How to Change: The Science of Getting from Where You Are to Where You Want to Be: Summary & Key Insights

One of the most powerful levers we can use to spark change is what I call the 'fresh start effect.' Research shows that we are far more motivated to pursue our goals when we feel like we’re turning a page in our lives—when one chapter closes and another begins. These temporal landmarks—like New Year’s Day, birthdays, or even the start of a new job—give us a psychological sense of separation between our past, imperfect selves and the future version of us who can do better.

In studies my colleagues and I conducted, we found that gym attendance, savings contributions, and even student engagement spike right after these milestones. People intuitively treat those moments as fresh beginnings—opportunities to reset and rewrite their story. But that power isn’t limited to the calendar. You can create your own fresh starts anytime you need one: Monday mornings, the first day of spring, or after any life transition. The key is to recognize the moment as a boundary that gives you permission to see yourself anew.

I encourage readers to actively engineer these moments—to mark them with intention and ritual. When you harness the fresh start effect deliberately, you capitalize on our brain’s natural tendency to think in terms of chapters. The emotional lift that comes with new beginnings can help you overcome inertia and take meaningful action. Soon, your focus shifts from your missteps to your momentum.

Every one of us faces the same inner tug-of-war: short-term temptations versus long-term aspirations. You might know you should work out, but the allure of a favorite show or game usually wins. Instead of fighting that impulse head-on, I propose an embrace-and-redirect approach called 'temptation bundling.' The idea is to pair something you crave with something you should do but tend to avoid.

This concept was born out of my own struggle. As a PhD student, I wanted to exercise more but often skipped the gym. So I made a deal with myself: I could only listen to my favorite audiobooks while working out. Suddenly the gym became a source of enjoyment instead of guilt. Research showed that people who bundled temptations this way exercised more consistently—and looked forward to it.

The science behind this is simple: when immediate rewards are coupled with effortful activities, our motivation to engage in them grows. Instead of viewing self-discipline as deprivation, we reframe good behavior as pleasure. Whether it’s only watching your favorite series while cooking healthy meals or enjoying a special snack during study sessions, temptation bundling builds habits by making them emotionally sustainable. Over time, you begin to associate the act of doing what’s good for you with genuine satisfaction.