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How to Change
How to Change: The Science of Getting from Where You Are to Where You Want to Be by Katy Milkman
How can you drive lasting change to achieve your biggest goals?
In How to Change: The Science of Getting from Where You Are to Where You Want to Be, Katy Milkman explores proven strategies to turn aspirations into achievements by understanding the science of behavior change.
SMARTEST TAKEAWAYS
The Power of Targeted Change
1️⃣ Identify Your “Fresh Start”: Milkman’s research shows that leveraging “fresh start” moments (like a new week or year) can ignite motivation, making it easier to leave old habits behind.
2️⃣ Temptation Bundling: Pair an enjoyable activity with a challenging one—like listening to your favorite podcast while working out—to boost consistency and make hard tasks more appealing.
3️⃣ Reframe Setbacks as Learning Opportunities: Rather than feeling defeated, Milkman teaches us to see setbacks as valuable feedback, turning temporary obstacles into powerful lessons.
INSIGHTFUL EXAMPLE
The Impact of “Fresh Starts”
Milkman reveals how even simple transitions—like a birthday, the start of a new week, or the first of the month—can create a powerful “clean slate” effect in our minds.
These moments feel like natural resets, offering a boost of motivation and renewal that make it easier to leave behind old habits, reconnect with aspirations, and turn intentions into action.
A QUOTE TO REMEMBER
Creating Change That Lasts
"Sustained change happens when we make it easier to do what’s right and harder to do what’s wrong."
BOOK FACTS
How to Change
Publication date: May 4, 2021
Print length: 272 pages
Listening length: 6:13
Ratings: 4.3 Amazon, 3.9 Goodreads
DID YOU KNOW?
The Science Behind Change
Fresh Start Effect: Research from Wharton shows that setting goals on fresh start dates (like New Year’s Day or a birthday) boosts commitment by 60%, helping people approach goals with renewed energy.
Temptation Bundling Results: A University of Pennsylvania study by Katy Milkman found that pairing a challenging task with a pleasurable one, like listening to music while exercising, improved workout adherence by 29%.
Learning from Failure: A study in Psychological Science found that when people reinterpret setbacks as learning experiences, their persistence and goal achievement increased by 25%.
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