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Milkman introduces temptation bundling — her research showing that pairing an indulgent activity (binge-watching TV) with a virtuous one (exercising) makes both more likely. A behavioral science hack for willpower.
Canon
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Milkman connects temptation bundling to the meditation-as-training canon: any mental or physical training practice is more sustainable when paired with an immediate reward rather than relying on long-term motivation.
Highlights
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Temptation bundling eliminates the willpower problem by redesigning the choice
Instead of using willpower to force yourself to exercise, pair exercise with something you love (podcasts, audiobooks, Netflix). Now the 'virtuous' behavior becomes the gateway to the 'indulgent' behavior.