Forcing Functions.

Just signed up for the 8km ‘Shamrock Shuffle’ run in Chicago in March.

And tbh I’m not much of a runner.

But that’s kinda the point. I’d like to be more of a runner, in spite of myself. Often the best way to build a new habit is to create a forcing function — a commitment or system that basically tricks future-you into doing what present-you knows you should.

I think of it like setting up guardrails for your motivation. Because generally unassisted motivation is garbage. Motivation is like that friend who's super excited about plans on Monday then ghosts you by Friday night.

What I need instead are Systems. Frameworks. Commitments that make it harder to fail than to succeed. Fool proof methods for accountability without motivational prerequisites.

Signing up for a 5K or half-marathon (or the exceedingly rare 8K) is a classic example. By dropping $100 on registration and telling everyone I know that I'm running it, now I've essentially created my own little personal accountability vortex¹ . Now I have to train, or I'll look like an idiot come March (my ego is way too fragile for that). Or worse, give up and burn the $100. Maybe by March I’ll end up enjoying running.

Another forcing function example is this blog. It forces me to write down my thoughts, refine the concepts bouncing around in my head, and most importantly – it creates public accountability. Like right now, you all know I'm running this race. So I better follow through.

I've learned to love these little psychological hacks. Especially in business and startups

Back when I was first starting Uptrends, I signed up for the ILT 10-week virtual startup course. Not exactly because I needed the education (though that helped), but because I needed the structure. Forty dedicated hours over ten weeks to focus on expressly on the business.

As the CEO of Pyrex (probably) once said: sometimes the most valuable thing isn't the content – it's the container.

I've since realized there's an art to designing good forcing functions. They're like productivity chess moves, and you're playing against your future lazy self.

Here's what I've learned makes them work:

1. The stakes must be real — Money (race registration), reputation (public commitment), opportunity cost (dedicated course time). But there needs to be enough pain in failing that your brain takes it seriously. Have a “because”.

2. The timeline must be fixed — Open-ended goals are where dreams go to die. "I'll start running someday" becomes never. "I'm running an 8K on March 23rd" becomes a training schedule.

3. The scope must be specific — "Build a business" is overwhelming. "Complete 10 customer interviews by next Thursday because it’s an assignment for this class" is actionable. The more concrete the better.

4. The environment matters — Sometimes the best forcing functions are just about designing your environment to make the right things easy and the wrong things hard.

Speaking of environment – there is also such thing as anti-forcing functions. These are equally important. They’re what you might imagine; the systems you put in place to make bad habits harder. Can be simple:

• Putting your phone in another room while working

• Setting up website blockers during focus hours (ex: using Clearspace)

• Committing to a diet like Dry January, Slow Carb, Keto, etc.

The key my friends is understanding that your willpower is finite. The more decisions you can automate or systematize, the more mental energy you have for the stuff that really matters. (This also applies to writing notes and todo’s, which I wrote about here)

So. to become adept at forcing functions, some tried-and-true options to consider:

• Sign up for a race or physical challenge with friends

• Write a blog or schedule regular public updates

• Put money on the line

• Schedule early morning meetings

• Set up automated savings transfers

• Join group fitness classes with cancellation fees

• Create public roadmaps for your projects

It can feel scary, vulnerable, stupid to make public commitments and put yourself out there in these ways. Now others will have front row seats to my failure!

The reality is that these simple acts reduce your chances of failure exponentially. The more you put yourself out there, the harder it is to fail.

So next time you're struggling to build a new habit or push through a tough project, don't just rely on your fragile little internal motivation. Create a forcing function — that can be as simple as emailing a friend (including me) and asking them to hold you to it (I’d be happy to).

There you have it. And if you see me cry-jogging through Chicago this March, feel free to wave.

Peace,
Ramsey

1  personal accountability vortex (PAV): trademark pending; feel free to use this in casual conversation with your friends, just have to say “TM Ramsey Shaffer” afterwards