Within Techniques
Can changing the setup beat temptation?
Changing the room, route or default can make the desired action easier before motivation has to fight temptation.
On this page
- Make wanted behaviours easier to start
- Make unwanted behaviours harder to reach
- Use friction without making life miserable
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Introduction
Can changing the setup beat temptation? In many cases, yes. Environmental restructuring is a behaviour change technique that works by altering the physical environment so that the desired action becomes easier, more obvious or more convenient, while the tempting action becomes harder, slower or less automatic. Rather than relying on willpower in the moment, it changes the conditions under which decisions are made. In the Behaviour Change Technique Taxonomy, this is captured through techniques such as restructuring the physical environment and reducing exposure to cues that trigger unwanted behaviour. [openaccess.city.ac.uk]openaccess.city.ac.ukMichie et al Annals of Behavioral Medicine 2013 BCT Taxonomy v1Michie et al Annals of Behavioral Medicine 2013by S Michie · 2013 · Cited by 8746 — The Behavior Change Technique Taxonomy (v1) of 93 hie…
The key insight is simple: temptation is not only a problem inside the person. It is also a property of the environment. What is visible, nearby, pre-selected and easy tends to happen more often than what is hidden, distant or inconvenient. Environmental restructuring works by shifting those odds before motivation has to fight a battle. PMC [SSRN]papers.ssrn.comChoice Architecture by Richard HThaler, Cass…by RH Thaler · 2010 · Cited by 1311 — In this paper we analyze some of the tools that are available to choice architects…
How environmental restructuring works
Many self-improvement approaches focus on changing thoughts, goals or motivation. Environmental restructuring focuses on changing cues, access and friction.
Researchers studying behaviour change and habit formation repeatedly point to the importance of environmental stimuli. Behaviour is often triggered by features of the environment that operate automatically rather than through deliberate reasoning. When the environment changes, the pattern of behaviour often changes with it. [PMC]pmc.ncbi.nlm.nih.govPMCby TM Marteau · 2021 · Cited by 23 — Two complementary approaches to both understanding and changing behaviour are discernible: those…
Three mechanisms matter most:
- Cues: signals that remind or prompt a behaviour.
- Access: how available a behaviour is at the moment of choice.
- Friction: the effort, time or inconvenience required to perform it.
A tempting behaviour that is visible, immediately available and effortless has a major advantage. Environmental restructuring removes that advantage or gives it to the behaviour you actually want. PMC [Behavior Design Lab]behaviordesign.stanford.eduBehavior Design LabFogg Behavior ModelThe Fogg Behavior Model shows that three elements must converge at the same moment for a behavior t…
Make wanted behaviours easier to start
One of the most reliable uses of environmental restructuring is reducing the effort needed to begin.
Behaviour scientist BJ Fogg argues that ability and ease are often more important than trying to increase motivation. When a desired action becomes easier, it requires less motivation to occur. [Behavior Design Lab]behaviordesign.stanford.eduBehavior Design LabFogg Behavior ModelThe Fogg Behavior Model shows that three elements must converge at the same moment for a behavior t… [Fogg Behavior Model]boldist.coUsing the Fogg Behavior Model to Create Change and Clicks14 Aug 2023 — The Fogg Behavior Model shows how to instigate desired action—an e…
Consider a few everyday examples:
- Leaving walking shoes beside the front door.
- Keeping a water bottle on the desk instead of in a cupboard.
- Placing fruit at eye level in the kitchen.
- Opening a document before finishing work so tomorrow’s task starts immediately.
- Keeping a book on the bedside table while storing the television remote elsewhere.
These changes may seem trivial, but they alter the first few seconds of action. Starting is often the point where intentions fail. By making the first step easier, environmental restructuring lowers the activation energy required for behaviour. PMC [nanohabits]nanohabits.comNanohabitsDesigning an Environment Where Good Habits HappenBehavior is shaped by what is visible, close, and easy. Learn how small enviro… This explains why many successful habits depend less on motivation than on preparation. A person who has already arranged the environment does not need to make as many decisions when the moment arrives.
Why visibility matters
Objects compete for attention. What is seen frequently tends to be considered more frequently.
For behaviours that depend on remembering, visibility can be more powerful than determination. A guitar on a stand is played more often than a guitar stored in a case. A prepared lunch is more likely to be eaten than ingredients hidden at the back of the refrigerator. These effects occur because the environment continuously prompts action without requiring conscious effort. [Nanohabits]nanohabits.comNanohabitsDesigning an Environment Where Good Habits HappenBehavior is shaped by what is visible, close, and easy. Learn how small enviro…
Make unwanted behaviours harder to reach
Environmental restructuring is not only about making good behaviours easier. It is equally about making unwanted behaviours less convenient.
