How to Change by Katy Milkman

Summary

"How to Change" by Katy Milkman explores the science of personal transformation, offering evidence-based strategies for overcoming common barriers to change. Drawing from behavioral economics and psychology, Milkman identifies why we often struggle to change and provides actionable tools customized for different challenges. The book blends compelling stories, research findings, and practical advice, guiding readers to optimize their environment and mindsets for successful change.

Life-Changing Lessons

1. Identify and leverage 'fresh starts' to kickstart behavioral changes, such as beginning new habits at the start of the week, month, or after birthdays.

2. Customized strategies work best; there’s no one-size-fits-all approach to change, so understanding your unique roadblocks is crucial.

3. Temptation bundling—pairing enjoyable activities with beneficial but less enjoyable tasks—can increase the likelihood of sticking to new habits.

Publishing year and rating

The book was published in: 2021

AI Rating (from 0 to 100): 88

Practical Examples

1. Fresh Start Effect

   Milkman shows how harnessing temporal landmarks—such as Mondays, birthdays, or the start of a new year—creates a psychological 'reset' that makes people more motivated to pursue change. By timing the start of a new goal with these fresh starts, individuals are more likely to commit and stick with positive behaviors.

2. Temptation Bundling

   The book presents temptation bundling as a tactic where you link an indulgent activity (like watching your favorite TV show) with a habit you want to establish (like exercising). This pairing transforms a chore into a reward, making you more likely to repeat the positive behavior over time.

3. Commitment Devices

   Milkman describes strategies such as setting up financial or social commitments to hold yourself accountable. For example, people can put money on the line that they forfeit if they fail to stick to their goals, leveraging loss aversion to stay motivated.

4. Social Support Systems

   The author details the power of support and competition within social groups. Joining a group challenge or sharing progress with friends can lead to better adherence to personal goals, as peer influence and friendly rivalry drive engagement.

5. Re-framing Setbacks

   Milkman emphasizes viewing setbacks not as failures but as learning opportunities. She illustrates how embracing a growth mindset can help individuals persist despite slip-ups, adjusting strategies rather than giving up entirely.

6. Customized Solutions to Barriers

   Recognizing that procrastination, forgetfulness, or impulsivity block change differently for everyone, Milkman suggests diagnosing the main challenge and tailoring interventions. For example, reminders can help the forgetful, while removing temptation aids those prone to impulsive choices.

7. Gamification

   The book explores how introducing game-like elements, such as earning points or badges for completing habits, can enhance motivation and make the pursuit of change more engaging.