How to Change by Katy Milkman: The Science of Getting from Where You Are to Where You Want to Be
Making meaningful changes in our lives can often feel like an uphill battle. In her enlightening book, How to Change: The Science of Getting from Where You Are to Where You Want to Be, Katy Milkman delves into the fundamental obstacles that impede our ability to change and offers tailored strategies to overcome each challenge. This blog post provides a detailed summary of Milkman’s insights and practical strategies, designed to help you build new habits and achieve your goals effectively.
Who May Benefit from the Book
- Students aiming to build better study habits
- Professionals wanting to boost productivity
- Health enthusiasts struggling with diet or exercise
- Managers seeking to motivate teams
- Anyone stuck in bad habits and seeking change
Top 3 Key Insights
- Fresh starts (like New Year’s Day) boost motivation for change.
- Temptation bundling makes good habits instantly rewarding.
- Commitment devices (like public pledges) prevent procrastination.
7 More Lessons and Takeaways
- Cue-based plans (“When X happens, I’ll do Y”) prevent forgetting.
- Smart defaults use laziness to reinforce good habits.
- Giving advice builds confidence in your own abilities.
- Social influence helps—surround yourself with positive peers.
- Growth mindset turns setbacks into learning opportunities.
- Small, frequent commitments work better than big, rare ones.
- Emergency passes allow flexibility without quitting entirely.
The Book in 1 Sentence
How to Change teaches science-backed tailored strategies to overcome procrastination, impulsivity, and forgetfulness for lasting personal growth.
The Book Summary in 1 Minute
Katy Milkman explains why people fail at change—procrastination, impulsivity, and forgetfulness. She offers solutions: fresh starts (like Mondays) boost motivation, temptation bundling makes habits fun, and commitment devices (like penalties for skipping goals) keep you accountable. Cue-based plans (“After coffee, I’ll exercise”) prevent forgetting. Smart defaults (keeping fruit on the counter) use laziness for good. Giving advice to others strengthens your own resolve. Social influence means surrounding yourself with motivated peers. Small, flexible steps work better than rigid plans.
Understanding Change
Katy Milkman’s How to Change explores the science of behavior change. It reveals why people struggle with habits and offers practical, research-backed solutions. The book helps readers overcome procrastination, impulsivity, and forgetfulness to achieve lasting personal growth.
The Challenge of Change
Many of us find ourselves stuck in our routines, struggling to adopt new habits or achieve personal goals. Milkman emphasizes that change doesn’t have to be a daunting process. Instead of a one-size-fits-all approach, she advocates for strategies tailored to our unique circumstances. Drawing parallels from the world of sports, she shares the story of tennis champion Andre Agassi, who transformed his approach under coach Brad Gilbert by targeting specific weaknesses rather than attempting perfect shots.
The Seven Key Obstacles to Change
Katy Milkman identifies seven primary obstacles that can hinder our progress toward change. Each of these barriers can be tackled with specific strategies.
1. Not Getting Started
The hardest part of any change is often taking the first step. Many of us find it challenging to break from existing habits or lack confidence in our ability to succeed.
The Power of Fresh Starts:
- Fresh starts can ignite motivation, allowing us to feel as though we are beginning anew.
- Opportunities for fresh starts include:
- New calendar years or weeks
- Birthdays and anniversaries
- Major life events, such as moving or recovering from illness
However, it’s crucial to note that fresh starts can also disrupt ongoing progress, especially for those who are already performing well.
2. Impulsivity
We are often drawn to activities that offer immediate rewards, such as indulging in sweets, rather than those that contribute to long-term goals, like exercising.
Strategies to Combat Impulsivity:
- Temptation Bundling: Pairing a desirable task with a less enjoyable one to increase motivation.
- Gamification: Adding game-like elements to tasks to make them more engaging.
3. Procrastination
The tendency to procrastinate can be exacerbated by our preference for immediate gratification over long-term benefits.
Combatting Procrastination:
- Commitment Devices: These tools restrict your freedom and compel you to take necessary actions. For instance, using locked savings accounts to prevent premature withdrawals.
4. Forgetfulness
Even the best intentions can fall flat if we forget to act on them.
Overcoming Forgetfulness:
- Utilize timely reminders and cue-based plans to stay on track with your commitments.
5. Laziness
Humans naturally gravitate towards the path of least resistance, often leading to inaction.
Using Laziness to Your Advantage:
- Create “set-it-and-forget-it” systems that simplify the achievement of your goals, such as automated savings plans or habitual shortcuts.
6. Lack of Confidence
Self-doubt can be a significant barrier to setting and achieving goals.
Boosting Confidence:
- Seek advice and support from others, and manage your expectations and emotions effectively to foster self-belief.
7. Conformity
The desire to fit in can lead us to follow the crowd, often at the expense of our goals.
Leveraging Social Influence:
- Surround yourself with individuals who inspire and motivate you, applying positive social influences to guide your actions.
The Path to Effective Change
To achieve lasting transformation, it is essential to continuously apply these strategies and evaluate obstacles as circumstances change. Recognizing that change is not linear, but rather a dynamic process, allows you to adapt your approach accordingly.
Getting the Most from How to Change
Milkman’s book is rich with tools and insights designed to help you navigate the complexities of change. For those seeking a deeper understanding,
- Pick one strategy (like temptation bundling) and test it.
- Track progress to see what works.
- Adjust methods to fit your personality.
About the Author
Katy Milkman is a leading scholar and author, currently serving as the James G. Dinan Professor at The Wharton School of the University of Pennsylvania. With a PhD from Harvard and an undergraduate degree from Princeton University, Milkman has made significant contributions to the field of behavioral economics. She is also the host of the popular podcast Choiceology and a co-founder of the Behavior Change for Good Initiative. Named one of the world’s top management thinkers by Thinkers50, her work continues to influence individuals and organizations aiming for positive change.
How to Change Quotes
- “One-size-fits-all strategies won’t get you nearly as far as tailored attacks on what stands in your way.”
- “When it comes to changing your behavior…your opponent is inside your head.”
- “Planning forces you to do the critical work of breaking it down.”
- “Too much rigidity is the enemy of a good habit.”
- “Transformative behavior change is more like treating a chronic disease than curing a rash.”
Conclusion
How to Change is not just a guide; it’s a roadmap to understanding and overcoming the obstacles that hinder personal growth. By recognizing and addressing these barriers, you can tailor your strategies to suit your unique circumstances, leading to meaningful and lasting change.
How to Change offers science-backed tools for lasting habit change. By understanding human psychology, readers can overcome procrastination, impulsivity, and forgetfulness. Small, strategic tweaks lead to big results.