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Temptation bundling is pretty straight forward: you “bundle” something you enjoy with something you dread.
You want to do some exercise but you also like to watch your favorite show on TV? Run on treadmill while watching your favorite TV show.
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Our research indicates that temptation bundling devices have potential for solving two problems at once. Increasing engagement in desirable behaviors for which people often lack willpower while simultaneously allowing them to enjoy pleasurable activities guilt free.
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Even though you know the benefits of exercising, you know you should move your body regularly, increase your heart rate, and make your muscles stronger, but when it comes time to jump, run, or stretch your muscles you get discouraged. You just see the pain and hardship of doing exercises and thin...
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To achieve a goal you're trying to avoid, first, you overcome the resistance. So you combine an activity you're avoiding to one that you actually love ~Temptation Bundling~ like "I'm allowed to enjoy indulgent entertainment while I’m exercising at the gym".
It woul...
Tell yourself that after every chapter you read, you are going to reward yourself with the next episode of the show you like.
After doing so for a while, you will start to actually like reading, because your brain will associate it with something pleasant.
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