Standards hold when choices are structured, not when willpower is relied upon. This episode teaches the Friction Trick: a low‑ego, reversible way to bias behavior by adding a small hurdle that makes the right choice easier. You’ll get five exact levers (physical distance, a 60‑second cooldown, batching windows, visible cost, and a short confirmation sentence), a simple script to introduce the change to others, and a measurement plan you can actually use. Micro‑anecdote: I moved my phone to the kitchen drawer for three nights and cut mindless scrolling from five nightly checks to one. First, note how often the temptation occurs for three days to set a baseline, then run a seven‑day trial and compare the percentage reduction. The episode stays practical, quick, and nonjudgmental; by the end you’ll pick one tiny friction to install tomorrow and know exactly how to test whether it worked. I also invite listeners to send brief one‑week reports for a future follow‑up episode.