eliminate any obstacles that might get in the way of your habit. If you want to meditate in the morning, set out your cushion and any other tools the night before. If you want to write daily, block off time in your calendar and eliminate distractions like social media or email.
  5. MAKE IT ENJOYABLE: Choose a habit that you enjoy or find a way to make it more fun. If you want to exercise more, find an activity that you love, like dancing or hiking with friends. If you want to learn a new language, make it a game by using apps like Duolingo or watching foreign films.

By designing your habit to be as frictionless as possible, you set yourself up for success. But the Lil' Habit method takes it one step further – we encourage you to create a "frictionless version" of your habit, the absolute minimum you can do to keep your habit streak alive.

For example, if your habit is to write for 30 minutes a day, your frictionless version might be writing for 60 seconds. If your habit is to go for a run, your frictionless version might be putting on your running shoes and stepping outside.

The power of the frictionless version is that it keeps you showing up, even on the days when you're short on time or energy. By reducing your habit to its absolute essence, you make it virtually impossible not to do it – and that consistency is what builds real, lasting change over time.

To help you get started on your frictionless habit journey, I'm offering a range of resources and programs:

  • Download the free Kickstart Workbook to dive into the basics of the Lil' Habit method and start exploring your own lil' habit.
  • Check out the 1-Hour Kickstart Course for a quick and actionable introduction to the key principles of the method. Perfect if you're eager for change and ready to DIY.
  • For a more comprehensive and personalized experience, enroll in the 6-Week Dream a Lil' Dream Program. This structured and supportive program includes 1:1 coaching and all the resources you need to achieve your goals.
  • If you're new to coaching and want to sample the benefits at your own pace, try the Monthly Subscription. It offers a flexible timeline and a gradual approach to personal growth at an amazing value.

So if you're ready to make your habits stick, start by making them frictionless. Choose a small, easy habit, remove obstacles, and find ways to make it convenient and enjoyable. And on the days when life gets in the way, fall back on your frictionless version and keep the momentum going.

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