Coined by behavioral economist Katherine Milkman, temptation bundling refers to “bundling” instantly gratifying activities, including watching your favorite Tv show with less fun activities that provide long-term results, including exercise.
How Can It Be Applied to Everyday Life?
As a psychologist, I have tried temptation bundling several times, and things worked out. Due to the high success rate of this method, I have also helped my clients get the motivation to take on boring activities. To start, personalize your behavioral change and establish an implementation intention. Select a few episodes of a good TV show and apply them to boring “should” activities, including doing cardiovascular exercise or cleaning your apartment.
What Are Some Examples of Temptation Bundling?
Common examples of temptation bundling include listening to podcasts while doing cardio exercise and watching a good TV show while cleaning your apartment.
How Can We Get the Most Out of Temptation Bundling?
Pick a behavior or activity with instant gratification and “bundle” it with a “should” behavior or activity. This allows your brain to create a relationship between immediate pleasure and what you need to do for better quality of life. Once this becomes habitual, you are less likely to find some activities boring.
I believe that nutrition science is a wonderful helper both for the preventive improvement of health and adjunctive therapy in treatment. My goal is to help people improve their health and well-being without torturing themselves with unnecessary dietary restrictions. I am a supporter of a healthy lifestyle – I play sports, cycle, and swim in the lake all year round. With my work, I have been featured in Vice, Country Living, Harrods magazine, Daily Telegraph, Grazia, Women's Health, and other media outlets.
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