Atomic Habits — Part 12

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1. People tend to do easier things and avoid more difficult things, and proposed ways to use this tendency to develop good habits. 00:01 - We tend to do easier things and avoid harder things 01:14 - We have a tendency to conserve energy because it makes the most sense for survival 02:13 - Many habit-forming products exploit our tendency to follow the path of least resistance 2. The third law of behavior change: Make good habits easier and bad habits harder. Auditing and changing the environment through time
一、人们倾向于做更容易的事情，避免更难的事情的倾向，并提出了利用这种倾向来养成好习惯的方法。 00:01 - 我们倾向于做更容易的事情，避免更难的事情 01:14 - 我们有节约能源的倾向，因为它对生存最有意义 02:13 - 很多养成习惯的产品都利用了我们遵循阻力最小的道路的趋势二、行为变化的第三定律：让好习惯更容易，让坏习惯更难。通过时间审计和改变环境
Up’s spoken English is so good! This fluency is really awesome! Up seems to have said before (in the comment area) that there will be more English learning videos? Very much needed [Star Eyes]
up的口语好棒啊！这个流利度实在是太牛了！up之前好像（在评论区）说过会更英语学习视频？非常需要[星星眼]
I like up's video very much. I can see that you read very carefully and explain in depth. I like it very much. I have listened to it many times.
很喜欢up的视频，能看出来您读书很细致，讲解也很深入出，非常喜欢，已经反复听了很多遍了

