Pair an action you need to do with an action you want to do to make habits more attractive.
From Atomic Habits by James Clear
Based on Katy Milkman's research, temptation bundling leverages the anticipation of reward to make necessary behaviors more appealing. By linking a habit you're trying to build with something you already enjoy, you create positive associations that increase motivation. This applies Law 2 (Make It Attractive) by manipulating the craving phase of the habit loop.
Only watch your favorite show while exercising on the treadmill. Only get a massage after completing your weekly review. Only listen to audiobooks while doing household chores. The desired activity becomes the reward for the necessary one.
Temptation bundling works for all habits, when it's most effective for boring but necessary tasks and can backfire for habits requiring deep focus or intrinsic motivation.
Temptation bundling applies which of the Four Laws of Behavior Change?
True or False: Temptation bundling works equally well for all types of habits, from boring tasks to activities requiring deep focus.
A framework for building habits: make it obvious (cue), attractive (craving), easy (response), and satisfying (reward).
FrameworkLasting behavior change comes from shifting your identity (who you are) rather than focusing on outcomes (what you achieve).
Mental ModelProgress accumulates invisibly beneath the surface before suddenly becoming visible, like ice melting at 32 degrees.
Mental ModelA specific plan that states when, where, and how you will execute a behavior: 'I will [behavior] at [time] in [location].'
TechniqueAnchoring a new habit to an existing habit using the formula: 'After I [current habit], I will [new habit].'
TechniqueScale down any habit to a two-minute version to overcome starting friction: 'Exercise for 30 minutes' becomes 'Put on workout clothes.'
TechniqueBehavior is shaped by environment more than willpower; design spaces to make good habits obvious and bad habits invisible.
PrincipleFocus on the process (systems) that leads to results rather than the results themselves (goals) for sustainable progress.
PrincipleFast, automatic, unconscious cognitive processing that operates through pattern recognition and associative memory without deliberate effort.
from “Thinking, Fast and Slow”
Slow, effortful, conscious cognitive processing required for complex calculations, unfamiliar tasks, and deliberate reasoning.
from “Thinking, Fast and Slow”
Losses hurt approximately twice as much as equivalent gains feel good, making people risk-averse for gains and risk-seeking for losses.
from “Thinking, Fast and Slow”
People evaluate outcomes relative to a reference point rather than in absolute terms, are loss-averse, show diminishing sensitivity, and overweight small probabilities.
from “Thinking, Fast and Slow”
Outcomes are evaluated relative to a reference point (usually the status quo) rather than in absolute terms, making framing crucial.
from “Thinking, Fast and Slow”
Memories of experiences are dominated by the most intense moment (peak) and the final moment (end), with duration largely ignored.
from “Thinking, Fast and Slow”
Pair an action you need to do with an action you want to do to make habits more attractive.
Only watch your favorite show while exercising on the treadmill. Only get a massage after completing your weekly review. Only listen to audiobooks while doing household chores. The desired activity becomes the reward for the necessary one.
Temptation bundling works for all habits, when it's most effective for boring but necessary tasks and can backfire for habits requiring deep focus or intrinsic motivation.
Temptation Bundling is explored in depth in "Atomic Habits" by James Clear. Distilo provides a deep AI-powered analysis with key insights, audio narration, and practical frameworks.