Takeaways

• Remove as much friction as possible from the next session.
• Make the plan smaller before you make it more exciting.
• Use feedback, streaks, and visible wins to keep self-efficacy moving up.

Why this matters

Behavior change works better when the default action is simple and obvious. The best motivational trick is often a better environment.

Sources

• Tang et al. 2019. Behavior change techniques and self-efficacy. PMID: 30534971
• Spring et al. 2021. Self-regulatory behavior change techniques meta-review. PMID: 31973666