Pair something you want with something you should. The pleasure pulls the task along.
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Open in SpotifyHave you ever had one of those days where you know what you should do but your brain is just not moving and somehow your hand is already scrolling through Instagram? In this episode, let's delve into Temptation Bundling, which helps you design a rule to start and complete your tasks more automatically!
Only listen to that podcast while walking. Only that playlist while studying.
The bundle works best when the treat is exclusive to the task.
It uses your cravings instead of fighting them.
Choose one guilty pleasure and one avoided task. Make a rule: the pleasure only happens during the task.
“What do I reach for when I am avoiding, and could it become a reward instead of an escape?”
Write about itOnly allow the treat during the task.
Use it when
You avoid a task and overuse a pleasure.