Book SummaryHow to Change, by Katy Milkman

1-Page Summary1-Page Book Summary of How to Change

In How to Change, Katy Milkman takes on one of the perennial problems of personal growth—how to change our behavior. Many of us want and work for positive behavioral change, yet lasting success is difficult and often elusive. We fight against the less-advantageous aspects of our nature, from forgetfulness to impulsivity, but mainstream methods can’t always help us overcome these challenges.

Milkman, an economist and professor at The Wharton School of the University of Pennsylvania, argues that this is...

How to Change Summary How to Change a Behavior

In this first section, we’ll look at the three aspects of Milkman’s approach that will set you up for effective behavioral change. Namely, we’ll explain her core strategy—tailoring specific solutions to specific problems—as well as how to time your efforts and build the confidence to succeed.

Change Requires Targeted Solutions

Milkman recommends that you approach behavior change as an engineer approaches an engineering problem: First, understand the problem. Then, devise a solution that’s tailored to the specifics of the problem. When it comes to behavior change, this means understanding the forces within and without us that influence how we behave—and then adapting solutions that work to overcome them or turn them in our favor.

(Shortform note: Based on how Milkman presents her core strategy, it’s apparent that she approaches behavior change from a primarily mental or cognitive angle. That is, she views change as an intellectual puzzle first and foremost. Throughout this guide, we’ll explore this perspective’s strengths as well as its potential blindspots—such as overlooking [the effects of childhood trauma on our...

How to Change Summary Overcome Common Barriers to Change

Having discussed the nature of Milkman’s core strategy for behavioral change, we’ll next dive into her playbook for overcoming the most common hurdles people face when attempting change.

In the following sections, we’ll discuss the perennial problems posed by human nature, including our tendency to seek instant gratification, our laziness and procrastination, and the all-too-common experience of forgetting about our good intentions. Alongside these discussions, we’ll present Milkman’s advice for overcoming these challenges within yourself—as well as how you can help others to do the same.

(Shortform note: In reading through the following sections, note that Milkman frames these aspects of human nature as problems to be solved. Since how we frame things influences our choices and our emotions, consider an alternative framing from Stoicism—view these things as opportunities to be learned from. This can reduce frustration as you’ll see yourself not as riddled with flaws to fix but as ripe with opportunities to grow.)

Barrier #1:...

How to Change Summary Make Change That Lasts

If change doesn’t last, then great strategies and proven tactics will all be for naught. Lasting change is possible, Milkman argues, and it simply requires that we don’t let up on our efforts to maintain positive behaviors.

To do this, she suggests that you understand the challenge as you would a chronic illness: To stay in good health, you need to constantly keep up with treatment. To keep positive behaviors in shape, you need to constantly evaluate the challenges you face and take them on with effective...

Shortform Exercise: Plan and Initiate a Behavior Change

Put Milkman’s core strategy into action by identifying a change you’d like to make and tailoring a solution.

First, identify the behavior you’d like to change. For instance, you might want to change a habit of eating too quickly or a pattern of watching YouTube in bed before sleeping.