Whenever you want to make a habit more appealing, you can use this formula:
I will only [tempting behavior] while I [desired behavior].
Economist Katy Milkman calls this strategy “temptation bundling.”1
Here are some examples:
- I will only listen to my favorite podcast while I work out.
- I will only drink my favorite coffee while I work on my report.
- I will only watch my favorite show while I fold the laundry.
By combining things you want to do with things you should do, you get to enjoy both immediate rewards and long-term benefits.
And that can be a very effective way to create better habits.
So, whenever a tempting behavior seems compatible with a desired one, consider bundling them together.
- Holding the Hunger Games Hostage at the Gym by Katy Milkman et al.