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

Commitment Tools

Commitment devices are powerful tools for achieving goals by setting self-imposed boundaries. Katy Milkman explains how these devices, like cash commitments, can incentivize goal adherence by imposing penalties for failure. Websites like Beeminder allow users to set financial stakes, directing money to a disliked charity if goals aren't met 1. This approach is supported by research showing that self-set deadlines with penalties improve performance in various areas, such as academics and savings 1. Milkman also highlights the importance of incorporating fun into goal pursuit, known as the "carrot" approach, which can lead to longer-lasting habits 2.

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

--- Katy Milkman

Balancing the stick and carrot methods can enhance motivation and success in habit formation.

   

Social Accountability

Accountability plays a crucial role in behavior change by leveraging the social pressure of being observed. Katy Milkman describes how making actions public can motivate individuals to act more generously or stick to their commitments 3. For instance, a study showed that public sign-ups for an environmentally friendly program tripled participation rates compared to anonymous sign-ups 3. This "big brother effect" can be harnessed positively by sharing goals with others, creating a self-imposed pressure to succeed 1.

If you tell someone whose opinion you care about that you intend to do thing x, and then you don't do it, well, that's basically a penalty.

--- Katy Milkman

By understanding and utilizing accountability, individuals can enhance their motivation and likelihood of achieving their goals.