In this episode Mark speaks with Katy Milkman of Wharton about how to use the "fresh start" effect and behavioural science to make real, lasting changes. They cover why change is hard and practical tactics to overcome impulsivity, procrastination, forgetfulness and low motivation.

Key strategies include temptation bundling (pairing chores with treats), commitment devices and penalties, concrete implementation plans, helpful defaults, social support and breaking big goals into bite-sized daily actions.