Have you ever struggled to stick to a good habit? Maybe you know you should work out, but Netflix is calling your name. Or perhaps you want to read more, but scrolling through social media is just too tempting. If this sounds familiar, you’re not alone.
The good news? There’s a psychological hack that makes it easier to do the things you should do—by pairing them with the things you want to do. This technique is called temptation bundling, and it has the potential to transform the way you build habits and stay productive.
What Is Temptation Bundling?
Temptation bundling is a concept developed by behavioral scientist Katy Milkman at the University of Pennsylvania. It’s a simple yet powerful strategy: you pair an activity that you should do (but often avoid) with an activity that you want to do (and already enjoy).
For example:
- Listening to your favorite podcast while exercising
- Watching Netflix only while doing household chores
- Drinking your favorite coffee only while studying or working
- Allowing yourself to scroll social media only while walking on a treadmill
The idea is to make productive habits more enjoyable by linking them to your guilty pleasures. This way, you actually look forward to doing what’s good for you.
Why Does Temptation Bundling Work?
Temptation bundling is effective because it taps into our brain’s natural reward system. When we engage in activities we enjoy, our brain releases dopamine, which makes us feel good.
By pairing enjoyable activities with less desirable but beneficial ones, we trick our brains into forming positive associations.
Psychologists have found that we are more likely to stick with habits that provide immediate rewards. Since many good habits—like working out or studying—have delayed benefits, adding an immediate pleasure makes them more sustainable.
The Science Behind It
In a 2014 study, Katy Milkman tested temptation bundling by offering participants audiobooks they wanted to hear—but with a catch. They could only listen while working out.
The results? Those who used temptation bundling exercised 51% more frequently than those who didn’t. The participants were motivated to hit the gym because they craved their next audiobook chapter.
This principle applies to many areas of life. By bundling activities, we create a system where good habits become enjoyable rather than a chore.
How to Implement Temptation Bundling in Your Life
1. Identify a Habit You Want to Build
Start by thinking about a habit you struggle to maintain but know is beneficial. Maybe it’s exercising, reading more, cleaning, or working on your side hustle.
2. Find a Tempting Activity You Enjoy
Now, list activities you naturally gravitate toward—things you want to do, even when you shouldn’t. This could be watching TV, eating a treat, listening to music, or playing video games.
3. Pair the Two Activities
Link the habit you should do with the activity you want to do. The key is making sure you only allow yourself to indulge in the enjoyable activity while doing the productive one.
For example:
- If you love coffee but struggle to read, only allow yourself to drink coffee while reading.
- If you love video games but procrastinate on work, only play for 30 minutes after completing a major task.
- If you enjoy social media but don’t like doing chores, only check Instagram while folding laundry.
4. Make It a Rule
To ensure this method works, commit to the rule that you can only enjoy your temptation while doing the habit. If you break the rule, the incentive loses its power.
Examples of Temptation Bundling for Different Goals
For Productivity
- Listen to your favorite music only while working on deep-focus tasks.
- Reward yourself with 10 minutes of social media only after finishing a work session.
For Health & Fitness
- Watch your favorite show only while on the treadmill or stationary bike.
- Enjoy a special smoothie only after completing a workout.
For Learning & Personal Growth
- Listen to an audiobook only while commuting or cooking.
- Have a treat only while practicing a new skill.
For Household Chores
- Play your favorite podcast only while doing dishes or cleaning.
- Light a scented candle only after organizing your space.
Avoiding Common Pitfalls
While temptation bundling is a powerful tool, it’s easy to fall into a few traps. Here’s how to avoid them:
1. Make Sure the Activities Are Compatible
Some activities don’t pair well. For example, watching TV while writing a report may not work since both require focus. Instead, try something passive, like listening to instrumental music while working.
2. Stick to the Rules
If you start indulging in the enjoyable activity without doing the productive one, you break the system. Keep the rule strict: no Netflix unless you’re on the treadmill!
3. Choose Temptations That Aren’t Harmful
Pairing a good habit with an unhealthy temptation (like junk food) is counterproductive. Instead, find positive reinforcements—like a fun podcast or a favorite drink.
How Temptation Bundling Fits into the Bigger Picture
Temptation bundling is just one strategy in the science of habit formation. It works well with other techniques, such as:
- The 2-Minute Rule: Making habits so easy that you can’t say no.
- Habit Stacking: Pairing new habits with existing routines.
- Reward Systems: Giving yourself small incentives to stay on track.
- The “Don’t Break the Chain” Method: Keeping a streak going for long-term motivation.
By combining temptation bundling with these strategies, you create an environment where good habits feel natural and enjoyable.
Final Thoughts
Temptation bundling is a game-changer for anyone looking to change their lives and make good habits stick. By attaching an enjoyable activity to a productive one, you make self-improvement feel like a reward instead of a chore.
So, what’s one habit you’ve been struggling with? Try temptation bundling today, and turn your guilty pleasures into powerful motivators!
E. K. Soroba