The Behaviour Change Technique Taxonomy includes reducing exposure to cues and restructuring environments to create barriers to undesired behaviour. [digitalwellbeing.org]digitalwellbeing.orgRestructuring the physical environmenti BCT Taxonomy (v1): 93 hierarchically-clustered techniquesAvoidance/reducing exposure to cues for the behavior; if also restructuring of…
The principle is straightforward: every extra step creates friction.
Examples include:
- Moving snacks out of immediate reach.
- Removing social media applications from a phone’s home screen.
- Storing gaming equipment in another room.
- Keeping credit card details unsaved on shopping websites.
- Charging a phone outside the bedroom.
None of these changes makes the behaviour impossible. Instead, they interrupt automatic action. The person must make an additional decision before continuing.
Research on habit formation and behavioural friction suggests that even small increases in effort can meaningfully reduce undesirable behaviours because many habits operate on the path of least resistance. When the unwanted option becomes less convenient, people often choose differently without requiring stronger self-control. [PMC]pmc.ncbi.nlm.nih.gov2015) propose introducing behavioral friction to existing contexts that make it harder for people to follow their unhealthy habits.Read…
The route matters as much as the destination
Temptation is often encountered repeatedly through daily routes and routines.
Someone trying to avoid impulse purchases may stop browsing shopping sites during idle moments. Someone trying to eat differently may avoid walking past a favourite takeaway on the way home. Someone trying to focus may work in a room where distractions are absent rather than trying to resist them continuously.
In each case, the environment is redesigned so temptation appears less often in the first place. Prevention can be easier than resistance. [Nanohabits]nanohabits.comNanohabitsDesigning an Environment Where Good Habits HappenBehavior is shaped by what is visible, close, and easy. Learn how small enviro…
Use friction without making life miserable
The goal is not to make life difficult. The goal is to place difficulty selectively.
Behavioural scientists sometimes describe this as choice architecture: arranging options so that the preferred behaviour becomes the easiest or default path while preserving freedom of choice. Defaults, placement and convenience can strongly influence behaviour without banning alternatives. [SSRN]papers.ssrn.comChoice Architecture by Richard HThaler, Cass…by RH Thaler · 2010 · Cited by 1311 — In this paper we analyze some of the tools that are available to choice architects… [PMC]pmc.ncbi.nlm.nih.govChange Techniques and Their Mechanisms of Actionby RN Carey · 2018 · Cited by 888 — This study produced a large dataset of hypothesised l…
A large meta-analysis of choice architecture interventions found that changing the structure of choices can produce meaningful shifts in behaviour across many contexts. [PNAS]pnas.orgPNASThe effectiveness of nudging: A meta-analysis of choice…by S Mertens · 2022 · Cited by 1068 — Our results show that choice archite…
The practical lesson is to apply friction strategically:
Desired outcomeReduce friction forIncrease friction forExercise moreWorkout clothes ready, equipment visibleExtra steps before sedentary entertainmentEat betterHealthy food prepared and accessibleUnhealthy food stored inconvenientlyFocus at workClear workspace, required files openNotifications, distracting apps and websitesSpend lessBudget tools readily availableFast one-click purchasing and stored payment details
The best environmental changes are usually modest. If friction becomes excessive, people often abandon the desired behaviour as well. A kitchen so restrictive that healthy eating becomes stressful may not last. A digital blocking system that prevents legitimate work may be bypassed.
The aim is a gentle tilt rather than a prison.
Why this often beats willpower
People frequently interpret failure as a lack of discipline. Environmental restructuring offers a different explanation.
Many behaviours occur because the environment repeatedly makes them easy, visible and rewarding. If that environment remains unchanged, self-control must win every encounter. If the environment changes, self-control may be needed far less often.
This perspective aligns with evidence that behaviour is influenced not only by conscious goals but also by environmental cues and automatic responses. Changing surroundings can therefore produce behaviour change even when motivation fluctuates. [PMC]pmc.ncbi.nlm.nih.govPMCThe effectiveness of nudging: A meta-analysis of choicePMCby S Mertens · 2021 · Cited by 1058 — Choice architecture interventions aim to nudge people toward personally and socially desirable b…
That does not mean motivation is irrelevant. Motivation still matters. But environmental restructuring changes the odds before motivation enters the contest. Instead of asking, “How can I be stronger than temptation?” it asks, “How can I make temptation weaker?”
