"The central idea is to create an environment where doing the right thing is as easy as possible. Much of the battle of building better habits comes down to finding ways to reduce friction associated with our good habits and increase the friction associated with our bad ones." -James Clear, Atomic Habits book. Our brains rely on cues from our environment to trigger patterns of behavior. What's a tiny thing you can do to today to increase friction toward un-desireable habits and to decrease friction towards the habits you want to build?

On friction awareness: 5 years ago during COVID, my workouts used to be my reward of the day. My thoughts keep going back and wanting the same motivation; in this current life season, saving my workout for last makes it less of a reward and more of a chore. I commit to 10 minutes , 2 moves, and set a non negotiable time of day--if that leads me into 1 move or up to 4, I am always the winner. What kinds of things are helping you recognize where the friction feels high?