Building Good Habits – Temptation Bundling

Temptation bundling is a clever strategy that combines activities you want to start building into a habit (but often avoid) with ones you love (but rarely get time for). This concept was first introduced by Katherine Milkman, a professor at the University of Pennsylvania, in her research on behavioral economics and decision-making.

The idea behind temptation bundling is simple: by pairing a less desirable task with a more enjoyable one, you can make the less desirable task more appealing and easier to stick with. For example, if you want to build the habit of posting your updates on a Yammer group rather than sending the weekly email update to your team, you can combine this habit-forming activity with a longer coffee break and the added treat of a small cake. You may even want to give it a name such as ‘cake and capabilities’ sessions.

These types of temptation bundling activities can help turn good intentions into good habits, helping to increase your productivity. Here are some other examples of when to use temptation bundling:

1. **Exercise and Entertainment**: If you find it hard to motivate yourself to exercise, try combining your workout with something you enjoy, like watching your favorite TV show or listening to an engaging podcast. This way, you’ll look forward to your exercise sessions and be more likely to stick with them.

2. **Household Chores and Music**: Pairing mundane tasks like cleaning or doing laundry with listening to your favorite music or audiobook can make these chores more enjoyable and less of a burden.

3. **Studying and Treats**: If you struggle with studying or completing work tasks, try rewarding yourself with a small treat, like a piece of chocolate or a cup of your favorite tea, after each study session or task completion.

4. **Learning and Relaxation**: Combine learning a new skill or language with a relaxing activity, such as sitting in a cozy chair or enjoying a warm bath. This can make the learning process more enjoyable and help you stay committed.

By incorporating temptation bundling into your routine, you can make habit-building more enjoyable and sustainable, ultimately leading to increased productivity and personal growth. Give it a try and see how it transforms your daily habits!