Ready to make a change for New Year's? Behavioral science can help

Flexible Routines

Behavioral scientist Katy Milkman shares insights from a study conducted at Google, revealing the surprising benefits of flexible routines in habit formation. The study involved Google employees aiming to establish exercise habits, with one group following a rigid schedule and another adopting a more varied approach. Interestingly, the group with flexible routines formed more lasting habits, as they could adapt their schedule when needed, leading to more frequent gym visits 1. Milkman emphasizes that having a fallback plan is crucial for maintaining habits, as it allows individuals to adapt to unforeseen circumstances 2.

It needs to be, I have a first, best plan, but when that doesn't work, I'm going to get there anyway.

--- Katy Milkman

This flexibility proves essential in overcoming the rigidity that often hinders habit formation.

   

Overcoming Procrastination

Procrastination, a common barrier to behavior change, is often driven by present bias, where immediate rewards overshadow long-term benefits. Katy Milkman explains that flexible habits can counteract this tendency by providing alternative plans when initial ones fail 2. She discusses two strategies to combat procrastination: the carrot and the stick. The stick involves commitment devices that impose constraints, while the carrot focuses on making tasks enjoyable, encouraging persistence through fun activities 3.

The people who choose the fun way to pursue their goal persist longer because they like it.

--- Katy Milkman

By integrating enjoyment into routines, individuals can overcome procrastination and sustain their habits more effectively.