Temptation Bundling
Behavioral economics strategy of pairing pleasurable activities with necessary but unenjoyable tasks. Research by Katy Milkman shows combining wants (podcasts, TV) with shoulds (exercise, admin) increases follow-through and makes obligations more appealing.
Last updated: 2026-03-18 11:25
Overview
Temptation Bundling links enjoyable activities with tasks you procrastinate on.
Examples
- Only watch favorite show while exercising
- Listen to podcasts only during commute/chores
- Save special coffee for working on hard tasks
- Watch videos only while doing email
Research
Katy Milkman's studies show 50% increase in gym attendance when audiobooks only allowed during workouts.
Implementation
- List tasks you avoid
- List guilty pleasures
- Bundle them together
- Only allow pleasure during task
Pricing
Free behavioral technique.
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