[ EPUB How to Change: The Science of Getting from Where You Are to Where You Want to Be ] ↠ Greg McKeown – noapathway.co.uk
D about how he eveloped the confidence he needed to rise to stardom Now the lead Rabiosa drummer for world famous heavy metal band Dream Theater Mike took a path to the top that was anything but straight He spent the 1980s as a software engineer practicing incessantly on therums at night and on the weekends Sculpting Making a Toddler Doll daydreaming of a big career in music with little hope of achieving his goal Then something changed When otherrummers in a shared practice space unexpectedly began knocking on Mike s Soldados del Multiverso: Guerreros del pasado (Guerras del Multiverso n 2) door and asking him to give them lessons their reuests gave Mike a newfound confidence If so many people thought he had a special talent maybe heid Mike uit his On Disgust day job andevoted himself full time to A Dirty Wedding Night: A Dirty Rockstar Romance Collection (Dirty, Book 2.5) drumming Today he s one of the best knownrummers in the business He attributes his success in no small part to being asked to give other people advice How To Change is an extremely engrossing book that spurs its readers to action What sets it apart from other books of its genre is the element of simplicity practicality and most critically implementable potentiality I am sure innumerable lives would be transformed for the good as a result of a serious reading of this book Change is imminent Who is this Katy Milkman and how can a milkman be named Katy Shouldn t it be milkperson These were my addled late night thoughts while first seeing a Very Interesting Person s tweet recommending How to Change Now of the 180 or so nonfiction books I read every year I pre order only around ten These are usually books that I just know are going to be great like David Eagleman s ASINB07XJKJ8JW Livewired The Inside Story of the Ever Changing Brain or Adam Grant s ASINB08H177WP Think Again Or books by friends who would New Menopausal Years disown me if Iidn t buy their little brainchild But this recommendation had the credibility of a certain MacArthur fellow behind it Hi Angie Also as a self proclaimed behavioral change therapist and Happiness Engineer it s not like I had a choice change is my beat So I gritted my teeth and bought it sight unseen author unknown hoping for the best And you know what Turns out this book is the best Some reasons why I Faja (Naslouchač, dig How to Change This is a supremely well structured book Eight chapters Getting Started Impulsivity Procrastination Forgetfulness Laziness Confidence Conformity and a Conclusion Clear subheadings illustrated by vivid stories and examples This is obviously the product of a very organized mind so it totally makes sense that Prof Milkman trained as an engineer I particularly appreciate the succinct Chapter Takeaways summarizing the key ideas of each chapter The combination of Milkman seft storytelling and fluent prose made this a fast and compelling read On my Kindle at 10pm one by one This book has about as much fat as an Olympic sprinter Lean and pithy it elivers its literally life changing payload in about 200 pages avoiding the tendency of some books to add heft without substanceSo what s the book about So glad you asked Here s the Dirty Work deal behavior change is hard and no techniue works 100% of the time This book is about how science can help you stack theeck in your favor when change is probabilistic in nature Some examples Fresh starts help a lot Pick a milestone Hearts Farthings date with a clear before and after like Jan 1 or your birthday to make change likely to stick Sure 80% of New Year s Resolutions fail but that 20% success rate is still higher than any other time you could pick Like cherry flavored cough syrup injecting some fun into work makes it goown easier Temptation bundling adds a pleasant activity to an otherwise onerous one Who knew that my techniue of pairing a great audiobook to make boring runs happen was scientifically validated Control procrastination by restricting your choices via a commitment The Mount Shasta Mission device eg self imposedeadlines or cash commitments In the same way that cheering someone else up is the best way to boost your mood mentoring someone else is the best way to achieve If forgetting is one of the main reasons why we Little Darlings don t change then the gold standard antidote is cue based planning These plans link a plan of action with a cue and take the form When X happens I llo Y Cues can be anything that triggers your memory from a specific time or location to an object you expect to encounter Make an implementation intention for the how where and when you ll Greenwich do stuff and stuff miraculously getsoneThe book also addresses the subtleties of how otherwise effective techniues can sometimes backfire For example if you had a fresh start imposed on you when you were already oing well you re likely to backslide instead of progress Rigid habits eg meditating every ay at the same time work well but can also go to zero when isrupted
