Self-Help
How to Change
Katy Milkman, PhD
4.1 (18000) 8 min read 5 key ideasPremium
A behavioral scientist's research-based framework for making lasting personal change, addressing the specific psychological obstacles that derail typical change efforts.
Key takeaways
- Behavior Change Requires Matching Strategy to Specific Underlying Obstacle
- Temptation Bundling Pairs Enjoyable Activities With Necessary Ones
- Fresh Start Moments Provide Powerful Behavior Change Opportunities
- Commitment Devices Address Impulsivity-Related Behavior Change Obstacles
- Combining Multiple Evidence-Based Strategies Addresses Complex Behavior Change Challenges
Action checklist
- Identify which of the 7 behavior-change barriers (impulsivity, procrastination, forgetfulness, etc.) is actually blocking your specific goal
- Use temptation bundling: pair a habit you're avoiding with something you genuinely enjoy
- Pick a 'fresh start' moment (Monday, a birthday, a new month) to launch a change, not just any random day
- Build in a commitment device that makes backsliding costly or public
Final takeaway
Milkman's closing invitation: accurately diagnose the specific combination of obstacles preventing your own desired behavior change, then apply the correspondingly matched combination of evidence-based strategies covered throughout the book — temptation bundling, fresh-start timing, commitment devices, and others — rather than relying on generic, unmatched behavior change advice.
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