text:  You could also increase the friction of the task. So you could unplug your TV after each use and only plug it back in if you can say the name of the show that you want to watch. So you're not allowed to just turn it on and mindlessly find something. All of those are just variants of the same kind of core idea, which is you're trying to structure an environment where the good behaviors are easier and the bad behaviors are harder, where there's very little friction between you and the cues of your good habits, and there's much greater friction or more steps between you and your bad habits.