Atomic Habits- 12 in Philosophy

Human behavior follows the Law of Least Effort.

In a sense, every habit is just an obstacle to getting what you really want. Dieting is an obstacle to getting fit. Meditation is an obstacle to feeling calm. Journaling is an obstacle to thinking clearly. You don’t actually want the habit itself. What you really want is the outcome the habit delivers. The greater the obstacle—that is, the more difficult the habit—the more friction there is between you and your desired end state. This is why it is crucial to make your habits so easy that you’ll do them even when you don’t feel like it. If you can make your good habits more convenient, you’ll be more likely to follow through on them.

We will naturally gravitate toward the option that requires the least amount of work.

Create an environment where doing the right thing is as easy as possible. Reduce the friction associated with good behaviors. When friction is low, habits are easy. Increase the friction associated with bad behaviors. When friction is high, habits are difficult. Prime your environment to make future actions easier.

There are many ways to prime your environment so it’s ready for immediate use.

If you want to cook a healthy breakfast, place the skillet on the stove, set the cooking spray on the counter, and lay out any plates and utensils you’ll need the night before. When you wake up, making breakfast will be easy.

Want to draw more? Put your pencils, pens, notebooks, and drawing tools on top of your desk, within easy reach.

Want to exercise? Set out your workout clothes, shoes, gym bag, and water bottle ahead of time.

Want to improve your diet? Chop up a ton of fruits and vegetables on weekends and pack them in containers, so you have easy access to healthy, ready-to-eat options during the week.