How to Change by Katy Milkman Summary
Overview of How to Change
In "How to Change," Wharton professor Katy Milkman reveals the science of lasting behavioral transformation. Why do Google and the Pentagon consult her methods? Discover the "Fresh Start Effect" that revolutionized SIDS prevention and learn how "temptation bundling" can finally make your resolutions stick.
Similar books to How to Change
著者の声を通じて本を感じる
知識を魅力的で例が豊富な洞察に変換
キーアイデアを瞬時にキャプチャして素早く学習
楽しく魅力的な方法で本を楽しむ
重要なポイント
Transforming Your Life: The Science of Lasting Change
Why do 80% of New Year's resolutions fail by February? The answer isn't lack of willpower-it's using the wrong approach. Behavior change isn't one-size-fits-all. The key is identifying your specific obstacles and deploying targeted strategies to overcome them. This revolutionary approach has transformed organizations from Google to the Department of Defense. Rather than generic advice like "try harder," successful change requires understanding the unique barriers blocking your path and applying scientifically-proven techniques tailored to your situation. When we match our strategies to our specific challenges, even the most stubborn habits can be transformed. Have you ever noticed how motivated you feel on January 1st or your birthday? These moments create psychological "fresh starts" that make change easier. When visiting Google in 2012, I discovered something fascinating about timing and behavior change. Google wanted to know when to encourage employees to use beneficial programs, leading to one of my most significant research discoveries. The remarkable success of the "Back to Sleep" campaign against SIDS provides valuable insights. When researchers found that placing babies on their backs halved SIDS deaths, a government education campaign increased this practice from 17% to 73%, dramatically reducing fatalities. Why did it work when so many health initiatives fail? New parents face a true blank slate-no established habits to break. Research confirms we're more receptive to change during moments that feel like fresh starts: New Year's, Mondays, after holidays, birthdays, or following relocations. These temporal landmarks help us feel psychologically distanced from past failures. One study found 36% of successful change attempts occurred after moving homes, compared to only 13% of unsuccessful attempts.
Making Change Enjoyable: The Temptation Bundling Solution
Strategic Self-Restriction and Memory Cues
Harnessing Laziness: Making Defaults Work For You
Building Confidence Through Advice-Giving
The Social Influence Strategy: Changing Together
Applying Science to Your Personal Change Journey
クイックサマリーモード - 『How to Change』の要約を8分で読む・聴く
『How to Change』の核心的なアイデアを分かりやすいポイントに分解し、革新的なチームがどのように創造、協力、成長するかを理解します。
フラッシュカードモード - 『How to Change』から厳選した11の洞察
『How to Change』を素早い記憶のヒントに凝縮し、率直さ、チームワーク、創造的な回復力の主要原則を強調します。
エンタメモード - 『How to Change』のレッスンを24分のストーリーで
鮮やかなストーリーテリングを通じて『How to Change』を体験し、イノベーションのレッスンを記憶に残り、応用できる瞬間に変えます。
パーソナライズモード - 『How to Change』の要約を0分で読む・聴く
何でも質問し、声を選び、本当にあなたに響く洞察を一緒に作り出しましょう。
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"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."
"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."
"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."
"Reading used to feel like a chore. Now it’s just part of my lifestyle."
"Feels effortless compared to reading. I’ve finished 6 books this month already."
"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."
"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."
"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"
"It is great for me to learn something from the book without reading it."
"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."
"Makes me feel smarter every time before going to work"
"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."
"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."
"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."
"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."
"Reading used to feel like a chore. Now it’s just part of my lifestyle."
"Feels effortless compared to reading. I’ve finished 6 books this month already."
"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."
"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."
"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"
"It is great for me to learn something from the book without reading it."
"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."
"Makes me feel smarter every time before going to work"
"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."
"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."
"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."
"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."
"Reading used to feel like a chore. Now it’s just part of my lifestyle."
"Feels effortless compared to reading. I’ve finished 6 books this month already."
"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."
"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."
"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"
"It is great for me to learn something from the book without reading it."
"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."
"Makes me feel smarter every time before going to work"
"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."
"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."
"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."
"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."
"Reading used to feel like a chore. Now it’s just part of my lifestyle."
"Feels effortless compared to reading. I’ve finished 6 books this month already."
"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."
"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."
"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"
"It is great for me to learn something from the book without reading it."
"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."
"Makes me feel smarter every time before going to work"
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