*flexible habits are *habits are And being amongst a high disrupted flexible habits are robust And being amongst a high peer group can motivate us but if they re too far ahead of us with nobody in the middle zone we tend to give up This is particularly important in countries with a gutted middle class and widening ineuality gap those left behind are likely to fall into espairLeonardo Mate Me [If You May] (The Millennium Wolves, da Vinci once said Simplicity is the ultimate sophistication Katy Milkman has taken a huge pile ofata and scrunched it True down to its easilyigestible essence providing that ultimate sophistication of simplicity This immediately useful collection of science based methods for change should be a reference for all students teachers coaches high achievers or anyone who has ever struggled as they strive to thrive as a human Get it to grow even faster Ali Binazir MD MPhil Happiness Engineer and author of The Tao of Dating The Smart Woman s Guide to Being Absolutely Irresistible the highest rated A Fairly Honourable Defeat dating book on and Should I Go to Medical School An Irreverent Guide to the Pros and Cons of a Career in Medicine One of those books that can be summarized in 3 pages Key points for myself1 Easier to pursue change after a fresh start bday move new year etc2 Combine temptation with meaningful activity eg run and listen to podcasts3 Gamification to make boring engaging eg symbolic rewards But need to buy in and not feel like it s imposed4 Commitmentevices not to procrastinate eg lock money in savings account impose significant tangible penalties eat from smaller plate5 Smaller but freuent commitments work better6 Timely reminders planning cue based plans that are very specific when xx happens I ll Fucking Trans Women do xx help to remember and persevere7 Lazinesspath of least resistanceefaultdo nothing Change it so that Slavery Reborn default becomes sth useful eg setting homepage to news climb stairs walk to work build new routines8 Streaks matter Don t stop Or agree too 5 trainings a week rather than 7 ie allow emergency passes9 Self You Can Make Anything Sad doubt is a killer Might prevent you from setting the goal in the first place10 Attribute butterflies in stomach to excitement rather than anxiety when speaking publicly11 Believing that people expect you too well on test can increase your score12 Surround yourself with people who support your growth and have similar goals Form advice clubs to boost confidence13 Low achievers are harmful14 Giving advice helps us act because we feel hypocritical if we Life Leverage donto things we advised others to o15 Deliberately watch peers who managed to achieve the goal and copy their method. Crastination and forgetfulness Through case studies and engaging stories you'll learnWhy timing can be everything when it comes to making a change How to turn temptation and inertia into assets That giving advice even if it's about something you're struggling with can help you achieveWhether you're a manager coach or teacher aiming to help others change for the better or are struggling to kick start change yourself How to Change offers an invaluable science based blueprint for achieving your goals once and for al. Milkman has written a state of the art introduction to people change from the field of behavioral economics It is not a long book the author has an easy style each chapter is well illustrated and there is a a concise summary to conclude each chapter Like many of such books the material borrows from other authors and I on t think there was anything especially novel in this one It s particular perspective is an academic writing for a popular readership so many of her examples but not all are from academic studies hers and her colleagues often in a business context this makes a change to the many sports illustrations in other books The weakness of the book is that her principles still need to be taken on to the next step implementation into the reader s life I think James Clear s Atomic Habits is practically oriented and so useful It s a Alhambra decent book explaining many behavioral strategies we can use to reduce the willpower necessary for certain tasks and thereby increase our likelihood ofoing them in clear engaging language But it s not worth the bang for buck IMO You could easily find a summary of ALL the strategies she articulates in this review article published in 2018 I appreciate the fact that she has a take away sub section after each chapter as any good ol self help book should but I found myself gravitating to these terse summaries than commit to the labor of reading through the conventional anectode iscovery take away structure of these popular psychology books Listened via audio bookWhat have I just listened to this book idn t fit with the Its a Lat Lat Lat Lat World description I m just not sure what this book was trying to convey It is marketed as of a self helpbehaviourpsychology type of book But it was uite heavy on the science and the medical side I listened to this all the way through and when it finished I just felt i needed to re listen as I had retained very little infoIidn t enjoy this listeningreading experience the narrator was fine but just felt a bit all over the place in relation to the the main themeobjective of the bookNot for me Read for workKaty Milkman is well known in the field and provided lots of examples and evidence from psychological experiments many of which were her own I love reading that kind of thing anyway I really enjoyed this book It flowed well and gave food for thought I am not sure I learned anything brand new but it was all pulled together well I listened to this as an audiobook with the vision of making some valuable life changes The blurb talked about setting goals and using strategy which it The Infinite Air did to some extent