Change Your Life This Year: How to Get From Where You Are to Where You Want to Be
Timestamps are as accurate as they can be but may be slightly off. We encourage you to listen to the full context.
Podcast Summary
In this enlightening episode, world-renowned behavioral scientist Dr. Katy Milkman reveals the seven hidden barriers preventing us from achieving our goals, backed by research from 192 scientists at the Behavior Change for Good Initiative. (02:15) Rather than relying on willpower alone, Dr. Milkman explains that successful change requires understanding these specific barriers and applying evidence-based strategies to overcome them. (08:12) The conversation covers practical tools like the Fresh Start Effect, temptation bundling, and habit formation that make change not only possible but sustainable.
- Core theme: Change is a learnable skill that requires strategy, not just willpower, with seven specific barriers that can be systematically addressed through research-backed methods.
Speakers
Dr. Katy Milkman
Dr. Katy Milkman is an award-winning behavioral scientist and endowed professor at the Wharton School of Business at the University of Pennsylvania, ranked the #1 business school in the United States. She received her PhD from Harvard University in computer science and business, and is co-founder and co-director of the Behavior Change for Good Initiative at UPenn, where she runs massive clinical research studies involving tens of thousands of people to test what helps people follow through on changes they want to make.
Mel Robbins
Mel Robbins is the host of The Mel Robbins Podcast and a bestselling author known for her practical, research-based approach to personal development. She has been studying and applying behavioral science insights for over a decade to help people create positive change in their lives.
Key Takeaways
Use Fresh Starts to Motivate New Beginnings
Dr. Milkman's research reveals that we naturally gravitate toward temporal landmarks like New Year's, Mondays, birthdays, and major life transitions because they create psychological "chapter breaks." (16:24) These moments help us feel separated from past failures and optimistic about future success. However, fresh starts only provide initial motivation - you need additional strategies and planning to reach your goals. The key is identifying meaningful fresh start opportunities on your personal calendar and using them strategically to launch new behaviors.
Combat Impulsivity with the Mary Poppins Effect
Instead of forcing yourself through painful, efficient paths to your goals, make the journey immediately rewarding and enjoyable. (28:00) Research shows that when people pursue goals in ways they enjoy (like choosing Zumba over the StairMaster), they persist longer and achieve more success. Dr. Milkman calls this the "Mary Poppins effect" - a spoonful of sugar makes the medicine go down. This principle applies beyond exercise to any goal where you can find ways to make the process more pleasant and instantly gratifying.
Overcome Procrastination with Strategic Commitment Devices
Create consequences for yourself when you fail to follow through on important goals. (39:45) Research on smoking cessation showed that people who had access to put money on the line (which they'd lose if they failed) reduced smoking by 30% - even if they didn't use the commitment device. This can be monetary fines, social accountability, or simply removing barriers to good behaviors while adding friction to bad ones. The key is creating a "sting" that motivates follow-through.
Beat Forgetfulness with Cue-Based Planning
Make concrete, detailed plans that specify when, where, and how you'll pursue your goals. (43:36) Research by Peter Gollwitzer shows people are significantly more successful when they create specific cue-based plans rather than vague intentions. These plans should include a trigger (the cue), the specific behavior, and the context. This planning process also helps you anticipate and prepare for obstacles, while creating accountability that prevents you from pushing goals off indefinitely.
Build Confidence Through Teaching Others
When struggling with self-doubt, find opportunities to coach or mentor someone who's slightly behind you on the same journey. (61:20) Research shows this creates a powerful confidence boost because it helps you recognize you have valuable insights to offer, creates accountability, and triggers the "saying is believing" effect where you're more likely to follow your own advice. This strategy works even with brief, structured advice-giving exercises and can significantly improve performance across various domains.
Statistics & Facts
- 40% of Americans make New Year's resolutions, and this is a global phenomenon where people naturally gravitate toward temporal landmarks for fresh starts. (18:36)
- Within hours, 70% of something you try to memorize is gone due to natural memory decay, which explains why forgetting is such a significant barrier to change. (42:29)
- Research on smoking cessation showed that having access to put money on the line reduced smoking rates by 30%, demonstrating the power of commitment devices even when not actively used. (39:45)
