Today on the podcast we continue our conversation with Katie Milkman, the author of how to change and we dive deep into the behavioral science you need to improve your life.

Get excited because this is tiny leaps.

Big James. Oh, Before we jump into today's episode I want to let you know about a podcast I really

recommend you take a listen to. I already know you're the kind of person who likes quick and actionable ways to improve your life and if you like this show you're going to love the Mind Love podcast. Mind Love is all about giving

your mind a little love each day. Each week Melissa brings on a fascinating guest

expert like Melissa Robbins author author of the 5 second rule or

James Clear of atomic habits. But the thing that really sets this show apart is

how honest the host is about her own struggles. It's raw, real, and sometimes pretty hilarious.

So after you're done with this episode, search for the Mind Love Podcast with Melissa Monti and start giving your mind a little more love today.

Or just click the link in the description of this episode.

I also want to let you know about my app. It's called Upward and the point is to help you

stick with those healthy habits by pairing you with an accountability partner to work with.

And here's how it works. You download the app, create your account, pick a habit that you want to work on, something like meditation, journaling, eating healthier, drinking more water, whatever it is you want to work on. You pick something from the list and then you request a partner.

You'll be matched with somebody who's working on that same habit and you'll be able to chat and support each other for 21 days.

Plus, right now it's 100% free.

So download the Upward app today.

Just search Upward Habits on the Google Play Store or the Apple App Store, or click the link in the description of this episode.

Katie Milkman is an award-winning behavioral scientist in the James G. Dinen Professor at the

Warden School of the University of Pennsylvania.

She's worked with dozens of organizations to encourage

positive change including Google Walmart, the U.S. Department of Defense, and the American

Red Cross. She co-founded and co-directs the Behavior Change for Good Initiative at the

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