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Struggling with a lack of motivation whenever it comes to certain tasks? Well, you are not alone. Most of us can't keep ourselves motivated and focused to do the things that are important but not very enjoyable.
A simple yet effective solution to this problem is “temptation bundling," a technique coined by Katherine Milkman to combine a less enjoyable yet important task with a tempting activity to make it more appealing.
For example, if you feel like you lack motivation to go to the gym, you can pair it with something you enjoy, like listening to your favorite music or podcast. You will allow yourself to do your favorite task while at the gym. Creating “temptation bundling” will make your gym session more motivating and enjoyable.
The idea behind temptation bundling is to increase the power of temptation to help you achieve certain goals. By pairing your important task with something you want to do, you create a sense of excitement and anticipation, which will motivate you to take action.
Does it Really Work?
Yes, temptation bundling works in different ways to increase your motivation. It can create a sense of reward and anticipation after completing a task; rewarding yourself after completing an important task will increase your motivation to complete it.
Moreover, it can also increase consistency and momentum. When you consistently pair a less enjoyable task with a tempting one, you can create a habit that is easier to maintain and build momentum to increase your productivity.
Various research has also been done to show the efficiency of this technique. According to research done by Milkman, the participants were divided into three groups. In the first group, the people who wanted to exercise more were asked to give up their iPods and listen to during their gym session; the second group was given a $30 reward to visit the gym and exercise more, while the third one was not asked to give away their iPods and can listen to their audiobooks whenever they like.
Which group would visit the gym more?
Well, the results show that group one with temptation bundling increases exercise rate by 50 percent more because of the increased sense of reward of their favorite task.
When Can You Use Temptation Bundling
It’s not that you can only use temptation bundling when you want to exercise or work out. However, the application of this technique is endless. You can apply it to do any of your work you don't feel like doing,
Have tons of overdue emails from work? You can check them while having a relaxing pedicure.
Pending household chores you are delaying? Try to do that while listening to your favorite CDs.
Your dog wants to go on a walk? Take him while listening to your favorite podcast.
Treat yourself to your favorite food but after finishing your office project
Play your favorite video game, but when you are done with your gym session,
For very task that you don't like to do, combine it with something you like, and here you are, boosting your motivation and achieving your goals with temptation bundling.
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