Reducing Friction to Cultivate Better Habits

During the 1980s, a company ran an interesting test to understand its employees’ habits and promote their wellness.

The company posted a large sign near its main entrance proclaiming the value of using the stairs instead of the elevator. Its building was only four stories, with most of the workforce on the second and third floors.

Using facts and figures, the sign offered many reasons why the stairs were the better option. From mental stimulation to releasing some form of dopamine into the brain, slightly exercising before work could offer positive result for employees.

What happened?

Workers kept using the elevators, even though they read the signs and would discuss them at the water coolers and in the cafeteria. Two weeks later, after no change in people’s habits, the company posted even bigger signs before the entrance of its building, at the elevators and on each floor.

But again, to no avail. The signs were read and ignored.

Still, the researchers were determined to change the employees’ habits, so they devised an ingenious plan to slow down the closing of the elevator doors to 16 seconds, which feels like an eternity when we’re anxiously awaiting to get somewhere.

People grew impatient quickly, and elevator usage was reduced by one-third before long. Interestingly enough, employees kept taking the stairs when the researchers returned the elevators to their original speed.

Why?

Because the stairs had now become habit.

Habits, good or bad, can be adapted over time as part of what behavioral scientists call “Friction.”

Friction plays a significant role in shaping our day-to-actions. When forming desired habits or breaking bad ones, friction is crucial. It is any force of resistance or obstacle that makes it harder to achieve our goals. By understanding and manipulating friction, we can effectively change our behaviors.

To form new habits, it’s essential to remove friction. This means eliminating barriers or obstacles hindering us from adopting the desired behavior. Reducing friction makes it easier for us to engage in new behaviors and establish positive habits.

For example, if we want to start exercising regularly, removing friction could involve laying out our workout clothes the night before, keeping our exercise equipment easily accessible, or finding a gym close to our home or workplace.

These actions reduce the effort required to engage in the desired behavior and increase the likelihood of forming a habit.

“The friction you set up or remove in the environment is going to have an effect long after you’ve gotten discouraged and are less excited about the new behavior,” said Wendy Wood, a research psychologist at the University of Southern California and author of “Good Habits, Bad Habits.”

“That’s why friction is so powerful. It persists.”

As we enter into a new month, we might want to review our New Year’s resolutions — and reduce friction to those we’re not achieving.