Habit Trigger & Friction Audit
A diagnostic tool to deconstruct broken routines, identify hidden friction points, and engineer effortless behavioral habits.
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Target Habit & Current Status
What specific habit or routine are you trying to build or break, and what has been happening recently?
- Habit:
- Current reality / frequency:
The Trigger & Cue
What immediate cue, time of day, emotional state, or physical setting precedes this habit (or its avoidance)?
- Cue:
Points of Friction & Resistance
What exact friction—physical, cognitive, or logistical—makes this habit hard to start (or too easy to default to)?
- Physical friction:
- Mental/emotional resistance:
The Micro-Adjustment
What is one single change to make the desired routine effortless (under 2 minutes) or the unwanted routine inaccessible?
- Intervention:
How to Practice This Reflection
- Find a quiet space: Set aside 5 mins free from notifications.
- Write without editing: Let your unfiltered thoughts surface on the page.
- Zero-Knowledge Privacy: Reflective encrypts all entries on your device before cloud backup.
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