The Preparation Spectrum: From Avoidance to Automation

High-Level Topics

• Levels of system design from least to most automated
• Removing temptation → creating defaults → full automation
• Which level is appropriate for different goals
• When to move up the spectrum vs. when simpler is better

Article Ideas

• “Not all goals need the same level of preparation”
• The hierarchy of self-control interventions
• Why over-engineering your systems can backfire
• How to progressively automate your discipline
• When to stop optimizing and just execute

Brief Outline

Introduction

• Preparation is the core of self-control (connects to existing content)
• But there are levels to preparation
• Understanding the spectrum helps you match effort to goal importance

Part 1: The Preparation Spectrum (Low to High)

Level 0: Pure Willpower

• No preparation, all in-the-moment resistance
• When it works: Rare, one-off decisions
• When it fails: Repeated temptations, daily decisions
• Example: Resisting dessert at a one-time event

Level 1: Conscious Avoidance

• Actively avoiding temptation environments
• Requires ongoing vigilance and decisions
• Example: Not walking down the candy aisle, declining happy hour invitations

Level 2: Environmental Removal

• Eliminate temptation from your environment entirely
• One-time effort, ongoing benefit
• Example: Don’t buy junk food, delete social media apps, cancel subscriptions

Level 3: Adding Friction

• Make undesired behavior inconvenient
• Example: Freezing credit card, password-protected app blockers, gym across town

Level 4: Creating Positive Defaults

• Make desired behavior the path of least resistance
• Example: Meal prep on Sundays, gym clothes laid out, automatic savings transfers

Level 5: Full Automation

• Remove decision-making entirely
• Example: Automatic bill pay, meal delivery service, standing gym appointment with trainer
• Highest effectiveness, highest cost (time, money, or flexibility)

Part 2: Matching Level to Goal Importance

• Not every goal deserves level 5 automation
• Questions to determine appropriate level:
  • How important is this goal? (Impact on life quality)
  • How often do I face this decision? (Daily vs. monthly)
  • How strong is the temptation? (Willpower required)
  • What’s my current success rate? (If failing, move up spectrum)
  • What resources am I willing to invest? (Time, money, flexibility)

Part 3: Examples Across the Spectrum

Goal: Healthy Eating

• Level 1: Avoid restaurants with tempting menus
• Level 2: Don’t stock junk food at home
• Level 3: Keep healthy food visible, junk food in inconvenient places
• Level 4: Meal prep every Sunday, pre-portioned meals
• Level 5: Meal delivery service, personal chef

Goal: Focus and Productivity

• Level 1: Close tempting browser tabs when you notice them
• Level 2: Delete social media apps from phone
• Level 3: Website blockers, phone in different room
• Level 4: Scheduled deep work blocks, notifications off by default
• Level 5: Dedicated office space, assistant managing communications

Goal: Financial Discipline

• Level 1: Resist impulse purchases in the moment
• Level 2: Don’t go to malls/shopping websites
• Level 3: Remove saved credit cards, unsubscribe from marketing emails
• Level 4: Automatic transfers to savings, separate checking/savings banks
• Level 5: Automated investing, all bills on autopay, accountant managing finances

Part 4: When to Move Up the Spectrum

• You’re consistently failing at current level (3+ times in a week)
• The goal has become high priority (life change, health issue, major financial goal)
• You’ve realized the cost of failure exceeds the cost of automation
• You’ve successfully maintained lower level for 3+ months and want to reduce effort

Part 5: When to Move Down (or Stay Put)

• Over-optimization leading to rigidity and stress
• Life circumstances change (travel, new job, moving)
• The system requires more maintenance than the habit itself
• You’ve mastered the behavior and can reduce scaffolding
• The goal was temporary or has been achieved

Part 6: The Progressive Automation Strategy

• Start at Level 2-3 for most goals (removal or friction)
• Master it for 30 days
• If struggling, move up; if comfortable, maintain or reduce
• Automate your keystone habits to highest level
• Keep flexibility in less critical areas

Conclusion

• The best system is the one that works for you
• Start simple, add complexity only when needed
• Your most important goals deserve the highest automation
• The spectrum gives you options - use them strategically