How to Change
Katy Milkman, Ph.D.
14 min
7 Key Points
4.7 RateWhat's inside?
Discover the science-backed strategies to overcome obstacles, achieve your goals, and make positive changes in your life.
You'll learn
1. What's the science behind habits?2. Got a plan to beat change roadblocks?3. Using your strengths to change - how?4. Keeping the change mojo alive - tips?5. How much does your surroundings affect change?6. Applying change principles to hit your goals - how?Key points
01Change is always happening, but we can steer it
Change is like a river, always flowing, always shifting. It's a part of life we can't escape. But here's a thought: what if we could steer that river? What if we could direct the flow of change in our lives, instead of just being swept along by it? Think about it. We've learned to control rivers, haven't we? We build dams, dig canals, and use the river's power to light up our cities. We don't just let the river do its thing; we shape it to our needs. Now, apply that to your life. You're always changing, growing, learning, experiencing new things. That's just life. But what if you could guide those changes? What if you could decide to learn a new skill, switch careers, move to a new city, or get healthier? That's what it means to be intentional about change. Take Andre Agassi, the tennis pro. He was a natural, but he wasn't living up to his potential. His ranking was slipping, and he wasn't playing his best. But instead of just letting that happen, he decided to do something about it. He got help from a senior pro, Brad Gilbert, and changed his approach to the game. And guess what? He won the U.S. Open in 1994. That's the power of intentional change. Agassi could've just accepted his slump as a fact of life. But he chose to take control, to steer his own river. And that's what you can do, too. But let's be real, change isn't easy. It takes effort, grit, and sometimes, stepping out of your comfort zone. That's where understanding the science of change comes in handy. By knowing how change works, you can better prepare yourself to make the changes you want in your life. So, remember, change is like a river. It's always happening, always moving. But you have the power to steer it, to direct it where you want it to go. You can be intentional about change. And that's a powerful thing.
02Big life changes can help kickstart new habits
Ever heard of the "fresh start effect"? It's a fascinating concept that suggests we're more likely to successfully adopt new habits or make big changes when they're tied to a significant transition in our lives. Let's dive into this a bit more. Imagine a young woman who's a brilliant concert violinist. She's been dating a guy for over a year, but things aren't going well. She knows she needs to end it, but she just can't seem to find the strength. Then, as the New Year rolls around, she finally musters up the courage to break up with him. This decision, made at the dawn of a new year, symbolizes a fresh start for her. She's able to move on and pour her energy into her music career. This is the "fresh start effect" in action. The New Year, a time of transition for many of us, can often spark change. Our violinist was able to make a tough decision and improve her life because she linked this change to the start of a new year. Let's look at another example from the world of sports. In 1994, tennis star Andre Agassi hired Brad Gilbert as his coach. This marked a big shift in his career. Gilbert completely revamped Agassi's playing style, giving him a clean slate. This fresh start, coupled with the major change of getting a new coach, allowed Agassi to tweak his game and ultimately become a more successful player. The "fresh start effect" isn't just for personal changes, though. It can also be applied to changes within organizations. For example, a study found that when campaigns promoting positive changes were timed to coincide with fresh starts, like a promotion or an office move, among Google staff, they were more successful. So, what's the takeaway here? The "fresh start effect" suggests that we're more likely to successfully adopt new habits or make big changes when they're tied to a significant transition or new chapter in our lives. This can be a powerful tool for anyone looking to make positive changes in their lives, as well as for organizations aiming to implement new policies or initiatives. So, next time you're looking to make a change, consider timing it with a fresh start. You might just find it's the push you need.
Continue reading with LeapAhead app
Full summary is waiting for you in the app
03Learn to wait for bigger rewards instead of settling for instant ones
04Don't let procrastination stop you from changing
05Ignore the lazy and doubtful thoughts to reach your goals
06Surround yourself with supportive people to help you change
07Conclusion
About Katy Milkman, Ph.D.
Katy Milkman, Ph.D., is a behavioral scientist and professor at The Wharton School of the University of Pennsylvania. She co-directs the Behavior Change for Good Initiative and hosts the Choiceology podcast. Her research focuses on strategies for behavior change and decision making.
