Speaking of Psychology Encore - How science can help you change your behavior for the better, with Katy Milkman, PhD
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Aug 13, 2025 
Katy Milkman, a Professor at the Wharton School and author of "How to Change," shares insights into behavior change. She explains how identifying personal roadblocks is crucial for transformation. Strategies like "temptation bundling" can link enjoyable activities with chores, boosting motivation. Katy also discusses the impact of fresh starts and how setting smart defaults can leverage our natural tendencies for laziness to facilitate positive changes. Tune in for actionable tips that can help you move closer to your goals!
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Use Fresh Starts To Boost Motivation
- Temporal landmarks (New Year, week, month, birthday) feel like fresh starts and increase goal pursuit.
- Labeling ordinary dates as new beginnings also boosts motivation and action.
Create Resets When Needed
- If no major landmark exists, create a reset by changing how you track performance (daily step counts, semester grades).
- Use resets when you're struggling, but avoid them when you're on a roll because they can disrupt momentum.
Audiobooks Pulled Me To The Gym
- Katy Milkman used audiobooks as a reward only while exercising and it transformed her gym attendance.
- Her experiment with locked iPods confirmed temptation bundling increased workouts for several weeks.
