Habit technique · Reward & enjoyment · A few minutes
Temptation bundling
Level: Beginner · Free — no account needed to read
Allow yourself something you love only while doing the habit — a podcast only on walks, a series only on the exercise bike.
Why it may help
It borrows the pull of something you already want and attaches it to something you find harder.
When to use it
- Exercise, chores, admin
- Habits you avoid because they’re dull
How to apply it
- List a few things you love.
- Pick one to reserve for one habit.
- Keep the rule: only during the habit.
An example
Dina saved her favourite podcast for walks, and found herself wanting to walk.
The common mistake
Breaking the rule and enjoying the treat anyway, so the bundle loses its pull.
Practise it
Choose one bundle and try it three times this week.
What the evidence says
Research-supported: Good studies support it, but there are fewer of them, the effects are modest, or they come from a narrow set of situations.
A field experiment found audiobook bundling increased gym visits at first, with the effect fading after a break. Promising, with limited research.
Sources
- Milkman, Minson & Volpp (2014). Holding the Hunger Games Hostage at the Gym: An Evaluation of Temptation Bundling. Management Science. doi:10.1287/mnsc.2013.1784
- How to Change — Katy Milkman (2021)
Problems it helps with
- “I don’t feel motivated.” — You know it matters, but when the moment comes you just don’t feel like it.
- “My habit became boring.” — It still happens, but it feels flat, and you’ve started skipping it.
Lessons behind it
- Something good, right now — Immediate rewards, temptation bundling and making the activity itself enjoyable. (6 min · Beginner)
- Temptation and the pull of now — Short-term rewards win because they’re close. How to bring long-term ones nearer. (6 min · Intermediate)