How to Change by Katy Milkman Summary

How to Change by Katy Milkman provides a science-backed framework for overcoming 7 key obstacles to behavior change, including procrastination, impulsivity, and forgetfulness. Drawing on behavioral economics, Milkman advocates for tailored strategies over generic advice—like using "temptation bundling" to make workouts enjoyable or leveraging "fresh start" moments for goal initiation. The book combines research with real-world case studies to create an actionable guide for personal and professional growth.

This book is ideal for individuals seeking evidence-based methods to break bad habits, managers aiming to drive organizational change, or anyone struggling with procrastination or motivation. It’s particularly valuable for fans of Atomic Habits or Grit who want deeper insights into behavioral science.

Katy Milkman identifies procrastination, forgetfulness, impulsivity, laziness, confidence gaps, conformity pressure, and failure to start as core barriers. Solutions include setting "fresh start" dates (e.g., Mondays), using reminders to combat forgetfulness, and reframing tasks as enjoyable to override impulsivity.

Milkman suggests "temptation bundling"—pairing disliked tasks with pleasures (e.g., watching Netflix while exercising). She also emphasizes leveraging "fresh start" moments, like New Year’s Day or job changes, to reset habits. These tactics reduce the mental friction of starting new behaviors.

The "fresh start effect" refers to the heightened motivation people feel at temporal landmarks (e.g., birthdays, Mondays). Milkman shows these moments help dissociate from past failures, making them ideal for launching changes. For example, employees are 30% more likely to visit the gym after a fresh start date.

While both books focus on habit formation, How to Change emphasizes diagnosing specific barriers before applying solutions, whereas Atomic Habits prioritizes systemic environment design. Milkman’s approach is more tailored—for instance, addressing impulsivity with temptation bundling rather than blanket habit-stacking.

Yes. Milkman’s strategies apply to career shifts by using fresh starts (e.g., a new job) to adopt productivity habits, leveraging peer accountability to maintain momentum, and reframing intimidating tasks as enjoyable challenges. Case studies include professionals overcoming procrastination during job searches.

Some critics argue the book’s focus on self-diagnosis could overwhelm readers unsure of their barriers. Others note that while tactics like temptation bundling work short-term, long-term adherence requires additional support systems. However, Milkman’s empirical backing strengthens its credibility.

Milkman recommends implementation intentions (specific "if-then" plans) and context-linked reminders (e.g., placing medication by coffee makers). For example, setting phone alerts after meetings to prompt task follow-ups reduces forgetfulness by 22% in studies.

Case studies include Andre Agassi’s resurgence by targeting opponents’ weaknesses, Starbucks using goal-setting apps to reduce employee turnover, and individuals using "temptation bundling" to make savings automatic. These stories illustrate how tailored strategies drive success.

With remote work and AI reshaping productivity, Milkman’s emphasis on diagnosing barriers (e.g., distraction from home offices) remains critical. Her research on digital nudges and hybrid workplace habit-forming aligns with modern challenges, making the book a timely resource.

Managers can use Milkman’s peer accountability frameworks (e.g., shared progress dashboards) and temptation bundling (rewarding milestone achievements with team outings). For example, Google increased project completion rates by 34% using fresh-start sprints after quarterly reviews.

Successful change requires customized solutions for specific obstacles, not universal fixes. By diagnosing whether procrastination, impulsivity, or forgetfulness derails you—then applying tactics like fresh starts or temptation bundling—lasting transformation becomes achievable.