How do you make a strenuous activity more enjoyable? According to Wharton School assistant professor and behavioral economist Katherine Milkman, you bundle it with something that’s rewarding in what she calls “temptation building.“
It goes something like this:
“This means you would restrict your Netflix time to the same time you spend working out – only watch your favorite show while you’re in the gym. Once you leave the gym, you’re left wondering what happens next in that show. The only way to find out (that is, if you stick to the plan) is to reward yourself with the next episode while you’re on the treadmill.”
There are of course countless ways to make the things you ‘should’ do easier. My preference is to listen to a new music playlist while cleaning up the house or checking out the latest Tim Ferriss podcast while jogging on the treadmill. Anything that requires extra effort or creates boredom (like driving), I try to find a way to make the process a little more pleasurable.
The only problem is that temptation bundling strategies are brittle. Every time you skip a workout, it will become harder to start up again. Do it or lose all motivation.
In the long-run (assuming you stick to your habit), the goal is to drop the incentive of temptation altogether. You ‘should’ be able to accomplish things without the extra encouragement. For writers or athletes, practicing each day is non-negotiable and often the force of grit.
There is nothing wrong in dropping carrots for you to get started. Intermixing activities of strain and happiness makes things a little easier.
Read more about temptation building on the ToDoist blog.