Can habit formation be optimized using first principles?

Absolutely, and this might be one of the most effective methods. Applying "First Principles" to habit formation is like writing your own "habit-building manual" instead of simply adopting others' methods.

Think of it this way: most of us cultivate habits through "analogical thinking." For example, "My friend lost 10 pounds by running every day, so I should run every day too," or "The book says a habit can be formed in 21 days, so I'll stick to it for 21 days." This is imitation, analogy, but it doesn't touch the core.

First Principles, on the other hand, involves breaking things down to their most fundamental, irreducible "truths," and then, starting from these truths, reassembling them to create the solution that best suits you.

Regarding "habits," what are their fundamental truths?

1. The brain is an efficiency expert: It will try every possible way to be lazy, automating frequently performed actions to save energy consumed by thinking. This is the essence of habit—the automation of behavior.
2. Behavior requires "immediate rewards": The brain cares more about immediate benefits (like the pleasure of eating a piece of chocolate) than long-term goals (like being healthier in six months). Without immediate rewards, behavior is difficult to sustain.
3. "Initiation" is the hardest part: The process of starting from 0 to 1 requires the greatest willpower. Once initiated, momentum will carry you forward.

Okay, knowing these three truths, we can use First Principles to "design" a habit, rather than "forcing" one.

Let's take "wanting to develop a daily reading habit" as an example:

Traditional Method (Analogical Thinking): "I've decided to start reading for an hour every evening, starting tomorrow!" Result: Enthusiastic on day one, a bit tired but persisted on day two, forgot on day three due to working late, on day four thought "since I broke the streak yesterday, I might as well give up today"... Failure.

First Principles Method:

1. Revisit Truth 1 (The brain wants to save energy) and Truth 3 (Initiation is the hardest):

   • Problem: The initiation threshold of "reading for an hour every day" is too high; the brain feels "too tired" and will instinctively resist.
   • Solution: Lower the initiation difficulty to an "absurd" level. Don't say "read for an hour," or even "read a chapter." Your goal is: "Pick up the book every day, open it, and read one line."
   • This might sound silly, but its power lies in the fact that you can almost never fail. When you say, "I'm too tired to read one line," even you won't believe it. This action is so small that the brain is too lazy to resist it. And once you read one line, you'll very likely continue to read a paragraph, or even a page. This completes the hardest part: "initiation."

2. Revisit Truth 2 (Immediate rewards are needed):

   • Problem: The reward of "knowledge changes destiny" is too distant; the brain can't wait.
   • Solution: Give yourself a small but "immediate" reward. For example:
     • Prepare a cup of your favorite tea or coffee, and stipulate that you can only drink it while reading. This way, the act of "reading" becomes linked to "enjoying a delicious hot beverage."
     • Alternatively, every time you complete the goal of "reading one line," draw a big checkmark on your calendar. This visual satisfaction of completing a task is itself a powerful immediate reward.

3. Revisit Truth 1 (The brain wants to save energy):

   • Problem: Any "resistance" during the process will make the energy-saving brain give up. For instance, the book being on the highest shelf, needing to turn on a light, a noisy environment, etc.
   • Solution: Drastically reduce resistance.
     • Place the book you intend to read directly on your pillow, next to the toilet, or on the dining table, so you see it as soon as you look up.
     • If you usually read at night, turn on your bedside lamp in advance.
     • If you're easily distracted by your phone, make a rule that before reading, you must put your phone in another room.

To summarize, optimizing habit formation using First Principles means no longer asking, "How do others do it?" but instead asking:

• What is the essence of this habit? (Behavior automation)
• How can I make the initiation incredibly simple? (Break the task down to its smallest component)
• How can I reward myself immediately? (Link it to a pleasant, immediate action)
• How can I eliminate all possible obstacles? (Optimize the environment and process)

Through this approach, you're not fighting against your nature with willpower, but rather aligning with the brain's underlying logic, building a good habit effortlessly, like assembling building blocks.