For everyday self-improvement, that shift is often more practical than trying to win the same willpower battle every day. [Behavior Design Lab]behaviordesign.stanford.eduBehavior Design LabFogg Behavior ModelThe Fogg Behavior Model shows that three elements must converge at the same moment for a behavior t… [Fogg Behavior Model]boldist.coUsing the Fogg Behavior Model to Create Change and Clicks14 Aug 2023 — The Fogg Behavior Model shows how to instigate desired action—an e…
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Endnotes
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Source: openaccess.city.ac.uk
Title: Michie et al Annals of Behavioral Medicine 2013 BCT Taxonomy v1
Link: https://openaccess.city.ac.uk/3293/1/Michie%20et%20al%20Annals%20of%20Behavioral%20Medicine%202013%20-%20BCT%20Taxonomy%20v1.pdfSource snippet
Michie et al Annals of Behavioral Medicine 2013by S Michie · 2013 · Cited by 8746 — The Behavior Change Technique Taxonomy (v1) of 93 hie...
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Source: digitalwellbeing.org
Title: Restructuring the physical environment
Link: https://digitalwellbeing.org/wp-content/uploads/2016/11/BCTTv1_PDF_version.pdfSource snippet
i BCT Taxonomy (v1): 93 hierarchically-clustered techniquesAvoidance/reducing exposure to cues for the behavior; if also restructuring of...
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Source: digitalwellbeing.org
Link: https://digitalwellbeing.org/nudge-psychology-all-93-behavior-change-techniques-listed-and-summarised-free-app/Source snippet
Nudge Psychology – All 93 Behavior Change Techniques...Nov 23, 2016 — Restructuring the physical environment – Change, or advise to chan...
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Source: pmc.ncbi.nlm.nih.gov
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC8356415/Source snippet
PMCby TM Marteau · 2021 · Cited by 23 — Two complementary approaches to both understanding and changing behaviour are discernible: those...
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Source: papers.ssrn.com
Title: Choice Architecture by Richard H
Link: https://papers.ssrn.com/sol3/papers.cfm?abstract_id=1583509Source snippet
Thaler, Cass...by RH Thaler · 2010 · Cited by 1311 — In this paper we analyze some of the tools that are available to choice architects...
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Source: pmc.ncbi.nlm.nih.gov
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC12318445/Source snippet
(2015) propose introducing behavioral friction to existing contexts that make it harder for people to follow their unhealthy habits.Read...
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Source: pmc.ncbi.nlm.nih.gov
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6636886/Source snippet
Change Techniques and Their Mechanisms of Actionby RN Carey · 2018 · Cited by 888 — This study produced a large dataset of hypothesised l...
-
Source: nanohabits.com
Link: https://www.nanohabits.com/learn/designing-environment-for-habitsSource snippet
NanohabitsDesigning an Environment Where Good Habits HappenBehavior is shaped by what is visible, close, and easy. Learn how small enviro...
-
Source: pmc.ncbi.nlm.nih.gov
Title: PMCThe effectiveness of nudging: A meta-analysis of choice
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC8740589/Source snippet
PMCby S Mertens · 2021 · Cited by 1058 — Choice architecture interventions aim to nudge people toward personally and socially desirable b...
-
Source: pnas.org
Link: https://www.pnas.org/doi/10.1073/pnas.2107346118Source snippet
PNASThe effectiveness of nudging: A meta-analysis of choice...by S Mertens · 2022 · Cited by 1068 — Our results show that choice archite...
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Source: behaviordesign.stanford.edu
Link: https://behaviordesign.stanford.edu/resources/fogg-behavior-modelSource snippet
Behavior Design LabFogg Behavior ModelThe Fogg Behavior Model shows that three elements must converge at the same moment for a behavior t...
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Source: behaviormodel.org
Link: https://www.behaviormodel.org/Source snippet
Fogg Behavior ModelFogg Behavior Model - BJ FoggThe Fogg Behavior Model shows that three elements must converge at the same moment for a...
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Source: boldist.co
Title: fogg behavior model
Link: https://boldist.co/marketing-strategy/fogg-behavior-model/Source snippet
Using the Fogg Behavior Model to Create Change and Clicks14 Aug 2023 — The Fogg Behavior Model shows how to instigate desired action—an e...
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Source: Wikipedia
Link: https://en.wikipedia.org/wiki/BehaviorSource snippet
BehaviorBehavior (American English) or behaviour (British English) is the range of actions of organisms, individuals, systems or artif...
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Source: Wikipedia
Title: Choice architecture
Link: https://en.wikipedia.org/wiki/Choice_architectureSource snippet
Choice architectureChoice architecture refers to how options are arranged and presented, and it influences decision making across a wi...
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Source: growthengineering.co.uk
Title: fogg behavior model
Link: https://www.growthengineering.co.uk/fogg-behavior-model/Source snippet
Explore the Fogg Behavior Model for L&D. Learn to design experiences that truly change learner behavior...
