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… 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].
