NPR's Book of the Day: 'How to Change' – A Behavioral Economist's Guide to Habit Formation
Release Date: January 23, 2025
Host: Jane Clayson
Guest: Katie Milkman, Professor at the University of Pennsylvania's Wharton School and author of How to Change: The Science of Getting from Where You Are to Where You Want to Be
Introduction: Embracing Change with Katie Milkman
In the January 23, 2025 episode of NPR's Book of the Day, host Jane Clayson delves into the perennial challenge of maintaining New Year's resolutions with behavioral economics expert Katie Milkman. Milkman, renowned for her research on habit formation, offers scientific insights and practical strategies to help listeners achieve their personal goals.
The Purpose and Psychology Behind New Year's Resolutions
Jane Clayson opens the discussion by asking Milkman about the underlying purpose of New Year's resolutions:
Katie Milkman [02:00]: "All of us have something in our lives that we could get a little better at. The new year provides a recognized moment of new beginnings, giving us a sense of a breaking point and a clean slate. It makes us optimistic that we can improve upon past shortcomings."
Milkman emphasizes that resolutions represent our desire for self-improvement and the optimism associated with a fresh start. However, she also acknowledges the common struggle of maintaining these resolutions over time.
The Challenge of Sustaining Resolutions
When addressing why many resolutions fail, Milkman highlights that it's not solely about willpower:
Katie Milkman [02:52]: "Willpower is not enough. We often quit because of present bias—we care more about instant gratification than long-term goals. To stay on track, we need strategies that make the pursuit of our goals enjoyable."
She points out that without effective strategies, even the most determined individuals can falter, especially when the activities required to achieve their goals are intrinsically unenjoyable.
Effective Strategies for Habit Formation
Milkman introduces two primary strategies to enhance the likelihood of sticking to resolutions:
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Bundling Temptations with Necessary Tasks
Katie Milkman [04:16]: "If you can combine something that's a temptation with a goal that feels like a chore, you can change the nature of the activity so you actually look forward to it and will persist longer."
Example: Allowing oneself to binge-watch a favorite TV show only while on the treadmill transforms exercise into an enjoyable activity.
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Implementing Commitment Devices
Katie Milkman [04:30]: "A commitment device involves setting up constraints and penalties for not adhering to your goals, such as pledging to donate money if you miss gym sessions."
These devices increase accountability and make the consequences of failure more immediate and salient, thereby motivating continued effort.
Listener Experiences: Success Stories
To illustrate these strategies, Milkman shares real-life examples from listeners:
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Elaine Berlinger's Concrete Resolutions
Elaine Berlinger [05:33]: "Past years, I remembered to bring my reusable bags while shopping or tried not to use a straw for my soft drinks."
Katie Milkman [05:55]: "Elaine's resolutions are concrete and bounded. She set specific, actionable goals like stopping the use of plastic straws, making it easier to implement and achieve them consistently."
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Mary Linton's Sobriety Journey Supported by Siblings
Mary Linton [07:07]: "I made a resolution to spend the entire year without drinking any alcohol, and I leaned on my brothers for support through regular check-ins."
Katie Milkman [07:32]: "Having a strong support system and accountability partners significantly increases the chances of maintaining such goals."
These stories underscore the importance of specificity and social support in successfully adhering to resolutions.
The Role of Social Support and Accountability
Milkman elaborates on the critical role of social support in habit formation:
Katie Milkman [07:36]: "Social support not only provides accountability but also makes the pursuit of goals more enjoyable. In our studies, participants who committed to gym routines with friends attended 35% more often than those who did not."
She explains that engaging in goal-oriented activities with others fosters both enjoyment and a sense of responsibility, enhancing persistence.
Key Takeaways for Successful Habit Formation
As the conversation wraps up, Milkman shares actionable tips from her book:
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Consistency is Critical
Katie Milkman [08:59]: "Consistency is critical to habit formation. Repeating the behavior builds it into your routine, making it an automatic part of your life."
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Flexibility in Routines
Adapting routines to fit one's lifestyle ensures that habits remain sustainable over time.
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Leveraging Social Networks
Katie Milkman [10:02]: "Copying and pasting strategies from friends can be highly effective. By adopting methods that have worked for others, you gain both social support and tailored insights for your specific situation."
Conclusion: Empowering Change Through Science
Katie Milkman's insights provide a scientifically grounded framework for understanding and overcoming the challenges of habit formation. By implementing strategies such as bundling enjoyable activities with necessary tasks, using commitment devices, and leveraging social support, individuals can significantly improve their chances of achieving and maintaining their New Year's resolutions.
Katie Milkman [10:41]: "Copying and pasting other people's habits or strategies is an effective tool because it provides ready-made solutions and the necessary support to succeed."
As the new year progresses, Milkman's advice serves as a valuable guide for anyone looking to transform their resolutions into lasting habits.
For those interested in exploring these concepts further, Katie Milkman's book, How to Change: The Science of Getting from Where You Are to Where You Want to Be, offers an in-depth exploration of the science behind habit formation and sustainable behavior change.