The very first thing I do when I wake up, is open up the weather app and check the daily forecast. Yes, even before I check emails and texts that were received after I fell asleep. And yes, even before I check Instagram! August, in Washington, DC = H-U-M-I-D and sticky weather that typically lasts the better part of the day. However, this morning at promptly 630am, I was greeted with a pleasant surprise, the current temperature being 77 degrees.
I decided right then, that I would forgo the gym, and opt for a power walk through Georgetown instead. As soon as I stepped outside, I began scrolling through podcasts to pick the very best one for my walk. Freakonomics is one of my go-to’s and the title that caught my eye this morning: When Willpower Isn’t Enough.
This podcasts discusses two separate ideas constructed by Katherine Milkman, to help those who similarly share her struggle with willpower. She states as an introduction to the podcast, “I find it difficult at the end of a long day to get to the gym, I find it difficult to stick to my diet, I find it difficult to stick to my goals more generally. And … one of the things I’ve found curious is why, and what I can do to solve those problems for myself and for others. And that’s where a lot of my research focuses.”
Milkman’s two ideas:
1. Temptation Bundling
The blending of two activities, the first being one you should do (but tend to avoid) and the second being one you love (but isn’t terribly productive). In her research paper, she quotes: “a method for simultaneously tackling two types of self-control problems by harnessing consumption complementarities.”
Here are a few of the examples given: “So what if you only let yourself get a pedicure while catching up on overdue emails for work? Or what if you only let yourself listen to your favorite CDs while catching up on household chores. Or only let yourself go to your very favorite restaurant whose hamburgers you crave while spending time with a difficult relative who you should see more of.”
2. Fresh Start Effect
This is the idea that individuals set goals and objectives for themselves at a particular start date. The most common being New Years and Birthdays. It’s easier to leave behind bad habits after said start date, as it’s a way to say, ‘no no, that was the old me, this is who I am today.’ The only issue, as I’m sure you could guess, is many of these individuals do not stick with their resolutions or goals, as they typically do not set themselves up for success. A reward system, a structured plan, and personal accountability are the keys to sticking with The Fresh Start Effect, at least in the long run.
I’m going to give Temptation Bundling a try, as it really struck me as a great way to motivate myself. Not so much for BIG goals or objectives I set for myself (yes, I do set them on NYE and Birthdays…), but for small tasks/ chores I tend to dread. By the time I was finished with the podcast, I knew what my TB Package would consist of: Laundry (the one I tend to avoid) + 1 episode of Orange is the New Black (the one that isn’t terribly productive)
What are some activities that you would pair together for your very own Temptation Bundling?