Morning Friction Removal
Prepare the cue, act first, and chain the behavior into your routine
- Difficulty
- Easy
- Time to result
- ~days to results
- Steps
- 4
- Confidence
- 90%
Morning Friction Removal makes a priority behavior the easiest available action at the start of the day. First, choose the behavior and prepare its equipment before bed—for exercise, that can mean placing shoes and workout clothes beside the bed. On waking, use that visible setup as a cue and perform the behavior before changing into regular clothes or allowing optional tasks to intervene. Chain the action alongside established routines such as brushing your teeth and showering, then consider the minimum complete and continue with the day. The mechanism combines environmental design, early scheduling, and habit stacking: preparation removes startup friction, timing protects the task from later demands, and the existing morning sequence supplies a dependable trigger.
Origin
Jennifer Cohen describes putting workout shoes by the bed, dressing for exercise immediately, and placing movement beside established morning hygiene habits.
Core principles
- 01Preparation makes the desired action easier to start.
- 02Early action prevents the day from crowding out the priority.
- 03Existing routines provide reliable cues for new habits.
- 04Completing one healthy behavior can support the next choice.
How to run it
- 1
Choose the morning priority
Select one behavior that is repeatedly delayed later in the day. Define the smallest version that still counts as completed.
Pro tip Use one morning priority rather than building an elaborate routine all at once.
- 2
Prepare the environment
Set out every item required to begin before going to bed. Put the equipment where you will encounter it immediately.
Pro tip For exercise, place shoes and workout clothes beside the bed.
Watch out Hidden or incomplete equipment reintroduces a decision at the moment of action.
- 3
Act before switching context
Start the priority before putting on regular clothes or opening the day to optional demands. Use the prepared setup to move directly into action.
Watch out Checking messages or beginning another task first can consume the protected window.
- 4
Chain and close
Place the behavior beside existing morning habits, complete the minimum, and then move on. Repetition turns it into part of the normal sequence.
Pro tip Use a simple chain such as brush teeth, exercise, shower.
In the wild
Someone who repeatedly postpones exercise puts gym shoes and workout clothes beside the bed at night. In the morning they dress for movement before regular clothes, complete a short workout between brushing their teeth and showering, and then begin the rest of the day.
→ Exercise starts with fewer decisions and becomes part of an established morning sequence.
Common mistakes
Preparing only mentally
Intending to act without physically arranging the required equipment leaves the same startup friction in place.
Opening the day first
Changing clothes, checking messages, or beginning work before the priority gives competing demands time to displace it.
Is it for you?
Best for
People who intend to exercise or complete another priority daily but repeatedly postpone starting it.
Not ideal for
People whose health, care duties, or work schedule makes mornings unpredictable or unsuitable for the chosen behavior.
From the transcript
“maybe put your shoes by your bed so you automatically put on your gym shoes you automatically put on your gym clothes and so now…”
“if you want to get something done do it first thing in the morning it off of your list get it out of the way…”
“I brush my teeth I take a shower I exercise a little bit good done and then that will make you get make a better…”
From the episode
Episode 310: Key Strategies For Your Healthiest Year Yet