Habit: Make It Easy, Temptation Bundling
One of my favorite book last year was How to Change by Katy Milkman, an award-winning researcher and professor in behavioral science. This book shares strategies for identifying common barriers to change and how to overcome it.
One concept that I remember from that book is temptation bundling. The idea is simple: pair an enjoyable activity (temptation) with a less enjoyable but beneficial activity, a habit you want to form. This makes the habit easier to stick with and more rewarding.
Let me share how I applied this in my own life. I wanted to have exercise habit because it's good for my health, but I often struggled with motivation. Waking up early, feeling tired, and pushing myself to move—it all felt like a chore, I don't like it.
On the other hand, I love listening to comedy podcasts. But I felt guilty spending 30–60 minutes just lying down, laughing, and doing nothing. It didn’t feel productive.
So, I bundled these activities together. Now, instead of thinking, I have to exercise, I changed my perspective to: I get to listen to my favorite podcast while jogging. Suddenly workouts became something I want to do, I like it.
This simple change transformed my workouts so they became a source of pleasure. Exercise became enjoyable, listening podcast became guilt-free, and I form a sustainable habit. I was no longer forcing myself to work out—I was rewarding myself while doing it.
There's a lot more temptation bundling we can do
- Watching a favorite TV show while doing household chores
- Drinking a favorite coffee only when working on a challenging task
So, think about a habit you want to build. Find your temptation and bundle it! By doing this, you turn effort into enjoyment—and change becomes easier.