10% Happier with Dan Harris How to Change Your Habits | Katy Milkman (May, 2021)
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Dec 20, 2021 
Katy Milkman, a behavioral scientist and professor at The Wharton School, shares her expertise on habit formation. She reveals why willpower often fails us and introduces methods like 'temptation bundling' and 'the fresh start effect' to foster sustainable habit changes. The importance of combining enjoyable activities with necessary tasks is emphasized, alongside the need for flexibility in routines. Katy also discusses how gamification can enhance motivation, making the journey to personal growth more engaging and effective.
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Temptation Bundling Origins
- Katy Milkman's first behavior change study was inspired by her own gym struggles.
- She bundled the temptation of audiobooks with exercise, making workouts enjoyable.
The Impact of Behavior Change
- Behavior change research gained significance for Milkman after seeing a graph.
- 40% of premature deaths are due to changeable behaviors, highlighting the impact of this field.
Fun Over Efficiency
- Make behavior change fun, not just efficient, for better results.
- Choose Zumba over the Stairmaster, or smoothies over only kale, to increase enjoyment and persistence.
