this extra motivation to pursue change because you feel like, 'That was the old me. We humans tend to organize time around events or exiting one chapter in life and entering another. These are called "cash commitments," and websites like Beeminder and stickK will sell you commitment devices to let you put money on the line. If you know when you might procrastinate, impose a fine on your future self and commit to paying if you don't follow through with your goals. These restrictions could be deadlines: Research shows that when college students chose deadlines with actual late penalties, it improved their performance in school. The lesson here? A key component of habit is having some flexibility. The results? Members of the group that worked out on a strict schedule simply didn't go to the gym if they missed that window, while the more flexible group formed a more lasting workout habit. One group was encouraged to go to the gym at that set time for each visit, while members of the second group got a reminder to go at their "ideal" time but were encouraged to work out whenever they could fit it in. Members of both groups told the researchers they had an "ideal" workout time. The conventional wisdom was that those with a consistent routine form the stickiest habits. In one of Milkman's studies, she and her colleagues tried to motivate Google employees to work out regularly at the company gym and build a lasting workout habit. If you're trying to develop a habit like working out regularly or writing each day, letting yourself have a little leeway is the way to make that habit stick. Life Kit A Knitter, A Rock Climber And A Mixologist Teach Us How To Find A Hobby "Too much rigidity is the enemy of a good habit" This knowledge is for anyone who has a goal and wants to reach it - or the managers and mentors helping employees get there. Milkman shared some of the most actionable lessons from her research with Life Kit. That's one reason she wanted to share her findings widely, she says. She says that if we apply these lessons more widely, they have life-lengthening and even lifesaving potential.Ī decade ago, Milkman saw a statistic she calls "completely mind-boggling": 40% of premature deaths are due to behaviors that can be changed. Science has tried-and-tested methods to help us stop procrastinating, save more money and make healthier choices. Author and researcher Katy Milkman of the University of Pennsylvania's Wharton School is out with a new book, How to Change, that's packed with research-backed paths to personal growth. The field of behavioral science has some answers. For more, sign up for the newsletter and follow on Twitter. This story comes from Life Kit, NPR's family of podcasts to help make life better - covering everything from exercise to raising kids to making friends.
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