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Though there\u2019s 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.\xa0\nAbout Our Guest: Dr. Katy Milkman is a Professor at The Wharton School of the University of Pennsylvania.\xa0Her 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.\nSupport the Podcast: We're now on Patreon! If you'd like to support the podcast, follow this link.\nWatch the Episode: Prefer watching video? You \xa0can watch this episode on YouTube.\nKey Topics:\n0:00: Introduction\n2:30: Why is it so hard to change?\n5:35: Using Rick as an example of changing a habit.\n10:10: Short-term costs vs. long-term benefits.\n13:45: Are we more motivated by carrots or sticks? And which sustains motivation better?\n21:00: Fresh start effect.\xa0\n24:00: Our bias against change.\xa0\n27:30: Making internal changes.\xa0\n30:30: How much can we change our nature?\n36:00: Changing internal factors.\xa0\n41:15: Tracking the things you\u2019re trying to change.\xa0\n45:00: Nature vs. nurture.\xa0\n48:30: Durable behavior change.\xa0\n55:30: Recap\nSponsors:\nFrom 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\xa0BEINGWELL25 at checkout for an additional 25% off! Please don't hesitate to apply for a scholarship if you're in need.\xa0\nJoin\xa0over a million people using BetterHelp, the world\u2019s largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month!\xa0\nWant to sleep better? Try the legendary Calm app! Visit calm.com/beingwell for 40% off a premium subscription.\nConnect with the show:\n\nFollow Forrest on YouTube\n\nFollow us on Instagram\n\nFollow Rick on Facebook\n\nFollow Forrest on Facebook\n\nFollow Forrest on Instagram\n\nSubscribe on iTunes