Katy Milkman, a Wharton professor and co-founder of the Behavioral Change for Good initiative, brings insights from her book, How to Change. She discusses the internal barriers to personal growth, like procrastination and impulsivity. Milkman introduces strategies such as temptation bundling and commitment devices to enhance motivation. She emphasizes the importance of social connections for accountability and how surrounding ourselves with supportive people can affect our success. Effective communication and storytelling are also crucial for achieving our goals.
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volunteer_activism ADVICE
Enjoy the Process
Focus on instant gratification to achieve long-term goals.
Make goal pursuit enjoyable, not just efficient, by incorporating fun activities.
volunteer_activism ADVICE
Temptation Bundling
Try "temptation bundling" to make chores more appealing.
Link unpleasant tasks with enjoyable activities, like listening to podcasts only while exercising.
volunteer_activism ADVICE
Tech for Habits
Utilize technology for reminders and planning to aid in habit formation.
Set reminders on your phone or use calendar apps to block off specific times for activities.
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The Science of Getting from Where You Are to Where You Want to Be
Katy Milkman
In this ground-breaking book, Katy Milkman reveals a proven path to help readers move from where they are to where they want to be. Drawing on her original research and the work of her world-renowned scientific collaborators, Milkman shares strategic methods for identifying and overcoming common barriers to change, such as impulsivity, procrastination, and forgetfulness. The book offers innovative approaches like 'temptation bundling,' using timely reminders, and creating 'set-it-and-forget-it systems' to make change more achievable. It emphasizes the importance of tailoring solutions to specific roadblocks and using science to stack the deck in favor of successful change.
Grit
The Power of Passion and Perseverance
Angela Duckworth
In this book, Angela Duckworth presents a compelling argument that success is driven more by grit, a fusion of relentless passion and perseverance, than by talent. She explains what grit is, how to identify and develop it, and how it can be grown through stages such as developing interests, consistent practice, finding a pro-social purpose, and cultivating optimism. The book is structured in three parts: explaining what grit is and why it matters, how to grow grit from the inside out, and how to grow grit from the outside in, targeting parents, coaches, teachers, and organizational leaders. Duckworth supports her arguments with personal stories, historical insights, and interviews with high achievers from various fields.
"We're wired to look for the path of least resistance and efficiency, and that's normally a good thing, but it can get in the way when we want to make a change," says Wharton professor Katy Milkman. Through her research on decision making and in her recent book How to Change: The Science of Getting From Where You Are to Where You Want To Be, Milkman examines the many barriers we create for ourselves when it comes to achieving goals.
"Who you surround yourself [is important] with because we have a tendency to conform to the people around us," she says. "And if we are surrounded by people who show us our limitations, that can be a barrier."
On this episode of Think Fast, Talk Smart, host Matt Abrahams sits down with Milkman to further explore her research into human behavior and decision making, motivation, and tools we can use to make real change.
Think Fast Talk Smart: Communication Techniques 
