The Utility of Deprivation Audit
Remove a convenience briefly to reveal what it may be displacing
- Difficulty
- Moderate
- Time to result
- ~weeks to results
- Steps
- 5
- Confidence
- 91%
Smith uses “utility of deprivation” to describe the possible benefit of giving up or reducing something enjoyable when easy access may be displacing a more valued behaviour. He discusses alcohol, junk food, pornography, and masturbation, but repeatedly frames parts of the conversation as personal opinion rather than expertise. A responsible application is a bounded audit: identify the convenience, state the opportunity cost you suspect, reduce it for a defined period, and track whether behaviour or wellbeing actually changes. The result may support continued reduction, a narrower limit, or no change. The framework does not establish Smith and Bartlett's sexual-health claims, does not prescribe abstinence, and should not be used for unsafe restriction or as a substitute for qualified help with dependence or compulsive behaviour.
Origin
Smith says he encountered the phrase while reading Jordan Peterson and applied it to the trade-offs created by modern conveniences.
Core principles
- 01An enjoyable convenience can carry an opportunity cost
- 02Temporary abstention can make a hidden trade-off easier to observe
- 03The useful question is whether the habit improves the total position
- 04Personal experiments should be bounded and safe
How to run it
- 1
Select one convenience
Choose one optional, recurring habit whose total effect you genuinely want to understand. Avoid changing several habits at once.
Pro tip Choose a behaviour you can measure without invading anyone else's privacy.
Watch out Do not begin unsupervised restriction where withdrawal, nutrition, or health risks may apply.
- 2
Name the suspected trade-off
State what the habit may be reducing, delaying, or replacing. Make the proposed mechanism observable rather than moralistic.
Pro tip Use a concrete measure such as next-day energy, time, spending, or attendance.
- 3
Bound the experiment
Choose a defined reduction and duration that is safe for your circumstances. Record the baseline before changing the habit.
Pro tip A reduction can be more informative and sustainable than an absolute ban.
Watch out Seek professional guidance for dependence, disordered eating, or compulsive behaviour.
- 4
Track the displaced behaviour
Observe whether the valued activity actually increases and whether other effects emerge. Do not assume deprivation is beneficial merely because it feels difficult.
Pro tip Track both intended gains and unintended costs.
- 5
Make an evidence-led choice
Compare the trial with the baseline and decide whether to continue, modify, or end the restriction. Keep only changes that improve the overall position safely.
Pro tip Write the decision and the evidence behind it.
In the wild
Smith says alcohol increasingly conflicted with productivity, creativity, and active Sundays as those became more important to him. A bounded audit could compare drinking and non-drinking periods on those outcomes without treating his experience as a universal medical claim.
→ The decision is based on observed trade-offs with current values rather than on convenience alone.
Common mistakes
Assuming deprivation is always good
The framework tests a suspected trade-off; it does not make restriction inherently beneficial.
Moralising a personal habit
Smith repeatedly qualifies his discussion, so the audit should examine effects rather than declare other people's choices wrong.
Running an unsafe experiment
Dependence, eating concerns, and health conditions may require qualified support rather than self-directed abstention.
Is it for you?
Best for
People evaluating optional habits such as alcohol, junk food, entertainment, or other conveniences that may conflict with stated priorities.
Not ideal for
Food restriction, substance dependence, compulsive behaviour, or any health condition where unsupervised abstention could be unsafe.
From the transcript
“the utility of deprivation is to appreciate that sacrificing some things in your life has a positive effect”
“i'm not coming in it from a position of expertise”
From the episode
James Smith: Become Confident In 100 Minutes