After listening to this Freakonomics podcast episode, I’ve been thinking a lot about temptation bundling. If you’re not familiar with this term, temptation bundling is essentially combining something you SHOULD do with something you LOVE to do. The example they used was a study where participants listened to The Hunger Games audiobook while exercising. They locked the audiobook up in their gym lockers so that the only way to hear the next chapter was to workout. It worked like a charm, and most participants exercised more often and for longer.
So, I’ve been wondering, how can I apply this concept to my life and my business to make myself more productive?
Podcasts are one of my FAVORITE indulgences. I look forward to some all week and get excited by new ones (Hello,
Mystery Show!) (Goodbye Mystery Show, so sad!). Podcasts are perfect for helping me to get through tasks that don’t necessarily require my full brain power, such as scheduling social media posts where the copy, photos, and links have already been selected. Declaring a “no podcasts unless I’m getting my scheduling done rule seems like a perfect temptation bundle.
However, podcasts are not going to cut it for more stimulating tasks as they’re too much of a distraction.
Listening to some of my favorite music
on Songza (Google bought and then ruined Songza) on Amazon Prime’s player. is a fantastic way to keep me motivated through certain tasks while allowing me to pay plenty of attention to what I’m doing. Another way I could incorporate this concept into my work might be only to allow myself to work outside on my patio with a yummy iced tea while accomplishing one of my most important tasks of the day.
For exercise, it seems like there are a lot of possibilities to practice temptation bundling.
Like most people, I love a beautiful trail, especially with lots of trees. I also love looking at houses that are much fancier than mine, which is why I love Pinterest so much. Anyway, combining my morning workout with these two things makes for a much more pleasing experience than heading to the gym for me. I’ve found a new circuit to run that leads me through both gorgeous nature trail and charming homes. Though the run is still tough for me, I do adore starting out my day with a dose of fresh air and beauty. Hopefully, it will be enough to keep me going!
If you want to start temptation bundling yourself, here are some excellent articles to give you some ideas:
How to Use Your Temptations to Build Better Habits
How to Achieve Your Goals Using Temptation Bundling
I’d love to know, do you use temptation bundling? If so, how? If not, what are some ways that you could start? Let us know in the comments!
*I sometimes link to books, tools, and other things that I adore and may receive a small commission for it, at no additional cost to you. Read my full disclosure here.
This is a great idea, and I haven’t heard of it before! Probably because I haven’t read Freakonomics. I love your suggestions!
Vanilla Nutmeg Chic says
Thanks for sharing this idea! Great curated content! I just love the idea of keeping productive, even when it is difficult, and Temptation Bundling definitely helps!
I laughed when I read this post because it sounds just like me (except Nightvale instead of Mystery Show, I just did not like the latter… Wasn’t my cup of tea… But DEFINITELY Songza!). I am glad and envious you have found a way to stay motivated to exercise!
As for me, I need motivation to commute to work everyday. It is 57 miles one way. I love my job, but the drive is exhausting! I have been using different audiobooks as motivation to actually get to work. My favorite so far has been The Immortal Life of Henrietta Lacks. I am excited to listen to some others, like Frog Music and The 42nd Parallel.
Thanks for introducing me to this concept! What a great post!
Thanks!! Wow, 57 miles is a long commute! Audiobooks are so great. I’ve heard of the Immortal Life of Henrietta Lacks, but haven’t gotten around to reading or listening to it yet. I’ll put it on the list!
That’s interesting! Never heard of it before. Food for thought!
erin kate says
how interesting! i love freakonomics but i’m always looking for new podcasts. i like to listen to them while i run rather than using it as a reward. i don’t let myself listen to them otherwise !
That’s awesome, Erin! I’m still very much a beginner at running, so I’ve found I need music to keep me going so far.