What’s your New Year’s resolution this year? Maybe it’s to exercise more, save money or learn a new skill. Whatever your goal, you need tools and tactics to help you identify and overcome the barriers to change. Katy Milkman is an award-winning professor at Wharton and host of the popular podcast, Choiceology. She’s devoted her career to the studying behavior change and she shares the tools she’s learned in her book, How to Change. On this episode, Katy reveals a science-based approach that can take you from where you are to where you want to be. We talk about why change is so hard, when the best time to change is, and how to overcome the common barriers to change. Whether you’re a manager, coach or leader aiming to help others change for the better—or are struggling to kick-start change yourself, this conversation is for you.
Follow Katy: Twitter | Website
Show Notes
- Why is change so hard? (1:42)
- There’s no “one-size-fits-all” approach to create change (3:26)
- The seven internal barriers to change (5:06)
- How fresh starts motivate change (5:38)
- Will a large-scale disruption like COVID-19 create lasting change? (9:12)
- How impulsivity hinders our ability to change (11:09)
- Make your goals fun—and increase your odds of success—with temptation bundling (12:28)
- How self-imposed constraints and penalties can help us achieve our goals (15:02)
- Use a commitment device to overcome procrastination (19:02)
- How to use cue-based plans to overcome forgetfulness (21:14)
- How to help other people change behavior (24:16)
- Why our expectations can shape our reality (26:11)
- How to build someone’s confidence: ask for their advice (28:50)
- Science-backed strategies can make creating change easier (31:09)
- How to identify the barriers to the change you are trying to create (34:24)
Resources / People Mentioned
- Choiceology with Katy Milkman (podcast)
- How to Change by Katy Milkman
- Ayelet Fishback, behavioral scientist
- Mindset by Carol Dweck
- Lauren Eskreis-Winkler
- Nudge by Richard Thaler
- The Chair (Netflix)
- Annie Duke, author
- Benjamin Franklin
Recommended For You
Did you enjoy this episode? Then listen to:
- Adam Grant on Finding Motivation and Meaning at Work
- Angela Duckworth on Why Gritty People Are More Successful
- Lori Gottlieb on How Changing Your Story Can Change Your Life
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