Though there’s no lack of advice out there, changing in lasting ways is hard. Today Forrest and Dr. Rick Hanson are joined by Dr. Katy Milkman, an expert on the science of change, to explore how we can build better habits, sustain motivation, and change for good. About Our Guest: Dr. Katy Milkman is a Professor at The Wharton School of the University of Pennsylvania. Her research explores ways that insights from economics and psychology can be harnessed to change consequential behaviors for good. Katy is the author of the bestselling new book How to Change: The Science of Getting From Where You Are to Where You Want to Be, and is also the host of the popular podcast Choiceology with Katy Milkman.Support the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.Watch the Episode: Prefer watching video? You  can watch this episode on YouTube.Key Topics:0:00: Introduction2:30: Why is it so hard to change?5:35: Using Rick as an example of changing a habit.10:10: Short-term costs vs. long-term benefits.13:45: Are we more motivated by carrots or sticks? And which sustains motivation better?21:00: Fresh start effect. 24:00: Our bias against change. 27:30: Making internal changes. 30:30: How much can we change our nature?36:00: Changing internal factors. 41:15: Tracking the things you’re trying to change. 45:00: Nature vs. nurture. 48:30: Durable behavior change. 55:30: RecapSponsors:From Dr. Hanson: The Foundations of Well-Being brings together the lessons of a lifetime of practice into one year-long online program. Podcast listeners can use the code BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need. Join over a million people using BetterHelp, the world’s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month! Want to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.Connect with the show:Follow Forrest on YouTubeFollow us on InstagramFollow Rick on FacebookFollow Forrest on FacebookFollow Forrest on InstagramSubscribe on iTunes