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Make your work more enjoyable with temptation bundling

Haikal Kushahrin
Haikal Kushahrin
Do you struggle to start your tasks?
You know you should do it, and you know that there will be consequences if you don’t do it, yet you still end up putting it off and going to Netflix instead. The truth is, completing your tasks doesn’t feel as good in the short term as bingeing Netflix.
However, there is a solution to this - temptation bundling.
Temptation bundling is when you stack a behaviour you should do with a behaviour you want to do.
The formula is simple: Only do [thing you love] while doing [thing you need to do]
Here are some examples:
  • Only watch Netflix while working out at the gym
  • Only drink coffee when studying for your exams
  • Only listen to music when writing articles
The only way to get yourself to do something is if you find it attractive, and you’re more likely to find the task attractive if you get to do something you love at the same time.
How do you create your temptation bundle?
  1. Write down the things you love to do. These are usually the things you don’t need motivation to start doing.
  2. Write down the things you should do, but have trouble starting.
Write down as much as you can, and match the behaviours you want to do with the behaviours you should do.
However, the caveat is that you must do both the “want” and “should” behaviours together. One does not happen without the other, or the system won’t work. This requires some self-control on your part and trust in the system for it to work.
This technique can be used to kick-start good behaviour and act as training wheels for you. With enough practice, you’ll look forward to doing the things you should do.

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Haikal Kushahrin
Haikal Kushahrin @haikalkushahrin

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