Fresh Starts and Habits: Science-Based Strategies for Sustainable Change

Episode snapshot

In this Science Quickly episode, host Kendra Pierre Lewis examines the fresh start effect, the idea that moments like New Year’s or Mondays can boost motivation to change. Katie Milkman, behavioral economist at the Wharton School, explains how autobiographical memory creates chapter breaks in our lives, triggering optimism and reflection that can help or hinder habit formation. The discussion covers why fresh starts sometimes backfire, how disruptions influence performance, and practical strategies—planning for disruption, rewarding progress, accountability, and commitment devices—to sustain healthier routines. The conversation also advocates aligning goals with what you enjoy, rather than rigid, prescriptive paths, and highlights methods to turn intentions into persistent action.

Introduction and core concepts

The episode centers on the fresh start effect, a concept Katie Milkman has studied with UCLA collaborator Heng Chen Dai. They were inspired by corporate wellness challenges at Google and sought to understand moments when people are more open to change. The researchers draw on autobiographical memory, noting that our lives are organized into chapters. Chapter breaks, such as the start of a new year or a new job, create a sense of discontinuity and optimism about transformation. These moments also come with social pressure to set resolutions, with about 40 percent of Americans making them.

When fresh starts help and hurt

The discussion cites baseball as a real-world example: a clean slate can help underperformers improve, but can hinder performers who were previously having a good season. Milkman explains that fresh starts are a double-edged sword: they can boost motivation but disrupt established momentum, depending on prior performance and the new baseline.

From disruption to habit formation

Maintaining habits after a disruption requires planning and deliberate design. Suggested tactics include explicit plans (what, when, where), calendar reminders, and pairing activities with rewards to increase enjoyment. A workout buddy can improve commitment, while commitment devices—like savings accounts that penalize failure—can raise success rates by creating accountability and consequences.

Milkman emphasizes the value of aligning high-level goals with enjoyable activities. If the path to a goal is miserable, persistence drops. Ice skating instead of running a marathon, social walks, or dancing classes are offered as joyful alternatives that still advance fitness and wellbeing. This reframing—focusing on the higher-level objective rather than a prescribed method—improves long-term adherence.

Practical strategies and takeaways

The host and guest discuss concrete techniques for sustaining change: plan for disruptions, integrate rewards, foster accountability, and consider self-imposed constraints that function as internal “bosses.” The discussion includes examples of constraint-based approaches that don’t rely solely on money, such as removing junk food from home or imposing friction that makes unhealthy options less convenient.

Closing reflections

The episode concludes with a hopeful message: New Year resolutions aren’t inherently doomed; they’re an opportunity to apply science to personal goals. If a plan doesn’t work, Milkman suggests trying again at the next convenient fresh start, whether that’s Monday or a personal milestone, without undue self-criticism.