Published by Lookforzebras
- The concept of temptation bundling
- Temptation bundling in the medical profession
- 3 steps to get started
- Own the changes you make in your life
Many of us have grand ideas floating around in our minds. We dream of starting a business, earning a promotion, spending more quality time with our kids despite hectic schedules, or achieving a healthier body. However, none of these goals come easily. Success requires dedication, persistence, and effort. Unfortunately, breaking out of our routines feels uncomfortable, and making real changes demands upfront work that often seems unenjoyable. This is where temptation bundling can help.
The Concept Of Temptation Bundling
Temptation bundling involves linking two activities to achieve a goal. One activity is something we need or should do but often avoid. The other is an enjoyable activity—a hobby, a guilty pleasure, or a way to relax. By combining these tasks, we increase motivation and productivity.
Katherine Milkman introduced this concept at the American Economic Association meeting. Later, the Freakonomics podcast popularized it. The core idea is simple: connect a fun activity with a task you tend to procrastinate on.
For example, let’s say your house desperately needs cleaning, but you keep putting it off. Instead of dreading it, you can turn on your favorite Netflix show while dusting the furniture. This strategy creates a win-win situation: you complete your chores, enjoy entertainment, and experience a sense of accomplishment.
Temptation Bundling In The Medical Profession
The practice of medicine leaves many physicians with “temptations” that lend themselves to this technique. Many of us work long hours, but fail to make progress with certain professional goals because we’re so wiped out at the end of the day. Or we tell ourselves we need to prioritize family time, but the urgency of the pile of charts we bring home from work takes precedence time and time again.
These problems often stem from our tendency to let our jobs run our lives. Jobs bring in the paycheck, after all. The truth is, though, that we own our time and we choose how to use it.
Three Steps to Implement Temptation Bundling
Step 1: Identify Your Temptations and Goals
Start by creating two lists: one for temptations and another for procrastinated tasks or goals. Here are some examples:
Temptations:
- Going out for a happy hour after a long week
- Taking vacations to beautiful destinations
- Watching TV after a long day
- Scrolling through social media
- Sleeping late on weekends
Aspirations and Necessary Tasks:
- Networking professionally
- Finding a side hustle or extra source of income
- Gaining new knowledge or skills
- Reading professional development books
- Making progress on business goals
Step 2: Create Meaningful Bundles
While it’s easy to pair simple tasks like exercising while listening to a podcast, using temptation bundling for professional growth requires more creativity. The key is to create urgency for tasks without deadlines.
For instance, if you’ve been wanting to write a book but keep pushing it off, plan a writing retreat. Rent a cozy cabin or book a beachside stay, and dedicate specific hours each day to writing. While your family enjoys outdoor activities, you can focus on your project without distractions. This approach helps you make meaningful progress while enjoying a refreshing change of scenery.
Step 3: Start Small and Stay Consistent
Don’t let yourself get overwhelmed by making drastic changes or lofty bundles right off the bat. Implement something small. Bundles can be simple and still have a substantial impact on your productivity and overall health and happiness. Transformations start with small changes.Here’s a not-so-drastic example from my own life. I have a voracious sweet tooth, and would have no objection to replacing entire meals with cookies, chocolate, and the like. Clearly, this would not be advisable. As a preventive medicine physician, it would border on hypocritical. A simple temptation bundle allows me to oblige my dessert-loving side while simultaneously meeting the USDA’s hefty daily recommended veggie servings.
For example, I have a sweet tooth and love desserts. Instead of cutting out treats, I use temptation bundling to make healthier choices. I sneak vegetables into my favorite recipes—adding zucchini to muffins, spinach to mint chocolate chip ice cream, and pumpkin puree to cookies. This simple strategy lets me enjoy indulgences while maintaining a balanced diet
Own The Changes You Make In Your life
Ultimately, change happens when you take action. While temptation bundling is a powerful tool, it still requires planning, willpower, and consistency. Quick fixes rarely lead to lasting success. If you truly want to improve your productivity and accountability, embrace the hard work required to make it happen.
By using temptation bundling strategically, you can turn procrastination into productivity, making meaningful progress toward your personal and professional goals.
I’ve been doing this naturally for years. Fascinating!
I think I’ll make the 2 lists and see what can be bundled.