What is *How to Change* by Katy Milkman about?

*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.

Who should read *How to Change*?

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.

What are the 7 obstacles to change in *How to Change*?

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.

How does *How to Change* recommend overcoming procrastination?

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.

What is the "fresh start effect" in *How to Change*?

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.

How does *How to Change* compare to *Atomic Habits*?

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.

Can *How to Change* help with career transitions?

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.

What criticisms exist about *How to Change*?

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.

How to Change Summary, PDF, EPUB, Audio

How to Change

Katy Milkman

3.84 (7005 Reviews)

Psychology Self-growth Productivity

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Ключевые Выводы

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Часто Задаваемые Вопросы

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.

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117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

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"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

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1.5K Ratings4.7

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How to Change

Katy Milkman

3.84 (7005 Reviews)

Psychology Self-growth Productivity

Обзор

Ключевые Выводы

Автор

Часто Задаваемые Вопросы

Исследуйте Свой Способ Обучения

Краткое резюме8мин

Почувствуйте книгу через голос автора

Глубокое погружение42мин

Превратите знания в увлекательные, богатые примерами идеи

Карточки11 идей

Захватите ключевые идеи мгновенно для быстрого обучения

Развлекательно24мин

Наслаждайтесь книгой в весёлой и увлекательной форме

Лучшая цитата из «How to Change»

When you're on a roll, disruptions can derail your momentum.

Похожее

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Transforming Your Life: The Science of Lasting Change

00:00

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

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Создано выпускниками Колумбийского университета в Сан-Франциско

BeFreed объединяет глобальное сообщество из 200 000+ любознательных умов

Узнайте больше о том, как обсуждают BeFreed в интернете

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

Создано выпускниками Колумбийского университета в Сан-Франциско

BeFreed объединяет глобальное сообщество из 200 000+ любознательных умов

Узнайте больше о том, как обсуждают BeFreed в интернете

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

1.5K Ratings4.7

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How to Change by Katy Milkman Summary

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Похожее

Ключевые выводы

Transforming Your Life: The Science of Lasting Change

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

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Похожее

Ключевые выводы

Transforming Your Life: The Science of Lasting Change

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