Self-Help

How to Change: The Science of Getting from Where You Are to Where You Want to Be

Name: How to Change: The Science of Getting from Where You Are to Where You Want to Be
Rating: 4.8 (1000 reviews)
Author: Katherine L. Milkman

Katherine L. Milkman

18 minAudio8 insights

What you'll learn

•How to identify and overcome common internal obstacles to behavior change such as impulsivity, procrastination, and forgetfulness.
•The power of timing and fresh starts in motivating change.
•Techniques like temptation bundling, commitment devices, and gamification to make goal pursuit more gratifying.
•The critical role of confidence and social influence in sustaining change.
•How to build flexible, lasting habits that withstand life’s disruptions.
•The importance of treating change as a long-term process requiring ongoing effort.
•How to tailor strategies to individual obstacles for maximum effectiveness.

Who should read this

✓Individuals struggling to build or maintain new habits
✓Managers and leaders seeking to motivate teams effectively
✓Students and educators aiming to improve academic performance
✓Health professionals promoting patient adherence

About this book

A science-based guide to overcoming internal obstacles and creating lasting behavior change through tailored strategies and timing.

Did You Know?

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The book opens with the story of tennis legend Andre Agassi's transformation using tailored strategies.

2 more facts available in the app

Audio Summary

Section 1

Harnessing Fresh Starts: The Power of New Beginnings

3:45

6 Sections

Preview: Harnessing Fresh Starts: The Power of New Beginnings

Imagine standing at the edge of a new chapter in your life, where the past feels like a distant story and the future gleams with possibility. Fresh starts offer us that precious opportunity to reset, to shed the weight of previous failures, and to embrace change with renewed vigor. Whether it’s the stroke of midnight on New Year’s Day, the celebration of a birthday, or a major life event like moving to a new city, these moments are more than just dates on a calendar—they are psychological gateways. Our minds perceive them as clean slates, inviting us to rewrite our narratives and pursue goals with fresh enthusiasm.

Consider the remarkable surge in gym attendance and goal setting that floods the weeks following New Year's or the start of a new semester. People are more than four times as likely to begin new habits during these times compared to ordinary days. This phenomenon is no accident but a powerful testament to the fresh start effect at work.

But fresh starts are not confined to the calendar. Life’s disruptions—whether a new job, a move across town, or even a transit strike—shake up our routines and open doors to new behaviors. These disruptions create a natural break from old habits, making change feel more attainable and less daunting.

Yet, fresh starts are a double-edged sword. While they can ignite motivation, they can also disrupt progress when we are on a roll, causing setbacks that feel like a step backward. Awareness of this paradox is crucial as you navigate your journey of change.

As you reflect on your own life, look for these moments—both big and small—that offer a fresh start. They are invitations to dream bigger, to act with purpose, and to believe in the possibility of transformation. By recognizing and harnessing these temporal landmarks, you can align your efforts with the natural rhythms of motivation and increase your chances of success.

Now that we've explored the magic of fresh starts, let’s delve deeper into what often stands in our way: impulsivity and the struggle to resist immediate temptations in favor of long-term rewards.