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Choiceology · May 6, 2024 · 30m
The Guilty Pleasure Workout: Temptation Bundling for Better Habits
Milkman revisits her own research on temptation bundling — pairing a guilty pleasure (like binge-watching a show) with a behavior you want to do more (like exercising). Updated evidence on when it works, when it doesn't, and how to design effective bundles.
Canon
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Milkman: temptation bundling links an instantly gratifying activity (the 'want') with a long-term beneficial activity (the 'should'). Only allowing yourself to listen to your favorite podcast while exercising makes the gym more attractive and the podcast feel earned.
Highlights
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Present bias — we systematically overvalue immediate rewards and undervalue future ones
Milkman: present bias is the root cause of most self-control failures. The future self who benefits from exercise, saving, and healthy eating feels like a stranger — so we discount their interests in favor of immediate pleasure.