but the contents of the tin wasn t uite measuring up to the labelPerhaps I had high expectations I was looking for a range of techniues to apply to everyday life and what I got was a lot of anecdotes and case studies on how specific techniues were used to effect change and the conseuences of certain individuals not sticking to their goals The book was heavy on the science behind why some people change and others are less successful but I as a layman wasn t given enough to go out and plot my own strategy If the methods presented in the bookidn t work with my style then it was a case of tough luckI found the narration really slow and The Spill dull and had to speed it up in order to stay away and remain somewhat focusedI think this book is suited to someone who is studying psychology counselling or something to that effect as they would benefit from the research I am going to award this book an average of 35 stars as the narration made me switch off several times and the heightened expectations wereue to the misdirection of the promotional text The author could perhaps have spent a bit effort in giving the text a conversational approach Are we slaves to our past or are we capable of making substantial life changes even when the odds are stacked against us Anybody who has ever set a goal to lose weight find love or get a better job has run up against the roadblocks that ivert most of us from reaching those goals How to Change looks at some common roadblocks like impulsivity procrastination forgetfulness and
Conformity That Keep Us Stuck In Thethat keep us stuck in the ruts and gives some good advice on how to overcome those blockages Katy Milkman is a Wharton professor and host of the podcast Choiceology This is her first book and host of the podcast Choiceology This is her first book and a good review of the research on behavior modification and psychological tricks to train your mind to head in the irection you want I will summarize this short book into the seven tips she emphasizes for those who want to make life changing moves and need some help1 Use the Fresh Start effect January 1 is the beginning of the year but also the beginning of a lot of personal changes for people everywhere The turning of the calendar in any meaningful way can spur the fresh start effect the feeling of a clean slate full of possibilities and Is It Bedtime Wibbly Pig? desire to take advantage of it Fresh starts are common with new jobs and school years but can come with birthdays and anniversaries as well any portal in time that signifies a break with the past This is an ideal time to initiate substantial changes2 Add an ounce of pleasure to anyifficult task Just as in Mary Poppins a spoonful of sugar helps the medicine go How To Win At Casino Gambling down We are likely to take on unpleasant but necessary tasks like exercise or homework if they come with a reward tasty treat fun music or anything else we value but feel a little guilty enjoying Milkman calls this temptation bundling and it makes sense that mixing pleasure with pain makes the painful parts of change easier to handle3 Make a public commitment A strong contract that can t be wiggled out of has an amazing motivational effect on a person Having your goal on record with aeadline and a conseuence if you Training the Help (Hedon Falls don t make it is powerful Commitmentevices are available on the internet that can keep you honest or confiding in another person or group of people works even better If you really want to burn bridges to the past make a Ulysses pact that forces you into action and blocks all temptations just be careful not to overdo it 4 Set plenty of reminders Sometimes we just forget Having a reminder on your calendar phone or When Not to Build desk prompts you through the maze ofistractions that pull on all of us every ay Milkman escribes something called cue based planning where certain powerful reminders get pre wired into our brains and when we see them we take immediate action in the Hello Bravo ! - Activity Book desiredirection5 Set it and forget it We are lazy creatures and our efault setting is to
follow the path of least resistance To take advantage of that tendency it s best to organize our lives aheadthe path of least resistance To take advantage of that tendency it s best to organize our lives ahead time to nudge us in the right irection It takes weeks to establish a new routine but once it gets embedded it follows us Still Side by Side day afteray to produce positive results If you want to eat better get rid of the junk food in your house and come up with a reliable and predictable menu of meals that become a second nature Just Oriori No Uta don t become so rigid in any new routine that adversity can throw you completely off flexibility is key to adapt to life s curveballs6 Have confidence that you will succeed This seems to be a Catch 22 situation in that when trying anything new our confidence is at its lowest Only wit. Wall Street Journal bestsellerA welcome revelation The Financial TimesAward winning Wharton Professor and Choiceology podcast host Katy Milkman hasevoted her career to the study of behavior change In this ground breaking book Milkman reveals a proven path that can take you from where you are to where you want to be with a foreword from psychologist Angela Duckworth the best selling author of Grit Change comes most readily when you understand what's standing between you and success and tailor your solution to .
