Ever wonder why some people make habit change look effortless, while others feel stuck in the same old cycles?
Here’s a secret: It’s not about willpower or discipline.
The real game-changer?
Designing habits that actually work with your brain—not against it—says Katy Milkman, author of How to Change.
And it all comes down to two simple—but wildly effective—tools: fun and friction.
Katy Milkman breaks it down in her book How to Change.
The Power of Fun: Why Enjoyment is Non-Negotiable 
If you’ve ever thought habits need to be grueling to be effective, think again. Fun isn’t just a perk—it’s the ultimate cheat code.
When something feels enjoyable, you’re naturally drawn to it. The task stops feeling like a chore and starts feeling like a choice.
The Piano Stairs Experiment
In Stockholm, a staircase was turned into a giant piano, where every step played a note.
Before: Most people took the escalator.
After: 66% more people opted for the stairs—simply because it was fun.
Lesson? People don’t avoid effort; they avoid boredom.
So, how can you inject fun into your habits?
Gamify Your Goals
Turning tasks into games creates excitement and momentum.
For example:
- Apps like Zombies, Run! make jogging feel like a mission to survive a zombie apocalypse.
- Habit-tracking apps turn daily routines into streaks, encouraging you to “win” by staying consistent.
Ask yourself: How can I add an element of play to my habits?
Pair Boring Tasks with Enjoyable Activities
Why does Zumba feel like a party instead of a workout? It combines movement with music, fun, and community.
You can do the same:
- Hate cleaning? Blast your favorite playlist while tidying up.
- Dread working out? Watch your favorite show while cycling.
- Struggle with studying? Use colorful pens or rewarding breaks.
When you pair a habit with something you love, it stops being a grind and starts being a highlight of your day.
The Power of Friction: Your Secret Weapon 
If fun makes habits irresistible, friction determines how easy—or hard—they are to stick to.
Here’s the formula:
- Reduce friction for habits you want to build.
- Add friction to habits you want to break.
Let’s look at how friction works.
Reduce Friction for Good Habits
Make it easier to do the right thing than the wrong thing.
Examples:
- Fitness: Lay out your workout clothes the night before.
- Healthy Eating: Keep fresh fruit visible on your counter instead of hiding it in the fridge.
- Focus: Remove distractions like social media by using tools like website blockers.
When good habits are convenient, they become second nature.
The Default Advantage
Did you know defaults can drive your behavior?
When companies switched 401(k) enrollments from opt-in to opt-out, participation rates soared. Why? Most people stick to the easiest option.
Apply this to your life:
- Automate your savings to invest effortlessly.
- Pre-schedule workouts so they’re locked into your calendar.
- Use a subscription service for healthy meal prep.
Make good habits the path of least resistance.
Add Friction to Bad Habits
Want to stop doing something? Make it harder to do.
For example:
- Reduce Screen Time: Log out of apps after every session or set time limits.
- Avoid Snacking: Store junk food out of sight—or don’t buy it at all.
- Curb Spending: Use cash instead of credit cards to make impulse purchases less convenient.
The harder it is to indulge a bad habit, the less likely you are to act on impulse.
Fun + Friction: The Winning Combo 
Here’s where things get powerful: Combine fun and friction for maximum impact.
Example 1: Fitness
- Make workouts fun by joining a dance class or listening to your favorite music.
- Reduce friction by keeping workout gear ready to go.
Example 2: Productivity
- Add fun by timing focus sprints and rewarding yourself after.
- Add friction by blocking distracting websites during work hours.
By layering these strategies, you create an environment where good habits thrive, and bad habits fade away.
Why Does This Work?
Humans are wired to:
Seek pleasure (fun)
Avoid effort (friction)
Instead of fighting against your instincts, work with them. Design habits that feel good and remove barriers that make them hard to follow.
TL;DR: The Blueprint for Better Habits
Here’s your roadmap:
Fun: Make habits enjoyable by gamifying them or pairing them with rewards.
Friction: Reduce barriers for good habits and create obstacles for bad ones.
Combine: Use both strategies together to supercharge your progress.
The result? Unstoppable momentum.
Ready to Transform Your Habits?
You don’t need drastic overhauls to see big changes. Start small, layer fun and friction, and watch your habits evolve effortlessly.
What habit are you ready to transform? Let me know in the comments—I’d love to hear your story!
This post was inspired by Katy Milkman's book How To Change.