Transcript

0:00We tend to do things that are easier
0:01and avoid things that are harder.
0:03If you want to eliminate a bad habit, make it harder.
0:06Hi everyone, welcome to Read with Selina
0:09A couple of months ago, I began to record videos for my channel,
0:12and back then, I used to
0:13be able to record about 1 or 2 videos every week.
0:15And recently, I've broken my record.
0:17In the past two days,
0:18I've been consistently recording 2 videos every single day,
0:22which means that my productivity increased by 10x.
0:26What changed during that time period?
0:28In addition to becoming more proficient at recording videos,
0:31I am getting more and more comfortable
0:33with sitting in front of the camera.
0:35I don't think that's the only cause of
0:36why I'm able to record much more than before.
0:40Neither did my motivation change too much.
0:42Both now and then, I equally want
0:44to record as many videos as possible,
0:46but the change in productivity is very significant.
0:48If neither motivation nor proficiency
0:51were the cause to my 10x productivity,
0:53What is?
0:54This is exactly what we are going to talk about.
0:56This is chapter 12 of Atomic Habits.
0:58The title is The Law of Least Effort.
1:00In this chapter, we're going to reveal the secret behind
1:03how to achieve more with less effort.
1:06And before we start, let's talk about human nature.
1:09Why do we do anything?
1:10We as human beings have this tendency to conserve energy.
1:14If there're 2 solutions that will lead to the same outcome,
1:17we naturally would lean toward the option
1:20that requires less energy input.
1:22And this is because it makes the most sense for survival,
1:24and we are optimized for survival.
1:27But as we evolved over time,
1:28the world and the reality that we're facing changed a lot.
1:31The primitive part of our brain did not change.
1:33We still have the same motivation,
1:35we still have the same behavioral patterns,
1:36we still tend to follow this path of least resistance,
1:39meaning that we tend to do things are easier
1:41and avoid things that are harder.
1:44And this is why a lot of the habit-forming activities
1:47are extremely low effort,
1:48things like scrolling on your phone or binge eating junk food.
1:52Even though they're bad habits for you long-term,
1:55it is very easy to engage in those activities in the short term.
1:58Because again, we are optimized for
1:59survival, but we're not optimized for thriving.
2:02So the tendency to optimize for survival short-term
2:05may be detrimental for us
2:07if we are actually aiming to win in the long game.
2:10And this tendency is exploited by businesses as well.
2:13A lot of habit-forming products all tap into this
2:16tendency of us to follow the path of least resistance.
2:19For example, we've talked about subscription services
2:22in one of my earliest videos.
2:23Subscription service is a business model
2:25that covers a wide range of different industries.
2:27And personally, I use a lot of subscription services too,
2:31such as meal kit.
2:32This is one of the ones that I use most frequently.
2:34Other different groups also use subscription services
2:36for things like children's books or toys or board games.
2:40And the reason why we like subscription service
2:42so much is because it makes consumption easier.
2:46For example, when it's mealtime and I'm faced with the option
2:49to either go eat out or cook at home,
2:51if I realize that I have to do grocery
2:53and think about what to make tonight
2:55and do all the preparation,
2:56then chances are I'm more likely to go out to eat.
3:00Whereas if I order subscription service ahead of time and
3:03when I feel hungry,
3:04I have bags of groceries ready
3:07to be made with preselected recipes,
3:09I'm more likely to decide to stay at home
3:12and make my own meal.
3:13The takeaway here is that
3:14because we have this
3:15natural tendency to do things that are easier,
3:17it naturally follows that if we make something easier to do,
3:21we're more likely to do it.
3:23And if we make it harder, then we're less likely to do it.
3:26If you want to form a good habit, make it easier.
3:28If you want to eliminate a bad habit, make it harder.
3:31And that is the third law of behavioral changes.
3:33There're 4 laws to behavioral changes in total
3:35that's covered in this book,
3:37and if you want to review the framework,
3:39please check out my video on chapter 3 of the same book.
3:42By making good habits easier and bad habits harder,
3:45we can tap into our natural tendency
3:47and do more of the right things.
3:49So how do we apply what we learned in this chapter to real life?
3:53Step 1 is to conduct a time audit
3:55and gain awareness and knowledge on
3:57what are the things that are preventing you
3:59from engaging in a good habit more.
4:01What are the things that currently make bad habits accessible?
4:03As we said earlier, motivation is often overrated.
4:07Maybe sometimes if we really want to get something done
4:10then eventually we will do it.
4:11But most of the time, whether it is easy
4:14or hard to do a certain thing determines whether
4:16we are going to do it or not.
4:17So we want to take inventory of the things that are
4:20blocking us from doing the things that we desire to do.
4:23For example, if I want to record more videos,
4:26then I would ask myself how easy it is to do the setup.
4:30In the old apartment that I lived in, the space was much smaller
4:32and there was not a dedicated area just for recording.
4:35I recorded in my own bedroom.
4:37Whenever I'm not recording, I have to
4:38put the camera away to the side.
4:41And when I do record, I have to configure
4:43the tripod and make sure that the lighting is right,
4:46and the whole process takes around 30 minutes to set up.
4:49Whereas now, I have this dedicated area just for recording,
4:53and I have the tripod set up at all times,
4:55right in front of the desk.
4:56So it's really convenient whenever I want to record,
4:59to just press the button and hit start.
5:02And I can remember how many times in the past that
5:05I didn't record on a particular day simply because
5:09it took too much time to set up
5:10and I didn't have the time to do so,
5:12or because there's just too many hurdles to go through
5:14that I lost motivation along the way.
5:16Whereas now, there's really
5:18very little excuse *for not recording.
5:20I still have the same level of motivation.
5:22I still really want to record, but now
5:24it's easier for me to actually carry out the action
5:27without being stalled by any of the obstacles.
5:29By making the environment easier, I enabled
5:32my motivation to actually become actions.
5:34And another technique that I used from the book is
5:37the first law of behavioral changes, which is make it obvious.
5:41Because the camera sits right in front of me every day,
5:43staring at me when I'm doing work,
5:45I'm constantly reminded of
5:46the fact that I need to record in the morning.
5:49Whereas if it's tucked away,
5:50it's easy for me to get preoccupied
5:52with other issues that I'm busy dealing with
5:55and there's a higher chance that
5:57I may miss the recording on that particular day.
6:00(For the) first law of behavioral changes,
6:01I would recommend you to check out
6:03my previous videos on chapter 4 through 7 of the same book.
6:07Okay, and that segues to the second tip:
6:09design your environment.
6:10After you conduct a time audit, the second step is to
6:14design your environment in a way that helps you
6:16perform the good habit more and the bad habit less
6:19by reducing frction to doing things that you want to do
6:23and adding friction to things that you don't want to do.
6:25If you want to encourage a good habit
6:27such as drinking more water in the morning.
6:29You can prepare the water the night before
6:31and put it next to your bed
6:33so that you can reach it first thing in the morning
6:35instead of trying to fumble.
6:36And if you want to encourage yourself to read more,
6:39pick a book that you want to read,
6:41carry it along with you in your bag
6:43so that you can check it out whenever you're waiting for a bus.
6:46And if you want to discourage a bad habit, such as
6:48checking your phone too much for no reason, you can either
6:51put it in your bag or put it in another room.
6:53And usually, that little bit of friction is sufficient
6:56to keep you from checking your phone constantly.
6:58I used to have my phone right next to me when I worked,
7:01and I noticed that I've been looking at it too much
7:03whenever I feel overwhelmed by the amount of work.
7:06I use it as a way to de-stress.
7:08But I realized it's a bad habit because it is
7:10blocking me from doing the thing that I actually need to do,
7:13which is to do my work.
7:15And that is the real remedy to the problem long-term.
7:17After I realized that,
7:18I started to put my phone
7:20somewhere a little bit further from me.
7:21I started to check my phone less
7:23because it's not within arm's length.
7:24So it did help.
7:25But I would still walk up sometimes and
7:27go check the phone without consciously realizing it.
7:29So I started to put my phone somewhere that is harder
7:31for me to find,
7:33which is outside of the room.
7:34That way it breaks the routine,
7:36so that it makes it harder for me to check it for no reason.
7:39The takeaway here is that
7:40it is easy to not perform the good habits
7:43especially when it's hard.
7:44And it is also easy to fall for bad habits,
7:48especially when they're easy.
7:49And that is part of human nature.
7:51Instead of trying to muster up motivation
7:53to fight against human nature,
7:54it is much easier to work with it
7:57by becoming an architect of our own environment.
8:00Instead of expending your energy to resist temptation, it makes
8:04more sense to change your environment in a way that
8:06makes good habits easier and bad habits harder.
8:09And usually that does not take so much effort to do
8:12but it can yield consistent benefit.
8:14If you enjoyed the video, please make sure to like, collect,
8:16and share it with one of your
8:17friends who you want to develop good habits with.
8:20And also make sure to subscribe to the
8:21channel to get notified on the latest updates.
8:24I look forward to seeing you next time.

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