Temptation Bundling

Helps with building and maintaining new habits.

Can Be Helpful For:

  • Individuals who struggle to establish and maintain new habits.
  • People finding it hard to stick to routines.
  • Anyone who easily forgets recurring tasks.

How To

When we’re trying to create a new habit or complete a task, temptation bundling can make it easier. This involves pairing something you need to do with something you want as a reward, making the new task more appealing.

Formula:

After [HABIT I NEED], I will [HABIT I WANT].

You can also combine this with habit stacking:
After [CURRENT HABIT], I will [HABIT I NEED]. After [HABIT I NEED], I will [HABIT I WANT].

Examples:

  • After I get my morning coffee, I will write down my to-do list for the day. After I’ve written down my to-do list, I will check social media for 10 minutes.
  • After I brush my teeth, I will get in the shower. After I’ve had my shower, I will do a face mask.
  • After I get home from class, I will write up my class notes. After I’ve written up my class notes, I will play half an hour of my video game.

What’s the Science?

Temptation bundling is rooted in a psychological concept known as ‘Premack’s Principle.’ Developed by Professor David Premack, it states that “more probable behaviours will reinforce less probable behaviours.” This means that pairing something you don’t want to do with something you enjoy creates a positive association, making it easier to stick to the habit over time.

References

Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Penguin.

 

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