Katy Milkman is a behavioral scientist and professor at the Wharton School of the University of Pennsylvania, host of the podcast Choiceology, and a former president of the Society for Judgment and Decision Making. How to Change, published in 2021, argues that most advice about building better habits fails because it treats change as one generic problem, when in fact different people get stuck for different reasons, impulsivity, procrastination, forgetfulness, a lack of confidence, or the pull of social norms among them. Drawing on her own research and the wider field of behavioral economics, Milkman lays out a set of evidence-backed tools matched to each specific obstacle. Real-world experiments she has run with organizations ranging from Google to the U.S. Department of Defense back up the arguments throughout.
Diagnosing Which of Seven Barriers Is Actually Blocking You
Rather than offering one universal system, the book organizes its chapters around specific psychological barriers, impulsivity, procrastination, forgetfulness, laziness, confidence gaps, conformity, and complacency, so readers can identify what's actually stopping them before applying a fix.
Written by a Wharton Professor Who Studies Behavior Change for a Living
Milkman holds a faculty position at the Wharton School, where her research on decision-making and behavior change has been published in top academic journals, giving the book's arguments a research foundation most popular habit guides lack.
Built on the Behavior Change for Good Initiative She Co-Founded
The book draws heavily on the Behavior Change for Good Initiative, a large-scale research program Milkman co-founded with fellow academics including Angela Duckworth, which ran field experiments testing which interventions actually move behavior at scale.
Introduces the Concept of "Temptation Bundling" as a Practical Tool
Among Milkman's own research contributions is temptation bundling, pairing an indulgent activity you want to do with something beneficial you tend to avoid, such as only permitting yourself a gripping audiobook while at the gym.
Explains the "Fresh Start Effect" and Why Timing Change Matters
Milkman's research on temporal landmarks, New Year's Day, birthdays, even Mondays, shows people are measurably more likely to pursue a new goal right after one of these symbolic resets, a finding the book uses to argue timing itself is a lever for change.
Draws on Real Field Experiments Rather Than Only Lab Studies
Unlike books that lean mainly on small lab studies or anecdotes, How to Change repeatedly cites large field experiments conducted with real organizations, giving its recommendations a practical, tested quality.
Hosts the Choiceology Podcast Exploring the Same Behavioral Science Territory
Milkman's podcast Choiceology, produced in partnership with Charles Schwab, covers similar behavioral science ground as the book and has helped build the audience and credibility she brought to writing it.
A Practical, Research-Dense Alternative to Generic Habit Advice
Positioned against more anecdote-driven habit books, How to Change trades some narrative punch for research density, appealing most to readers who want their self-improvement advice backed by citations rather than personal stories alone.
Pros and Cons
Pros:
- Organizes advice around diagnosing your specific barrier rather than generic habit tips
- Grounded in the author's own peer-reviewed behavioral economics research
- Introduces genuinely useful concepts like temptation bundling and the fresh start effect
- Draws on large-scale field experiments, not just lab studies or anecdotes
- Written in an accessible style despite its academic backing
Cons:
- Its academic framing occasionally slows the pace compared to punchier habit books
- Readers looking for a single simple system may find the multi-barrier approach less catchy
- Some of the workplace-scale interventions translate awkwardly to individual daily life
Frequently Asked Questions
Is this the same as Atomic Habits or other habit-formation books?
No, rather than offering one universal system, it diagnoses which of several distinct psychological barriers is blocking a specific goal and matches tools to that barrier.
What is "temptation bundling"?
It's a technique the author's own research helped develop, pairing an indulgent activity you want to do with a beneficial one you're avoiding, such as only allowing yourself a favorite show while exercising.
Is the book based on real experiments or mostly personal anecdotes?
It draws heavily on the author's peer-reviewed research and large-scale field experiments run through the Behavior Change for Good Initiative, alongside accessible storytelling.
Does the author have relevant academic credentials?
Yes, she's a professor at the Wharton School and a former president of the Society for Judgment and Decision Making.
Final Verdict
How to Change earns its reputation by treating behavior change as a diagnostic problem rather than a one-size-fits-all challenge, matching specific tools like temptation bundling and fresh-start timing to the specific barrier holding a reader back. Its grounding in Katy Milkman's own peer-reviewed research and large-scale field experiments gives it a credibility that purely anecdotal habit books can't match. For readers who want their self-improvement advice backed by real data, this is a genuinely useful, research-dense guide.
Rating: 4.5/10