Habits
Friction Mapping
Friction mapping finds where steps block good habits or enable bad ones—then you add or remove steps to reshape behavior without more willpower.
Friction mapping audits every step between you and a desired behavior—finding where effort, confusion, or temptation blocks action. Add friction to bad habits (snacks out of sight) and remove friction from good ones (gym bag packed, veggies pre-cut).
Maps beat vague motivation speeches.
Common questions
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What is an example of friction mapping for workouts?
List from intention to first rep: bag location, travel time, check-in friction. Pre-pack gear, schedule sessions in calendar, and remove one click from gym entry.
Related terms
Put Friction Mapping into practice
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