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Temptation Bundling

Pair an action you need to do with an action you want to do to make habits more attractive.

In Depth

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.

Example

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.

Common Misconception

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.

Source

Atomic Habits

James Clear

motivationrewardsbehavior designpsychology

Related Concepts

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The Four Laws of Behavior Change

A framework for building habits: make it obvious (cue), attractive (craving), easy (response), and satisfying (reward).

builds on

Habit Stacking

Anchoring a new habit to an existing habit using the formula: 'After I [current habit], I will [new habit].'

Test Your Understanding

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Temptation bundling applies which of the Four Laws of Behavior Change?

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True or False: Temptation bundling works equally well for all types of habits, from boring tasks to activities requiring deep focus.