Episode
Behavioral Scientist's Take on Accountability, Temptation Bundling & Creating Lasting Habits w/Katy Milkman Part 2 EP 1152
56:33
Published: Fri Aug 20 2021
Description
Today's guest is Katy Milkman, who is an award-winning behavioral scientist and Professor at The Wharton School of the University of Pennsylvania. She hosts the popular behavioral economics podcast Choiceology, and is the co-founder and co-director of The Behavior Change for Good Initiative. Her research is regularly featured in The New York Times, Wall Street Journal, and NPR. And in this interview Lewis and Katy get to dive into some of the research for her new book,How to Change: The Science of Getting from Where You Are to Where You Want to Be.This was such a powerful and enlightening conversation that we had to split it up in 2 parts! You can listen to the first part by going to www.lewishowes.com/1151 where Lewis and Katy talking about the biggest internal barriers holding you back, the science of believing in yourself, why setting big goals is actually hurting your ability to succeed, “Commitment Devices” and how they lead you to a better life.And in this second episode Lewis and Katy discuss the number 1 thing we need to know about changing ourselves for the better, what science says about how to prioritize your goals, making pledges and why they’re the key to accountability, how to “temptation bundle” and why this skill is so important for creating new habits, why we need to be more flexible with our goals, and so much more!For more go to: www.lewishowes.com/1152Check out Katy's website: www.katiemilkman.comThe Power of Erotic Intelligence with Esther Perel: https://link.chtbl.com/732-podFind Lasting Love with Matthew Hussey: https://link.chtbl.com/811-pod
Chapters
In this podcast, the importance of self-belief, setting achievable goals, commitment devices, accountability, and temptation bundling, flexibility with goals, and various other techniques to achieve your goals have been discussed with the author of the book "How to Change: The Science of Getting from Where You Are to Where You Want to Be".
00:00 - 02:58 (02:58)
Summary
In this podcast, the importance of self-belief, setting achievable goals, commitment devices, accountability, and temptation bundling, flexibility with goals, and various other techniques to achieve your goals have been discussed with the author of the book "How to Change: The Science of Getting from Where You Are to Where You Want to Be".
EpisodeBehavioral Scientist's Take on Accountability, Temptation Bundling & Creating Lasting Habits w/Katy Milkman Part 2 EP 1152
PodcastThe School of Greatness
In this podcast, the speaker talks about the different types of scientists who study self-control and strategies to improve it, which are outlined in their book.
02:58 - 07:02 (04:03)
Summary
In this podcast, the speaker talks about the different types of scientists who study self-control and strategies to improve it, which are outlined in their book.
EpisodeBehavioral Scientist's Take on Accountability, Temptation Bundling & Creating Lasting Habits w/Katy Milkman Part 2 EP 1152
PodcastThe School of Greatness
The speaker shares how she lost work and a balanced life due to prioritizing instant gratification wants over long term shoulds.
07:02 - 12:02 (04:59)
Summary
The speaker shares how she lost work and a balanced life due to prioritizing instant gratification wants over long term shoulds. She highlights the importance of stepping back to assess our choices and finding a balance between wants and shoulds.
EpisodeBehavioral Scientist's Take on Accountability, Temptation Bundling & Creating Lasting Habits w/Katy Milkman Part 2 EP 1152
PodcastThe School of Greatness
Learn how to manage your time effectively by empowering teams, focusing on priorities, establishing non-negotiables, and creating strategic plans.
12:02 - 17:48 (05:46)
Summary
Learn how to manage your time effectively by empowering teams, focusing on priorities, establishing non-negotiables, and creating strategic plans.
EpisodeBehavioral Scientist's Take on Accountability, Temptation Bundling & Creating Lasting Habits w/Katy Milkman Part 2 EP 1152
PodcastThe School of Greatness
The speaker suggests taking time to reflect and create a plan for achieving goals, even if it means letting go of something else temporarily.
17:48 - 21:05 (03:16)
Summary
The speaker suggests taking time to reflect and create a plan for achieving goals, even if it means letting go of something else temporarily. This can be done during holidays or at the start of a new season or project, and it can make it easier to get back on track later on.
EpisodeBehavioral Scientist's Take on Accountability, Temptation Bundling & Creating Lasting Habits w/Katy Milkman Part 2 EP 1152
PodcastThe School of Greatness
The podcast discusses the importance of professional pledges and how they help people stay true to their values.
