Where “Atomic Habits” fail — Forcing Functions save the day

James Clear said it best: "You will not rise to the level of your goals, you will fall to the level of your systems."

This is a solid concept, but I have found it’s also incomplete.

Because sometimes, even when you have a system in place, you fail to follow it. This isn’t uncommon, and it happens to the most motivated and disciplined of us.

So, if it’s not about goals, systems, motivation, willpower, or accountability… what else can help you do better and stick to your plans?

Forcing Functions ❤️‍🔥

I don’t find many people discussing this, so I’m going to share it with you today.

What the heck is a Forcing Function? 😏

I know, I know. A “forcing function” is a nerdy math concept I first heard of in 11th-grade calculus.

But I use it to stick to my routine and:

• Eat pretty much the same diet daily
• Get at least 12 hours of work done every day
• Workout 6 days a week, minimum

In simple words, a forcing function is a mechanism that forces you to act, or punishes you if you don't.

Unlike pure willpower or motivation, forcing functions create external incentives that guide behavior.

Forcing functions can alter large & slow systems to make them behave differently.

Examples of Forcing Functions:

• You tell your boss you'll deliver a presentation on Friday. Now you have to make one, even if Netflix drops a new season of your favorite show.
• The 2020 lockdowns were a forcing function for Remote work. Literally every company that had an office for decades was forced to have a remote, distributed workforce.
• You uninstall Instagram and Twitter as a forcing function to reduce screen time.

Forcing functions are the psychological equivalent of lighting a (small) fire under your ass.

Types of Forcing Functions ⌨️

I want to break down forcing functions into a few categories to give you a sense of how you can use them, too.

1. Time-Based

Sometimes when I struggle to wake up early, I schedule an early morning call with an Australian customer to force me to wake up.

2. Social Commitments

I absolutely hated running, so I promised 5 people on my team that I’ll run a 5K with them.

3. Financial Functions

A few years ago, my friend and I promised to send each other Rs. 1000 if we didn’t wake up and send a message before 6 am.

4. Tech-Based Blocks

I use a focus extension to block Twitter, LinkedIn, and other sites during my deep work blocks. I famously have also unsubscribed from all YouTube channels and have an extension that blocks recommended videos.

5. Environmental Changes

The best time to finish reading a book for me is on a flight. Sometimes I wish I just took a random flight somewhere to finish reading a long ass book I’m putting off.

How to Create Your Own Forcing Functions 🙋‍♂️

You now know what forcing functions are and some real examples of how I use them. Here’s how you can create your own.

First, diagnose where your system actually fails.

Ask yourself:

• Where does the breakdown happen?
• Why does it happen? What's the real SYSTEMIC cause? ("I'm lazy" isn't a root cause. "My phone is next to my bed" is.)
• What's the actual cost of the failure? (Social Reputation? Wasted time or money? Feeling like a loser?)

Then:

1 – Choose the right type of function

From all the categories I shared above, pick the appropriate constraint.

• If you’re flaky on writing, announce a public deadline [#2: Social Commitments]
• If you’re putting off an important work project, announce a deadline to your team [#1: Time-based]
• If you’re constantly distracted, install a focus extension [#4: Tech-based]

2 – Ensure value alignment

If your forcing function is too extreme, you may not follow it. The goal is for it to feel like a forcing function, and not a punishment. For instance, I experimented with using a dumb phone to improve my focus.

That was a bit too much as I was actually losing out on a lot of the value of using my phone (eg, being available for my team on Slack when I’m AFK — a value that’s important to me).

So instead, I just gray-scaled my screen and use screen-time alerts for distracting apps. This aligns with my values and gives me a nudge in the right direction, rather than a heavy penalty that leaves me feeling helpless.

3 – Make it inconvenient, not impossible

Going from the point above… if it's too brutal, you won’t do it. It’s fine to experiment with a few forcing functions before you find the sweet spot.It should feel like “Fine, I’ll do it”, not “OMG I have to do this or else…” — fine line.

⚠️ Caution: Avoid Outcome-based Functions

One mistake that I made that I want you to avoid is setting outcome-based functions. For instance, losing 5 kgs in 2 months.

Sometimes there are factors beyond your control. You want to ensure you don’t feel like a failure if you only lose 3 kilos.

Forcing functions should force systems, not outcomes.

When Forcing Functions Break ⛓️‍💥

Forcing functions aren’t infallible, they fail too. The human mind is smart enough to trick itself.

This isn’t a magic pill. You WILL face resistance.

You’ll think:

• "Maybe I don't need the constraint today."
• "I’ll just reschedule the meeting."
• "Skipping one session won’t kill me."

Yes, all of your excuses may be true, but this is how the rot starts. Remember, you need to follow the constraint not for the sake of it, but for the person it means you’re becoming.

A fit person will never skip a workout session, regardless of how they’re feeling. So even if you’re not feeling like it, do the system for the identity it will reinforce in your head.

If you break the system and circumvent a forcing function, that’s a slippery slope.

Despite this, I’m sure some of you will say “But this still isn’t perfect” — to those of you that say this, I want to share this legendary line from the TV show Billions:

Everything can fail if you’re a bitch.

If a forcing function fails, don't ditch the whole idea. Tweak the intensity. Switch the type. Reinforce the identity you want to build.

Action items from here ✅

I want all my readers to improve ONE aspect of their life next week by setting a forcing function. Here’s how:

1. Pick ONE of your goals and the system for it: Is it fitness, or work, or relationships?
2. Identify ONE place where the system keeps failing.
3. Pick ONE forcing function that will create real pressure: What is the appropriate type of forcing function that can help correct the system?
4. Adapt if necessary

Freedom comes through discipline and forcing yourself into systems that will create real change.

Get after it.

– YC