How to Use 'Temptation Bundling' to Build Good Habits

We all have those things we should do, but just can't bring ourselves to start. That nagging feeling of knowing what's good for us, but always choosing the easy way out. What if I told you there's a simple, scientifically-backed trick to flip that script and make those chores feel a little less awful?

It’s about making the hard stuff easier, and the fun stuff earned. Behavioral science, especially new research from 2024 and 2025, keeps showing us that small, consistent changes are the real powerhouses for building lasting habits. They talk about the "habit loop" – cue, routine, reward – and how understanding it can change everything. Think about those "tiny habits" that behavioral scientist Dr. BJ Fogg champions; they really do lead to big results. This continued focus on strategies that actually work is why "temptation bundling" is such a game-changer. It leverages that reward part of the habit loop, making those tough tasks feel less like a chore and more like a necessary step to something you genuinely enjoy.

Understanding Temptation Bundling

So, what exactly is temptation bundling? It’s a brilliant strategy cooked up by Wharton professor Katy Milkman. She designed it to tackle that classic internal battle: the "want versus should" conflict. You want to binge-watch that new show, but you should clean the house. You want to scroll endlessly on your phone, but you should go for a run.

Temptation bundling is simple: you pair an activity you absolutely love doing (the "want") with an activity you know you should do but often avoid (the "should").

It makes the dreaded task the prerequisite for the enjoyable one. It’s like telling yourself, "I can only listen to my favorite podcast while I'm cleaning the garage," or "I can only watch that guilty-pleasure reality show while I'm on the treadmill."

Professor Milkman puts it plainly: "temptation bundling solves two problems at once. It can help reduce overindulgence in temptations and increase time spent on activities that serve your long-term goals." I can tell you from experience, this kind of strategic thinking is a lifesaver when you're trying to break old patterns and build a better routine. I remember struggling for years with gaming and doom-scrolling, sinking hours into things that left me feeling drained, not refreshed. It was a tough cycle to break. If I'd known about something like temptation bundling back then, I might have linked those urges to productive tasks. Instead of just trying to quit cold turkey, I could have said, "Okay, I can game for 30 minutes, but only after I've spent an hour on that work project I've been avoiding." It’s about leveraging that desire, not just fighting it.

Practical Steps to Implement Temptation Bundling

Ready to put this into action? It’s not complicated. Here’s how you can start bundling temptations in your own life:

Identify Your "Shoulds" and "Wants." This is your brainstorming phase. Grab a pen and paper, or open a note on your phone.
- In one column, list all the activities you should do but often drag your feet on. These are your chores, your administrative tasks, your workouts, that skill you need to practice, or even calling that person you've been putting off. Be honest with yourself about what really feels like a struggle.
- In another column, list all your tempting activities, your "guilty pleasures." What do you truly want to do? Maybe it’s listening to a specific podcast, watching a particular show, getting a manicure, playing a game, reading a new novel, or chatting with a friend. These are your rewards.
Strategically Bundle Them. Now, play matchmaker. Pair one item from your "should" list with one from your "want" list. The trick here is to be strict with yourself. You only get to do the "want" activity while or immediately after completing the "should" activity.
- For instance, if you dread exercise: "I will only listen to my favorite true-crime podcast while I’m doing my morning run."
- If you hate folding laundry: "I will only watch an episode of that new series while I’m folding and putting away clothes."
- If you're putting off email: "I will only get my fancy coffee after I've cleared my inbox for 30 minutes."
- The pairing has to make sense. You can’t watch TV while doing something that requires intense focus, for obvious reasons. But you can often pair passive enjoyment (like listening to an audiobook) with active movement or rote tasks.
Commit and Reinforce. This is where the rubber meets the road. Make a firm rule for yourself. Write it down, tell a friend, or even set a reminder. The allure of that tempting activity becomes a powerful motivator. It turns a dreaded chore into a necessary step towards pleasure. This intentional restriction transforms tasks you hate into gatekeepers for the experiences you crave. It takes discipline, sure, but it leverages your desires instead of fighting against them.

The Science Behind Its Effectiveness

You might be thinking, "This sounds too simple to work." But the science backs it up. Temptation bundling isn't just a clever trick; it’s rooted in how our brains are wired.

One of the biggest hurdles we face is "present bias." This is our natural tendency to prioritize immediate gratification over benefits that are further down the line. We know eating healthy is good for us long-term, but that donut right now is much more appealing. Temptation bundling directly combats this. It takes those beneficial activities, which usually have delayed rewards, and makes them instantly gratifying. It bridges that gap between our current desires and our future goals.

Research from Milkman, Erika Kirgios, and their colleagues shows that temptation bundling combats present bias by making behaviors with delayed benefits more instantly-gratifying. Think about it: going to the gym usually means you feel good later, maybe see results months later. But if you can only listen to your favorite audiobook while you’re on the elliptical, you get that immediate dose of enjoyment, making the workout itself feel less like a sacrifice.

In one compelling study, Milkman and her team found that participants who bundled their workouts with engaging audiobooks increased their gym attendance by a whopping 51% over a 10-week period compared to a control group. That’s a significant jump, and it really drives home the powerful motivational pull of linking a desirable activity to a less desirable one. It's not about forcing yourself; it's about clever design.

This technique also taps into something called Premack's Principle. In simple terms, this principle states that you can use something you really want to do (a high-probability behavior) to reinforce something you don't particularly want to do (a low-probability behavior). Your love for that podcast becomes the engine for your motivation to clean. Your desire for that TV show fuels your willingness to exercise. It makes the "shoulds" feel less burdensome because they lead directly to the "wants."

The beauty of temptation bundling is that it shifts the internal narrative. Instead of dreading the task, you start looking forward to the reward that comes with it. It makes those long-term goals feel less like a grind and more like fun. This means you need less raw willpower, which is a finite resource for all of us. And often, it's an inexpensive way to make habit formation more sustainable. You're using things you already enjoy as leverage, not buying new tools or signing up for expensive programs.

Conclusion

Building good habits is tough, and maintaining them can feel even tougher. We’re constantly fighting against our own natural inclination for immediate comfort and pleasure. But temptation bundling offers a smart, practical way to turn that inclination to your advantage.

It's not about eliminating your desires; it's about channeling them. By strategically linking the things you should do with the things you want to do, you can create a powerful motivational loop that makes even the most daunting tasks feel achievable. You're transforming chores into gateways for pleasure. You're leveraging human nature instead of battling against it.

So, take a few minutes. Make those two lists. Start bundling. You might be surprised at how quickly those procrastinated tasks start getting done, and how much more enjoyable the process becomes. It’s a simple shift, but it can make a profound difference in building the disciplined habits that lead to a more fulfilling life.