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

When you're deep in, it may feel like you have no time to pause. No time to take a break, there's too much to get done. Perhaps no time to stop and think about how you're working. No time to step back and improve your processes or work on your tools. Maybe even no time to look after yourself, to recharge, to reflect, to take a walk.

As the metaphor goes, you may feel you have no time to stop and sharpen the saw. Until you do it, and then you may realise you have no time to not stop and sharpen the saw.

Sharpen the saw is habit 7 of Steven Covey's classic The 7 Habits of Highly Effective People

Sharpen the saw

Clayton Christensen, in his book and article ’How will you measure your life?’, discusses what he learned about how to live a life of integrity. Among other things he says:

It’s easier to hold to your principles 100% of the time than it is to hold to them 98% of the time. If you give in to “just this once,”…you’ll regret where you end up. You’ve got to define for yourself what you stand for and draw the line in a safe place.

I think this is relevant, both in the small things — whether to work out today when it’s raining —  and in the larger decisions which help us be proud of our lives.

The dangers of just this once

A streak — achieving something on a schedule without missing a slot —  has a remarkable pull over us when it comes to helping us get things done. As Seth Godin points out, streaks turn an activity into a game. And while we may have started out with the intention simply of completing the activity, our continued motivation can transfer to simply be the motivation of keeping the streak going.

If you’re into streaks or want to give them a try to achieve something yourself, you might like the Streaks app (which is how I knew I’d done 2 years without missing), Austin Kleon’s 30-day challenge, or the simple power of one-a-day.

Streaks can also have a dark side: if you break the chain you can think it’s not worth getting started again. For that reason, I like James Clear’s advice to never miss twice.

The power of streaks

These are a super useful trick to increase the chances of action, be it your own others. Essentially, a vague intention of “I plan to do that,” is much less likely to be followed-through on than if you get specific. It takes out the ambiguity of when and where you’ll do something because that’s already decided. For example, asking voters simple questions like how they’ll get to the polling station has been shown to increase turnout on the day. You can use this to your own advantage too — get specific with yourself to help you get things done, be it how and when you’ll workout, or when you’ll study or whatever.

Here’s a simple template for implementation intentions you could try:

I learned this, and many more tips, from James Clear’s book Atomic Habits, all about how to create good habits and break ones.

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