How to Change: The Science of Getting from Where You Are to Where You Want to Be

by Katy Milkman

Chapter Takeaways Laziness, or the tendency to follow the path of least resistance, can stand in the way of change. A default is the outcome you’ll get if you don’t actively choose another option (such as the standard factory settings that come with a new computer). If you select defaults wisely (say, setting your browser’s homepage to your work email instead of Facebook), you can turn laziness into an asset that facilitates change (say, wasting less time on social media). Habits are like default settings for our behavior. They put good behavior on autopilot. The more you repeat an action in familiar circumstances and receive some reward (be it praise, relief, pleasure, or cold hard cash), the more habitual and automatic your reactions become in those situations. Too much rigidity is the enemy of a good habit. By allowing for flexibility in your routines, your autopilot can become flexible, too. You will find you respond consistently even under unideal circumstances. Overall, you’ll build “stickier,” more lasting habits. Tracking your behavior can facilitate habit building. It helps you avoid forgetting to follow through and ensures that you celebrate your successes and hold yourself accountable for failures. Aim for streaks. Anything more than a short lapse in a behavior you hope to make habitual (say, multiple missed visits to the gym, as opposed to just one) can keep a new habit from forming or disrupt an existing one. Piggybacking new habits on old ones can help with h...