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How To Treat Yourself Through Temptation Bundling?
- Find The Right Activities. For starters the “want” behavior you choose needs to be motivating, meaning it needs to be something that you feel driven to actively pursue.
- Stick with it. Another challenge with temptation bundling is that you need to be committed enough to follow your own rules. In order for it to be effective, you really can’t allow yourself to indulge in that reward unless you’re doing the prescribed “should” behavior.
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MORE IDEAS ON THIS
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.
KATHERINE MILKMAN
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More Examples of Temptation Bundling
- Listen to your favorite playlist just while you are cleaning the home;
- Check and answer your emails while drinking your latte.
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When It's Hard to Start
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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What Is Temptation Bundling?
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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Why Is Temptation Bundling So Effective?
- When you’re struggling to find enough internal motivation to tackle something you hatean, extrinsic reward can be the push you need to stop avoiding that task.
- When your brain anticipates a reward dopamine spikes, and your motivation follows suit. That means that when you ma...
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Temptation Bundling
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...
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