Temptation Bundling Framework
Make hard tasks more enjoyable
The Temptation Bundling Framework is a strategy for increasing motivation and productivity by pairing unpleasant tasks with immediately rewarding and enjoyable activities. This can help to create a positive association with the task and increase motivation to complete it.
- Pair unpleasant tasks with immediately rewarding and enjoyable activities
- Make the enjoyable activity contingent on completion of the unpleasant task
- Maintain the potency of the enjoyable activity by not allowing it to be enjoyed in other contexts
- Identify Unpleasant TasksIdentify tasks that are unpleasant or difficult to complete. Consider pairing these tasks with immediately rewarding and enjoyable activities.Pro tipChoose enjoyable activities that are meaningful and rewardingWarningAvoid choosing enjoyable activities that are too distracting or disruptive
- Pair Tasks with Enjoyable ActivitiesPair the unpleasant task with an immediately rewarding and enjoyable activity. Make the enjoyable activity contingent on completion of the unpleasant task.Pro tipMake sure the enjoyable activity is not too easy to access in other contextsWarningAvoid making the enjoyable activity too difficult to access
Pairing Exercise with Listening to Music
An individual pairs exercise with listening to music, making the music contingent on completion of the exercise.
OutcomeThe individual is more motivated to exercise and enjoys the experience more.
Not Maintaining Potency
Failing to maintain the potency of the enjoyable activity by allowing it to be enjoyed in other contexts can reduce its effectiveness.
The Temptation Bundling Framework was developed by Katy Milkman, a professor at the University of Pennsylvania.
Source · PODCAST
How to Shape Your Identity & Goals | Dr. Maya Shankar