Temptation Bundling

💡 What Is It?

Coined by Katherine Milkman at Wharton, Temptation Bundling pairs a should task with a want activity, making them conditional on each other. E.g., I can only watch my favorite show at the gym. The anticipated pleasure creates dopamine that overcomes resistance.

Source: Katherine Milkman (Wharton)

⏰ When to Use It

• You need to maintain a boring habit
• You always put off certain tasks
• You have guilty-pleasure activities
• You need an immediate reward
• You want to make hard things feel easy

✋ How to Do It

1. 1

   Make two lists

   List A: things you should do. List B: things you love doing.

2. 2

   Create pairs

   Gym + podcast, Cleaning + audiobook, Studying + specialty coffee.

3. 3

   Set strict rules

   I only listen to this podcast at the gym. No cheating.

4. 4

   Execute and enjoy

   The guilt disappears because you earned it. The pain lightens because it is bundled with joy.

💡 Real-Life Example