The science of fresh starts, with change expert Katy Milkman
Masters of Scale
Deep Dive
What is temptation bundling and how does it help with behavior change?
Temptation bundling is a strategy where you pair a chore or task you dread with a temptation you enjoy, allowing yourself to indulge in the temptation only while doing the chore. This changes the experience of the chore, making it more enjoyable and reducing impulsivity. For example, listening to audiobooks only while at the gym can make exercising more appealing.
Why are fresh starts like New Year's resolutions effective for initiating change?
Fresh starts, such as New Year's resolutions, create a psychological sense of a clean slate, making people feel more separated from past failures. This temporary boost in motivation is effective for one-and-done actions, like signing up for a 401k or scheduling a medical screening. However, sustained change requires additional tools beyond the initial motivation.
What are the key obstacles to achieving sustained behavior change?
The main obstacles include impulsivity, procrastination, laziness, lack of confidence, and conformity. Impulsivity makes us prioritize short-term rewards over long-term benefits, while procrastination delays action. Laziness leads us to seek the path of least resistance, and lack of confidence undermines effort. Conformity, or the influence of social circles, can either hinder or help progress.
How can leaders use nudges to improve team productivity?
Leaders can use nudges like setting calendar defaults for deep work time or breaking down large goals into smaller, manageable tasks. For example, reminding volunteers to commit to four hours a week instead of a 200-hour yearly goal increased productivity by 8%. Nudges make desired behaviors easier and more psychologically attractive without changing incentives.
What is the impact of hiring in sets on workplace diversity?
Hiring in sets, or batching hires, increases workplace diversity because it encourages evaluators to consider the diversity of the group rather than individual candidates. When hiring multiple people at once, organizations are more likely to recognize the value of diverse backgrounds and experiences, leading to more inclusive hiring practices.
Why is it important to make goal pursuit enjoyable for sustained behavior change?
Making goal pursuit enjoyable increases the likelihood of sustained behavior change because people are more likely to stick with activities they find pleasant. Research shows that pushing through pain or discomfort is ineffective, and instead, finding ways to make tasks enjoyable, like combining them with temptations, leads to better outcomes.
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