Temptation Bundling

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In Atomic Habits, James Clear tells us:

Temptation bundling works by linking an action you want to do with an action you need to do. In Byrne’s case, he bundled watching Netflix (the thing he wanted to do) with riding his stationary bike (the thing he needed to do). After/During [CURRENT HABIT], I will [HABIT I NEED]. After/During [HABIT I NEED], I will [HABIT I WANT]. Temptation bundling entails allowing yourself to engage in a guilty pleasure (such as binge-watching TV) only when pursuing a virtuous or valuable activity that you tend to dread (such as exercise).”

In How to Change, Dr. Katy Milkman tells us:

“Temptation bundling solves two problems at once. It can help reduce overindulgence in temptations and increase time spent on activities that serve your long-term goals.”

Working out for me is boring and uncomfortable so I use temptation bundling to reduce the discomfort.

During [WORKING OUT], I will [LISTEN TO SOMETHING TO ACTIVATE MY LOVE OF LEARNING STRENGTH].

After [EACH SET OF 8-10 REPS], I will [PLAY ONE MATCH OF MY FAVORITE VIDEO GAME].

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