How to Change

The Science of Getting from Where You Are to Where You Want to Be

by Katy Milkman

4.3(1,725 ratings)

13 min read

Brief overview

This book provides fresh, science-backed strategies for tackling our biggest personal challenges. It shows how small shifts in mindset, planning, and habits can bring about remarkable growth. By blending research insights with accessible stories, it offers practical ways to become the person you want to be.

A Call to Transform

We often want to change our habits—eat healthier, save more money, spend more time with loved ones—but find ourselves stalled. Sometimes, we know exactly what to do yet can’t take action. At other times, we feel lost and need a guiding framework. This book tackles both issues head-on.

Drawing on insights from behavioral science, it explores why well-intentioned people consistently fail to reach their objectives. You’ll learn that the challenge rarely stems from lack of knowledge. Often, it’s our mindsets and daily environments that hold us back.

Through vivid research examples, you’ll see how small adjustments—like changing when you start a new habit or deciding how to handle difficult days—can push you beyond stagnation. The approach is less about sweeping resolutions and more about harnessing the small but pivotal moments that shape real progress.

By exploring the psychology of setbacks, self-doubt, peer influence, and habit formation, you’ll gain tools to plan your journey effectively. These pages encourage you not just to read, but also to experiment, reflect, and share your new knowledge with others.

Positive change begins by recognizing the hidden forces that guide our everyday choices.

Fresh Beginnings

One of the most surprising keys to change is timing. When we experience a fresh start—like a birthday or the beginning of a new season—we often feel a surge in determination. Research confirms that capitalizing on these meaningful shifts can help us shed old habits and embrace new ones.

This mindset shift occurs because we no longer see ourselves as bound by past behaviors. We use milestones—big or small—to mentally leave behind our missteps. This cognitive trick matters. It gives us permission to start again with clean energy and fewer burdens.

Rather than waiting only for New Year’s Day, you can identify more frequent opportunities to hit the reset button. Mondays, job changes, family celebrations, or even a new month can hold power. By labeling these moments as fresh starts, you increase your resolve to try something different or push further.

Before reading on, think about an upcoming date that feels symbolic—maybe it’s the first of next month or a personal anniversary. Decide which habit or goal you’d like to ignite on that date. By preparing in advance, you give yourself a powerful boost toward real progress.

Sometimes, the best time to begin is a time you actively choose to label as your new beginning.

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What is How to Change about?

"How to Change: The Science of Getting from Where You Are to Where You Want to Be" by Katy Milkman is a groundbreaking exploration into the science of personal transformation. This illuminating guide dives deep into the factors that drive our behaviors and provides scientifically backed strategies to spark genuine change. Key themes of this book revolve around the psychological principles behind habit formation, overcoming self-doubt, and harnessing social influence to tailor a customised pathway for individual growth.

Milkman introduces readers to the power of 'fresh-starts'—profound moments that propel individuals toward achieving goals. Through meticulous research and thoughtful storytelling, she uncovers why these pivotal episodes serve as catalysts for change and how understanding the science of human behavior can unlock untapped potential. This insightful resource empowers readers by offering fresh perspectives and practical techniques that are easily applicable in daily life.

Significant in its contribution to both self-help literature and behavioral economics, "How to Change" builds a framework for understanding the nuances of human inclination. The book's impact lies in its ability to blend academic research with relatable anecdotes and actionable advice, making it a seminal piece for anyone eager to transform their life course in meaningful and lasting ways.

Review of How to Change

Katy Milkman's "How to Change: The Science of Getting from Where You Are to Where You Want to Be" is a masterclass in behavior change. One of the book's standout strengths is its emphasis on practical application. Milkman skillfully distills complex psychological theories into accessible strategies that laypersons can implement with ease. The narrative is infused with relatable examples, from the 'fresh-start' effect to 'temptation bundling,' which help ground abstract concepts in everyday reality.

Milkman's tone throughout the book is inviting and inclusive, ensuring that her audience feels understood and capable. Her writing is neither overly academic nor simplistic, maintaining a delicate balance that makes the text engaging while educationally rich. She champions the idea that anyone can overcome procrastination, impulsivity, and doubt with the right tools and mindset, thereby demystifying the journey of personal growth.

The book is indispensable for those looking to make incremental changes leading to profound personal development. It caters to readers aiming to declutter their lives from bad habits or inertia by providing a clear roadmap. "How to Change" is a must-read recommendation for anyone driven to explore the science behind self-improvement and looking to harness it for positive life-altering results.

Who should read How to Change?

Self-improvement enthusiasts seeking scientifically-backed methods for personal growth.
Professionals in transitional phases seeking guidance on habit formation and behavior change.
Coaches and mentors looking for evidence-based strategies to assist clients.
Individuals aiming to overcome procrastination and achieve specific life goals.
Psychology students and researchers exploring real-world applications of behavioral science.

About the author

Katy Milkman, PhD, is the James G. Dinan Professor at The Wharton School of the University of Pennsylvania and holds a secondary appointment at Penn's Perelman School of Medicine. She earned her undergraduate degree from Princeton University (summa cum laude) and her PhD from Harvard University. With a career devoted to the study of behavior change, she has published numerous research articles in leading academic journals and has worked with or advised organizations such as The White House, Google, and the American Red Cross. She is a former president of the Society for Judgment and Decision Making and has received several awards, including being named one of the world's top 50 management thinkers by Thinkers50 in 2021 and 2023.