Book Review: “How to Change” by Katy Milkman

In an era where change seems more challenging than ever, Katy Milkman’s “How to Change: The Science of Getting from Where You Are to Where You Want to Be” emerges as a refreshing voice of scientific wisdom and practical insight. Drawing from her extensive research at Wharton and collaborations with leading behavioral scientists, Milkman presents a masterful guide that bridges the gap between intention and action.

Published in 2021, this book stands out by focusing not just on why we struggle with change, but more importantly, on how we can strategically overcome our specific behavioral obstacles.

Core Concepts

At the heart of “How to Change” lies a revolutionary approach that treats personal transformation as a science rather than a matter of willpower alone. Milkman introduces several groundbreaking strategies that form the foundation of successful behavior change:

1. The Fresh Start Effect – leveraging temporal landmarks for motivation
2. Temptation Bundling – pairing activities you should do with ones you want to do
3. Copy and Paste – learning from and implementing others’ successful strategies
4. Implementation Intentions – creating detailed when-then plans for action
5. Commitment Devices – designing self-imposed restrictions to stay on track

Chapter-by-Chapter Review

Chapter 1: Getting Started

Milkman introduces the concept of behavioral obstacles and explains why traditional approaches to change often fail. She emphasizes the importance of identifying your specific barriers to change rather than applying one-size-fits-all solutions.

Chapter 2: The Fresh Start Effect

Explores how we can harness natural breaking points in our lives to initiate change. The chapter reveals how temporal landmarks like Mondays, birthdays, or new seasons can boost motivation and create psychological clean slates.

Chapter 3: Temptation Bundling

Introduces an innovative strategy for making difficult tasks more appealing by linking them with immediate pleasures. Milkman shares compelling research on how this technique can transform dreaded activities into anticipated ones.

Chapter 4: Commitment Devices

Delves into the power of self-imposed restrictions and how we can use them to overcome impulsivity and procrastination. The chapter provides practical examples of creating effective commitment devices in various life domains.

Chapter 5: Social Support and Change

Examines the crucial role of social influence in behavior change, offering strategies for leveraging peer pressure positively and creating supportive environments for personal growth.

Key Strengths

• Grounded in rigorous scientific research while remaining highly accessible
• Provides actionable strategies with real-world applications
• Includes engaging case studies and examples that illustrate key concepts
• Offers flexible approaches that can be customized to individual needs
• Addresses both immediate behavior change and long-term habit formation

Potential Drawbacks

• Some strategies may require significant initial effort to implement
• The scientific focus might feel overwhelming for readers seeking quick fixes
• Certain techniques may need adaptation for different cultural contexts

Who This Book Is For

This book is particularly valuable for:

1. Individuals who have struggled with traditional habit-formation approaches
2. Professionals seeking evidence-based strategies for personal or organizational change
3. Anyone interested in understanding the psychology behind successful behavior change
4. People who appreciate a scientific approach to personal development

Alternative Books

If you’re exploring personal change and habit formation, consider these highly-rated alternatives from similar domains: