Temptation Bundling

Temptation building is a strategy which can be used to increase the attractiveness of a habit by bunding it together with an already-attractive activity.

For example, if you love watching a TV show, you could only allow yourself to watch it while (or directly after) working out. This creates an incentive to exercise because you want to watch the show.

By bundling attractive and not-so-attractive habits, we can make one depend on the other and ensure that the attractiveness of our target habit increases. This is because the positive emotions associated with the attractive habit spill over to the less attractive habit. By anticipating the reward of attractive activity, you will have dopamine in your blood while performing both the developing habit and desired activity (see Dopamine and DesireDopamine and Desire
Dopamine plays a huge role in forming our desires, and (in this context) can be described as a hormone that forces us to seek pleasure. In addition to this, it also plays a critical role in many im...

We can use the template to write down our temptation bundling plans:

After $NEED_TO_DO, I will $WANT_TO_DO

Status: #💡


Part of Make it attractive - Second law of behavior changeMake it attractive - Second law of behavior change
The second of [[The Four Laws of Behavior Change]] is to make [[Habit]]s more attractive. This law focuses on increasing the attractiveness of desired habits to increase the likelihood of them bein...