The science of fresh starts, with change expert Katy Milkman

Jeff Berman introduces the episode, noting the launch of the 2025 Masters of Scale Business Awards and the importance of celebrating success regardless of company size. He emphasizes that change is hard, setting the stage for discussion with Katie Milkman, an expert in behavioral science and author of 'How to Change'.

Katie Milkman introduces 'temptation bundling,' a method where enjoyable activities are linked to less desirable tasks, making it easier to pursue them. By allowing herself to enjoy audiobooks only during workouts, she transformed her gym experience. This concept showcases how combining motivations can help people tackle chores they dread.

Milkman explains the psychological concept of fresh starts, particularly at the new year, and how they create a sense of opportunity for change. However, she cautions that the motivation from a fresh start is often temporary, highlighting the need for consistent strategies to maintain behavior changes throughout the year.

The discussion shifts to identifying and overcoming obstacles in behavior change. Milkman discusses a 'pre-mortem' approach, where individuals think through potential failures and prepare strategies accordingly. Impulsivity, procrastination, and social influences are outlined as key barriers, along with methods to combat these challenges.

Milkman emphasizes the necessity of clear goal setting and structured planning. She provides insights into how detailed action plans using if-then strategies can help individuals achieve their objectives, and how to make the journey enjoyable.

Milkman describes 'nudges'—small changes that influence behavior without altering incentives. Examples include setting defaults and creating supportive environments to facilitate better decision-making, both personally and organizationally.

The conversation explores how leaders can implement nudges within their teams to boost productivity and encourage positive changes. Milkman suggests batching decisions can enhance diversity and drive organizational change.

Milkman shares insights from her research on how to affect change within larger organizations, particularly addressing the challenges faced by leaders positioned in the middle. She recommends strategies for persuasion and leveraging social proof to encourage participation in change initiatives.

In closing, the hosts reaffirm that staying motivated and achieving lasting change requires employing science-backed strategies. Encouragement for listeners to harness the power of fresh starts and structured approaches to achieve their personal and professional goals.