Scarcity loop creating friction thoughts

Step 2: CREATE FRICTION

Add barriers to interrupt compulsive behaviors (e.g., remove apps, block sites).

Michael Easter shares his ideas of “scarcity loop awareness” in his book Scarcity Brain. He explores how modern life hijacks our modern day survival instincts using the lens of ancient wisdom. The scarcity loop is a psychological pattern that drives compulsive behavior, and awareness of it is key to breaking free from unhealthy habits.

The scarcity loop creates contention in our lives by pushing us toward short-term gratification at the expense of long-term well-being. Easter asserts that this loop tends to be a root driver of modern issues such as:

Overeating and obesity
Addiction (to tech, substances, or behaviors)
Burnout and anxiety
A general sense of dissatisfaction or lack of meaning

He discovered this pattern while researching in places like Las Vegas casino labs and among indigenous tribes, contrasting how modern environments exploit this loop versus how traditional societies avoid it. There is a nuance here that is interesting. In a conversation I had today, I mentioned this concept of creating friction. The person I was speaking to jumped all the way to contention. I quickly realized, welp, can’t suto-pilot on this. So I went on to explain that friction in this case is more like adding the correct amount of weight when weight lifting to gain strength. Like the difference between being pleased and celebrating with gratitude vs being proud and celebrating and pumping my ego. This technique can serve to disrupt this scarcity loop.

Below are some quick ideas that can help disrupt and short circuit gamifications, algorithmsm FYP’s and more. Don’t lose sight of the 3 objectives and functions of the scarcity loop model:

Opportunity – The chance to gain something valuable.
Unpredictable Rewards – The outcome is uncertain, which keeps us engaged.
Quick Repeatability – The behavior can be repeated rapidly, reinforcing the habit.

By being present, having your head and feet in the same place – the wedges of the 3 objectives start to lose their influence and arguablt control over the actor.

🔧 1. Add Time Delays

Introduce a pause between impulse and action:

Use website blockers to delay access to addictive sites.
Put your phone in another room or use grayscale mode.
Wait 10 minutes before indulging in a craving—often the urge passes.

🧠 2. Make the Reward Predictable

Reduce the unpredictability that fuels the loop:

Turn off notifications to avoid random dopamine hits.
Batch-check emails or social media at set times.
Avoid slot-machine-like apps that thrive on variable rewards.

🏋️‍♂️ 3. Increase Effort

Make the behavior harder to repeat quickly:

Delete apps and access them only via browser.
Use cash instead of cards to make spending more deliberate.
Pre-portion snacks instead of eating from the bag.

🌿 5. Embrace Discomfort

Easter emphasizes that growth comes from discomfort:

Take cold showers, hike, or fast occasionally.
Do hard things daily to build resilience and reduce dependence on easy dopamine.

Summary — Break the Loop. Reclaim My/Your Mind.

Here are some mindful considerations – I use this tactic myself and am experimenting with these personal interventions.

Since modern life is designed to hijack your attention and keep you stuck in a cycle of compulsive behaviors. Here are some ideas to consider to help break the habits!

✅ Pause before you scroll.
✅ Make the easy things harder.
✅ Choose discomfort over dopamine.

Start today—add friction, find freedom, and build a brain that thrives in a world of abundance.

👉 A lesson learned from triathlon, family life and other domains of life – I can’t overhaul my life overnight. I have to start where I am at and begin with one behavior and add a little friction.