Skip to content
Vinthony

Habit friction map

Most failed habits aren't failures of willpower — they're failures of design. Walk through every step from waking up to doing the habit, mark each friction point, and pick the one you'll remove this week.

Run the calculator first

Habit friction map

Vinthony Academy · vinthony.com

The habit you're building (one habit, not five).

The cue you're anchoring it to.

An existing daily routine. Not “in the morning” — “after I pour my coffee.”

Friction map — every step between cue and habit.

List each step + the seconds it adds. Be honest. Phone charged? Trainers where? Bookmark loaded? Computer locked? Each adds activation energy.

StepSecRemovable?

The one friction you'll remove this week.

How you'll remove it (specifically).