'How to Change' is a behavioral economist's guide to habit formation

NPR's Book of the Day

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Books, Arts

4.2 • 671 Ratings

🗓️ 23 January 2025

⏱️ 11 minutes

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Summary

The beginning of a new year often represents a clean slate for people hoping to make a change. But by this point in January, many have let go of their resolutions. It can be difficult to make goals stick, especially when they require actions that aren't inherently rewarding. Katy Milkman, a behavioral economist at the University of Pennsylvania, has spent her career researching what it takes to achieve our goals. Her 2021 book How to Change: The Science of Getting from Where You Are to Where You Want to Be, offers research-backed strategies to help new habits stick. In today's episode, Milkman speaks with Here & Now's Jane Clayson about some of those strategies, like combining tasks with temptation. Then, listeners share their New Year's resolution wins.

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Transcript

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0:00.0	Hey, it's a pair's book of the day. I'm Andrew Limbong. I keep seeing this Apple commercial
0:06.4	talking about something called quitters day. Supposedly, it is the second Friday in January
0:11.3	where people tend to give up on their New Year's resolutions. Now, if that does not describe
0:16.9	you, if you are holding on strong or, you know know what even if you did quit but want to
0:21.7	hop back on the horse again today's interview is for you it's with katie milkman a behavioral
0:26.5	economics expert who's written the book how to change the science of getting from where you are
0:31.6	to where you want to be and in this interview with here now's jane clason milkman hears from
0:36.7	different listeners and their resolution wins and losses and talks about what exactly can help us stay on track.
0:44.8	That's ahead.
0:46.2	In the U.S., national security news can feel far away from daily life.
0:50.9	Distant wars, murky conflicts, diplomacy behind closed doors on our new show,
0:56.4	Sources and Methods. NPR reporters on the ground bring you stories of real people,
1:01.3	helping you understand why distant events matter here at home. Listen to sources and methods on the NPR
1:07.1	app or wherever you get your podcasts. New Year, New You.
1:13.1	The start of a new year is a time for setting goals and resolutions.
1:17.1	Maybe you want to exercise more, learn a new skill, or live a more sustainable life.
1:22.6	Many of us set out determined to meet our New Year's resolutions.
1:26.2	But as the year drags on, many people lose track
1:29.3	and fail to reach those goals. So what's the secret to sticking to your New Year's resolutions?
1:35.9	Katie Milkman has some ideas. She's a professor at the University of Pennsylvania's Wharton School
1:40.7	and author of the book, How to Change the Science of Getting from
1:44.4	Where You Are to Where You Want to Be. Professor, welcome to here and now.
	...

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