Temptation bundling is a self-enforced technique that combines something you want to do with something you find hard to do.

If you find it hard to work out at the gym, you can make it more appealing by only watching your favourite shows when you're there. If you struggle to get down to working on a project, combine it with the only time you order your favourite drink. The hope is that the treat is enough to get you stuck into the hard task.

Temptation bundling is a kind of commitment device like that used by Odysseus.

Temptation bundling is from Katy Milkman, who also taught me about the Fresh start effect, and has a book called How to Change. It's also one of the techniques discussed in James Clear's Atomic Habits.

For a study evaluating temptation bundling, see: Holding the Hunger Games Hostage at the Gym: An Evaluation of Temptation Bundling, Milkman et al., Management Science, 2014

Temptation bundling

The five ways to wellbeing are five simple, evidence-based ways to improve mental capital and mental wellbeing throughout life. 

Developed by the New Economics Foundation, the 5 ways to wellbeing are:

With the people around you. With family, friends, colleagues and neighbours. At home, work, school or in your local community. Think of these as the cornerstones of your life and invest time in developing them. Building these connections will support and enrich you every day.

Go for a walk or run. Step outside. Cycle. Play a game. Garden. Dance. Exercising makes you feel good. Most importantly, discover a physical activity you enjoy and that suits your level of mobility and fitness.

Be curious. Catch sight of the beautiful. Remark on the unusual. Notice the changing seasons. Savour the moment, whether you are walking to work, eating lunch or talking to friends. Be aware of the world around you and what you are feeling. Reflecting on your experiences will help you appreciate what matters to you. 

Try something new. Rediscover an old interest. Sign up for that course. Take on a different responsibility at work. Fix a bike. Learn to play an instrument or how to cook your favourite food. Set a challenge you will enjoy achieving. Learning new things will make you more confident as well as being fun. 

Do something nice for a friend, or a stranger. Thank someone. Smile. Volunteer your time. Join a community group. Look out, as well as in. Seeing yourself, and your happiness, linked to the wider community can be incredibly rewarding and creates connections with the people around you.

What Works Wellbeing has a neat post on how the UK compares to other European countries on the 5 ways to wellbeing and how they are affected by age, gender and other factors: 5 ways to wellbeing in the UK.

Curious? Evidence for the 5 ways from the New Economics Foundation (pdf).

Also, in doing this sketch, it’s quite clear that parks are awesome for wellbeing.

If money doesn't make you happy, you're not spending it right

5 Ways to Wellbeing

Plogging—from the Swedish plocka upp (pick up)—is the simple combo of picking up litter while out jogging.

Litter in our environment is all our responsibility, and I’m still surprised by how much impact a small effort can make on tidying up a place.

Plogging gives the multiple gratification of making your local area nicer and helping out Nature while getting a decent workout and some fresh air to boot.

Maybe combine it with these other jogging sketchplanations:

Run further, or, heck, swimrun for the adventurous

Plogging

You often need to take a house key with you when you go running, yet if you pop the keys in your pockets, they often jingle as you run. I've often thought it would be nice if they were quiet.

How do you stop your keys from jingling when you run? A handy tip is to wrap your keys in cling film or Saran Wrap. This instantly stops the clinking, allowing you to run jingle-free.

Also see: Fartlek, Run further by running far away, London running kit

Wrap up your keys for running

One of the best virtuous circles. One of my more surprising recent reads has been Novak Djokovic’s Serve to Win about diet, discipline, going gluten-free and physical and mental excellence. The guy certainly knows about excellence and it was neat to learn his philosophy on eating — the book contains recipes — and taking care of yourself including some serious respect for sleep. This sketchplanation is just one of the reason’s why. Since reading it I’ve put an alarm on every night to remind me to respect sleep. Night!

The virtuous cycle of exercise and sleep

Somewhat improbable name for a simple training technique alternating fast and slower sections. Great if you’re short on time.

Fartlek

This lot will have you set: house key, Boris bike key, Oyster card, Credit card, a fiver, and a phone for maps and photos. Now you can go anywhere.

London running kit

By moving the rubbing from sock-to-foot, to sock-to-sock.

Two socks helps prevent blisters

If you stay close it’s just too tempting to cut it short. Give yourself no choice while you still feel good.

Exercise sketches