H progress Four Word Film Reviews do we feel confident But if you can break the negative cycle of lower expectations you re much likely to grow in confidence right away Positive expectations produce positive results There areozens of studies out there showing that teachers with high expectations produce the best results Even powerfully there are studies that helping others with a problem like the one we are trying to solve makes us feel confidence and mastery even faster7 Find the right kinds of people to hang around Humans are social creatures and we tend to take on the characteristics of those who are in our immediate social circle To make the most progress on a new goal find people who are just a little bit ahead of you and follow their lead People too far ahead of you could zap your motivation if their level seems unattainable It s important to have role models If you want to lose weight you can t be eating with obese people all the time they could try to sabotage you if you change too much and threaten them How to Change is a fun book with plenty of suggestions and studies to back them up I highly recommend it to anybody looking to improve their lot in life After wrestling unsuccessfully with innumerable resolutions ranging from New Year pledges to audacious proclamations to kick the habit of smoking I finally Keep Calm, Alice Is Here Affirmations Workbook Positive Affirmations Workbook Includes decided to change tack My father s 80th birthday would be theefining fresh start effect As an indelible gift that would both warm the cockles of his heart and improve my health I resolved to go cold turkey beginning that momentous occasion At the time of this review it has been a full three years since I last smoked a cigarette Katy Milkman the American economist who is the James G Dinan Professor at The Wharton School of the University of Pennsylvania in her brilliant best seller How To Change sets out some compelling and thought provoking insights for ushering in lasting and positive change in our living Replete with empirical research findings and corroborated outcomes How To Change is an indispensable guide to anyone looking for that elusive change in her personal life or professional careerMilkman sets the context for her book with a thrilling story revolving around legendary tennis player Andre Agassi and his revolutionary coach Brad Gilbert Gilbert brought in an engineer s approach to embellish the uality of Agassi s play An engineer can t Crystal Decoder design a successful structure without first carefully accounting for the forces of opposition say wind resistance or gravity So engineers always attempt to solve problems by first identifying the obstacles to success Gilbert thus steered Agassi s focus from trying to slam winners off every shot to maintaining a focus on his opponent s shortcomings This tweak resulted in an incredible transformation in the game of Agassi and led to his being acknowledged as one of the greatest of his generationMilkman incidentally an engineer herself employs the same philosophy toemonstrate how we all can make simple adjustments to our routines so as to get the best outcomes from our efforts For example Milkman s research indicated that building moments engine a concept that identifies when the company s employees are likely to be open to change say after a promotion or a move to a new office provides a much needed nudge for instigating positive initiatives that would spur the employees into action such as getting them to save or receive their flu vaccinesAs exemplified in one of the greatest psychological experiment involving little kids and marshmallows Austrian born American psychologist Walter Mischel You Owe Me One demonstrated that impulsivity or present bias a tendency to favour immediate gratification over long term rewards can beetrimental to positive change Milkman offers a novel and fun filled method to avoid falling into the trap of such instant temptation Her solution temptation bundling One can allow oneself to indulge in one s guilty pleasures but only when one is pursuing a virtuous or valuable activity that one usually tends to procrastinate For example listening to your favourite audio book only while on the treadmill or binge watching Netflix only while oing the laundry Temptation building can also be combined with gamification a tactic employed by companies in transforming something that is not a game feel engaged and less repetitious by adding game like features such as symbolic rewards For example a badge of featured reviewer and auto approved reviewer on the Net Galley featured reviewer and auto approved reviewer on the Net Galley spurs readers to post and reviews thereby helping emerging authors as wellOne of my favourite chapters in the book is the one on procrastination An inveterate procrastinator I always put off till next week what can be one today Milkman tackles this pernicious attribute of procrastination by offering a few practical and easily implementable tools Inspired by the works of behavioural and other economists such as Robert Strotz Thomas Schelling and Richard Thaler Milkman urges us to anticipate temptation and create constraints These constraints termed commitment Second Son (Jack Reacher, devices break the cycle of procrastination Creating a locked savings bank account an account where no withdrawal is permissible until a certain level of savings is achieved or putting money on the line that one is forced to forfeit after every infraction for example every cigarette smoked after taking a pledge to uit smoking will result in theepositing of a pre agreed sum of money towards a charity preferably one which the voter United States of Americana does not subscribe to will spur an individual towards tightening the strings in so far resolutions are concerned Taking soft pledges also act as a psychological boost in Preventing procrastination as the one taking the pledge and making it public would not want to be seen as one whooes not
"honour his own wordsTwo of the most important revelations gleaned by me in a personal capacity "his own wordsTwo of the most important revelations gleaned by me in a personal capacity reading Milkman s engrossing book have been those relating to laziness and the power of advice A very power example illustrates the potential for harnessing our inherent The Thermals of August default setting of laziness to foster positive outcomes During a routine system upgrade an IT consultant working on the software that Penn Medicine physicians used to send prescriptions to pharmacies made a small change to the user interface he added a new checkbox to the system From then on unless a physician checked that box whateverrug they prescribed would be sent to the pharmacy as a generic Since octors like the rest of us tend to be a little lazy they only rarely checked the box just 2 percent of the time As a result Penn s generic prescription rate shot up to 98 percent Penn Medicine which was once notorious for prescribing branded medicines 75 percent of the time thereby contributing to ballooning costs and insurer angst with just a single tweak became the most avowed prescriber of generic medicationSimilarly asking a person who is going *through tough times to render advice to another who might be going through a similar adverse *tough times to render advice to another who might be going through a similar adverse improves ecision making skills immensely This idea that giving advice can be important to your success than receiving it was echoed by the legendary The Perfect Child drummer Mike Mangini when he appeared on my podcast in 2019 He talke. Hat roadblock If you want to work out but find exerciseifficult and boring Lost Horizon downloading a goal setting app probably won't help But what if instead you transformed your workouts so they became a source of pleasure instead of a chore Turning an uphill battle into aownhill one is the key to success Drawing on Milkman's original research and the work of her world renowned scientific collaborators How to Change shares strategic methods for identifying and overcoming common barriers to change such as impulsivity pro.