21:05 - 25:24 (04:18)
Summary
The podcast discusses the importance of professional pledges and how they help people stay true to their values. The speaker brings up the example of the Hippocratic Oath taken by doctors and suggests that we should look at our lives in seasons and prioritize our interests accordingly.
EpisodeBehavioral Scientist's Take on Accountability, Temptation Bundling & Creating Lasting Habits w/Katy Milkman Part 2 EP 1152
PodcastThe School of Greatness
Researcher Katie Milkman shares her concept of "temptation bundling," where you pair indulgent activities with less desirable ones, like only watching your favorite show at the gym or listening to a beloved podcast while cleaning the house, ultimately leading to better outcomes in forming healthy habits.
25:24 - 28:27 (03:03)
Summary
Researcher Katie Milkman shares her concept of "temptation bundling," where you pair indulgent activities with less desirable ones, like only watching your favorite show at the gym or listening to a beloved podcast while cleaning the house, ultimately leading to better outcomes in forming healthy habits.
EpisodeBehavioral Scientist's Take on Accountability, Temptation Bundling & Creating Lasting Habits w/Katy Milkman Part 2 EP 1152
PodcastThe School of Greatness
Research suggests that physical changes, such as moving to a different state or changing daily habits, can aid in behavior change by providing a fresh start.
28:27 - 33:39 (05:12)
Summary
Research suggests that physical changes, such as moving to a different state or changing daily habits, can aid in behavior change by providing a fresh start. This is supported by studies conducted by Wendy Wood and discussed by Katy Milkman, co-director of the Behavior Change for Good Initiative.
EpisodeBehavioral Scientist's Take on Accountability, Temptation Bundling & Creating Lasting Habits w/Katy Milkman Part 2 EP 1152
PodcastThe School of Greatness
The key to finding the ideal workout time is to establish a consistent habit by reinforcing the chosen schedule for a month.
33:39 - 35:20 (01:40)
Summary
The key to finding the ideal workout time is to establish a consistent habit by reinforcing the chosen schedule for a month.
EpisodeBehavioral Scientist's Take on Accountability, Temptation Bundling & Creating Lasting Habits w/Katy Milkman Part 2 EP 1152
PodcastThe School of Greatness
Building good habits and routines require flexibility in order to adapt to unexpected changes.
35:20 - 38:23 (03:03)
Summary
Building good habits and routines require flexibility in order to adapt to unexpected changes. Research shows that having a second or third best option can still lead to consistent performance.
EpisodeBehavioral Scientist's Take on Accountability, Temptation Bundling & Creating Lasting Habits w/Katy Milkman Part 2 EP 1152
PodcastThe School of Greatness
The concept of having "emergency reserves" in goal setting, akin to a "get out of jail free card," can lead to better performance by providing flexibility without sacrificing the motivation of striving for a tough goal.
38:23 - 43:27 (05:03)
Summary
The concept of having "emergency reserves" in goal setting, akin to a "get out of jail free card," can lead to better performance by providing flexibility without sacrificing the motivation of striving for a tough goal.
EpisodeBehavioral Scientist's Take on Accountability, Temptation Bundling & Creating Lasting Habits w/Katy Milkman Part 2 EP 1152
PodcastThe School of Greatness
The speaker suggests that social connections and setting different goals can help with recovering from failures.
43:27 - 47:30 (04:03)
Summary
The speaker suggests that social connections and setting different goals can help with recovering from failures. Coaching each other on problem-solving can also increase productivity in the workplace.
EpisodeBehavioral Scientist's Take on Accountability, Temptation Bundling & Creating Lasting Habits w/Katy Milkman Part 2 EP 1152
PodcastThe School of Greatness
Katie discusses how finding joy in the pursuit of your goals is the key to achieving your potential.
47:30 - 53:37 (06:06)
Summary
Katie discusses how finding joy in the pursuit of your goals is the key to achieving your potential. She encourages listeners to use tools, such as her book, to overcome pain and dissatisfaction, and to realize that life is full of moments that give renewed confidence and motivation.
EpisodeBehavioral Scientist's Take on Accountability, Temptation Bundling & Creating Lasting Habits w/Katy Milkman Part 2 EP 1152
PodcastThe School of Greatness
The host discusses how sometimes we don't need to learn new ideas, but instead, we just need to be reminded of what we already know and stay accountable to them ourselves.
53:37 - 56:16 (02:38)
Summary
The host discusses how sometimes we don't need to learn new ideas, but instead, we just need to be reminded of what we already know and stay accountable to them ourselves. Taking care of ourselves and finding balance is crucial in creating a purposeful life.