摩擦力：行为会流向较省力的路径

手机、邮件和视频很容易占满空隙，原因之一是它们几乎没有启动成本。阅读、运动和深度工作要准备材料，要离开当前位置，还要熬过刚开始那点不适。收益还没来得及比较，入口已经分出了高低。

《Atomic Habits》把这种倾向放进最小努力原则。两个选项差别不大时，人会自然流向较省力的那个。提前放好运动服和水，训练少了几个步骤；电视用完后拔掉插头，随手观看便多出一次停顿。环境 没有替人作决定，只是悄悄改了每个决定的价格。

原笔记里有个很好的小反例：删掉社交应用，本来给重新下载和登录增加了摩擦，Siri recommendation 却可能又把入口送到眼前。便利从来不是中性的。它让想做的事更容易，也让本来想戒掉的事重新变得顺手。

原笔记里的批注：

Note: Siri recommendation in this casr may not be beneficial #Insight

Energy is precious, and the brain is wired to conserve it whenever possible. It is human nature to follow the Law of Least Effort, which states that when deciding between two similar options, people will naturally gravitate toward the option that requires the least amount of work. 《Atomic Habits》，Location 1775 Habits like scrolling on our phones, checking email, and watching television steal so much of our time because they can be performed almost without effort. They are remarkably convenient. 《Atomic Habits》，Location 1784 One of the most effective ways to reduce the friction associated with your habits is to practice environment design. 《Atomic Habits》，Location 1802 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. 《Atomic Habits》，Location 1852 You can also invert this principle and prime the environment to make bad behaviors difficult. If you find yourself watching too much television, for example, then unplug it after each use. Only plug it back in if you can say out loud the name of the show you want to watch. This setup creates just enough friction to prevent mindless viewing 《Atomic Habits》，Location 1856 If that doesn’t do it, you can take it a step further. Unplug the television and take the batteries out of the remote after each use, so it takes an extra ten seconds to turn it back on 《Atomic Habits》，Location 1858 Whenever possible, I leave my phone in a different room until lunch. When it’s right next to me, I’ll check it all morning for no reason at all. But when it is in another room, I rarely think about it. And the friction is high enough that I won’t go get it without a reason. As a result, I get three to four hours each morning when I can work without interruption. If sticking your phone in another room doesn’t seem like enough, tell a friend or family member to hide it from you for a few hours. Ask a coworker to keep it at their desk in the morning and give it back to you at lunch. 《Atomic Habits》，Location 1861 When I delete social media apps from my phone, it can be weeks before I download them again and log in 《Atomic Habits》，Location 1867 Chapter Summary Human behavior follows the Law of Least Effort. 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. 《Atomic Habits》，Location 1872

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