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Source: dictionary.cambridge.org
Link: https://dictionary.cambridge.org/dictionary/english/behaviorSource snippet
| English [meaning]({{ 'meaning/' | relative_url }}) - Cambridge Dictionary6 days ago — BEHAVIOR definition: 1. US spelling of behaviour 2. the way that someone behaves: 3...
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Source: medium.com
Link: https://medium.com/%40omforux25/fogg-behavior-model-b-map-the-3-simple-keys-to-driving-user-action-9efdd9cc9644Source snippet
ovide clear progress markers. Allow users to save backup...
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Source: redtrack.io
Title: fogg behavior model
Link: https://www.redtrack.io/blog/fogg-behavior-model/Source snippet
Explained For Performance Marketers2 Dec 2025 — Learn how the Fogg Behavior Model works and how marketers can use motivation, ability, an...
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Source: thedecisionlab.com
Link: https://thedecisionlab.com/reference-guide/psychology/fogg-behavior-modelSource snippet
Fogg Behavior ModelThe Fogg Behavior Model (FBM) is a widely used framework for understanding behavior change, identifying three critical...
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Source: sciencedirect.com
Link: https://www.sciencedirect.com/topics/psychology/environmental-restructuringSource snippet
Environmental Restructuring - an overviewA refined taxonomy of behavior change techniques to help people change their physical activity a...
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Source: northbeam.io
Title: fogg behavior model motivation ability and prompts
Link: https://www.northbeam.io/blog/fogg-behavior-model-motivation-ability-and-promptsSource snippet
Focus on reducing friction: simplify steps, cut form fields, or provide clear instructions.Read more...
Additional References
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Source: researchgate.net
Link: https://www.researchgate.net/publication/236064731_The_Behavior_Change_Technique_Taxonomy_v1_of_93_Hierarchically_Clustered_Techniques_Building_an_International_Consensus_for_the_Reporting_of_Behavior_Change_InterventionsSource snippet
The Behavior Change Technique Taxonomy (v1) of 93...20 Mar 2013 — The objective of this study is to develop an extensive, consensually a...
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Source: thedecisionlab.com
Link: https://thedecisionlab.com/reference-guide/psychology/choice-architectureSource snippet
Choice ArchitectureChoice architecture refers to the deliberate crafting of decision-making environments. By subtly shaping how options a...
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Source: phwwhocc.co.uk
Link: https://phwwhocc.co.uk/wp-content/uploads/2024/02/Identifying-and-Applying-Behaviour-Change-Techniques-1.pdfSource snippet
Identifying and Applying Behaviour Change TechniquesIntroducing, removing or altering objects in the physical environment or... • Restru...
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Source: medium.com
Link: https://medium.com/design-bootcamp/the-fogg-behavior-model-a4b46ee97ccbSource snippet
The Fogg Behavior ModelMaking a behavior easier to perform is crucial. Designers should focus on simplifying processes, reducing friction...
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Source: thebettercompany.io
Link: https://thebettercompany.io/en/tiny-habits-method/Source snippet
The Tiny habits methodIn this article, we summarize the core ideas of the Tiny Habits Method and provide practical tools to apply them im...
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Source: linkedin.com
Link: https://www.linkedin.com/posts/dviscovich_what-friction-can-tell-us-about-why-behavior-activity-7396566610825793536-r6oqSource snippet
But friction is often the real reason habits don't stick. Behavioral scientist BJ Fogg, PhD has a simple rule.Read more...
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Source: utupub.fi
Link: https://www.utupub.fi/bitstreams/6cd78a15-04d5-43d9-a05d-52e3fa035da3/downloadSource snippet
fectiveness on employees' self-reported food consumption and physical activity patterns at work.Read more...
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Source: dev.to
Title: the psychology of ux understanding bj foggs behavior model 12bf
Link: https://dev.to/rijultp/the-psychology-of-ux-understanding-bj-foggs-behavior-model-12bfSource snippet
ux - Understanding BJ Fogg's Behavior Model5 Mar 2025 — FBM is powerful for designing experiences that reduce friction and increase engag...
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Source: mariashriver.com
Link: https://mariashriver.com/stanford-researcher-bj-fogg-on-the-tiny-habits-that-lead-to-big-breakthroughs/Source snippet
is mighty.” In his new book, Tiny Habits: The Small Changes That Change Everything...Read more...
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Source: globalrph.com
Link: https://globalrph.com/2026/04/the-science-of-habit-formation-how-to-rewire-your-brain-for-change/Source snippet
lying habit formation and explores evidence-based strategies for behavioral change.Read more...
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