To change effectively, a key insight from behavioral science is to understand what's standing between you and your goal and then tailor your approach to overcome that specific barrier. Rather than following generic advice like just setting goals or building habits, successful change involves identifying the roadblocks such as lack of motivation, unpleasant tasks, procrastination, or forgetfulness, and then adjusting your strategy accordingly. For example, if exercise feels boring, changing the way you do workouts to make them enjoyable can be more effective than simply trying to force yourself to stick to a rigid plan. Change is often a gradual process involving small, consistent steps rather than sudden transformations. Controlling your attention, revising your beliefs, improving mental and physical health, and building supportive routines are important foundations. Consulting mentors or therapists can also help if there are deeper barriers. A science-based approach to change emphasizes timing, turning temptations into advantages, and even using the act of giving advice on the change topic to reinforce your own commitment. In summary, change is about:

• Understanding and targeting your personal barriers
• Taking consistent, small steps rather than big leaps
• Adjusting strategies to make tasks more appealing or manageable
• Building supportive environments and routines
• Prioritizing mental and physical well-being

This perspective is well encapsulated in Katy Milkman's work "How to Change," which offers a detailed, evidence-based blueprint to achieving change by focusing on personalized obstacles and tailored solutions.