1 00:00:03,440 --> 00:00:06,680 Speaker 1: Welcome to Before Breakfast, a production of I Heart Radio. 2 00:00:08,960 --> 00:00:14,240 Speaker 1: Good Morning, This is Laura. Welcome to the Before Breakfast podcast. 3 00:00:14,920 --> 00:00:18,279 Speaker 1: Today's tip is to increase your chances of doing good 4 00:00:18,320 --> 00:00:22,000 Speaker 1: for you behaviors by pairing something you want to do 5 00:00:22,400 --> 00:00:26,520 Speaker 1: was something you want yourself to do. For example, have 6 00:00:26,600 --> 00:00:30,000 Speaker 1: a latte at your favorite coffee shop only while you 7 00:00:30,080 --> 00:00:33,680 Speaker 1: do your weekly planning session. The promise of the latte 8 00:00:34,000 --> 00:00:36,120 Speaker 1: will make it a lot easier to get yourself to 9 00:00:36,200 --> 00:00:39,520 Speaker 1: do that calendar review that you know needs to happen. 10 00:00:41,000 --> 00:00:45,200 Speaker 1: Today's tip comes from behavioral scientist Katie Miltman, who coined 11 00:00:45,200 --> 00:00:50,239 Speaker 1: the term temptation bundling to describe this practice. You motivate 12 00:00:50,280 --> 00:00:53,880 Speaker 1: a productive behavior by linking it to a guilty pleasure 13 00:00:54,640 --> 00:00:58,800 Speaker 1: something you want to do anyway. Her research showed that 14 00:00:58,880 --> 00:01:04,440 Speaker 1: bundling listening to an audiobook with exercising helped people exercise more. 15 00:01:05,400 --> 00:01:08,200 Speaker 1: Going to the gym becomes more desirable when it comes 16 00:01:08,200 --> 00:01:10,119 Speaker 1: with the chance to hear what happens in the next 17 00:01:10,200 --> 00:01:13,240 Speaker 1: chapter of The Hunger Games or the Da Vinci Code. 18 00:01:14,319 --> 00:01:17,680 Speaker 1: I love this idea. Instead of treating what we want 19 00:01:17,720 --> 00:01:20,000 Speaker 1: to do as the reward after we've done what we 20 00:01:20,240 --> 00:01:23,319 Speaker 1: need to do. We can link the want to do 21 00:01:23,600 --> 00:01:26,360 Speaker 1: and need to do and experience them both at the 22 00:01:26,400 --> 00:01:30,400 Speaker 1: same time. That way, the need to do becomes a 23 00:01:30,400 --> 00:01:34,680 Speaker 1: lot more attractive. There are a lot of potential applications 24 00:01:34,680 --> 00:01:38,400 Speaker 1: of this temptation bundling. For example, you could bundle seeing 25 00:01:38,400 --> 00:01:41,640 Speaker 1: a friend with working out. You and your spouse could 26 00:01:41,680 --> 00:01:45,160 Speaker 1: incentivize yard work by turning it into an adult's only 27 00:01:45,480 --> 00:01:49,400 Speaker 1: kids are inside watching a movie date time. You could 28 00:01:49,400 --> 00:01:52,800 Speaker 1: pair watching your favorite fluffy TV show with washing and 29 00:01:52,840 --> 00:01:56,160 Speaker 1: cutting up vegetables for the week listen to your favorite 30 00:01:56,200 --> 00:02:01,720 Speaker 1: podcasts while organizing your attic. You can use temptation bundling 31 00:02:01,800 --> 00:02:05,160 Speaker 1: with your kids too. For example, if you have a 32 00:02:05,280 --> 00:02:08,600 Speaker 1: child who hates having her hair washed, you could play 33 00:02:08,639 --> 00:02:11,600 Speaker 1: her favorite show while you wash her hair. If she 34 00:02:11,680 --> 00:02:14,000 Speaker 1: knows that hair washing night means she gets to watch 35 00:02:14,040 --> 00:02:16,800 Speaker 1: Pepper Pig on your iPad, she may be leading you 36 00:02:17,120 --> 00:02:21,360 Speaker 1: to the bathtub. A spoonful of sugar not only makes 37 00:02:21,400 --> 00:02:24,840 Speaker 1: the medicine go down, as Mary Poppins sings, it may 38 00:02:24,919 --> 00:02:27,840 Speaker 1: actually make you want to have the medicine so that 39 00:02:27,960 --> 00:02:30,720 Speaker 1: you can get the sugar that comes with it. Is 40 00:02:30,760 --> 00:02:37,200 Speaker 1: that bribery, well, sure, but sometimes a little bribery is what. 41 00:02:37,280 --> 00:02:41,480 Speaker 1: It takes no reason not to make use of all 42 00:02:41,520 --> 00:02:46,480 Speaker 1: the tools at our disposal. In the meantime, this is Laura. 43 00:02:47,200 --> 00:02:50,360 Speaker 1: Thanks for listening, and here's to making the most of 44 00:02:50,400 --> 00:03:00,040 Speaker 1: our time. Hey, everybody, I'd love to hear from you. 45 00:03:00,040 --> 00:03:02,880 Speaker 1: You can send me your tips, your questions, or anything else. 46 00:03:03,639 --> 00:03:07,239 Speaker 1: Just connect with me on Twitter, Facebook and Instagram at 47 00:03:07,240 --> 00:03:12,119 Speaker 1: Before Breakfast pod. That's b E the number four, then 48 00:03:12,160 --> 00:03:15,600 Speaker 1: Breakfast p o D. You can also shoot me an 49 00:03:15,600 --> 00:03:19,399 Speaker 1: email at Before Breakfast podcast at i heeart media dot 50 00:03:19,400 --> 00:03:22,360 Speaker 1: com that Before Breakfast is spelled out with all the letters. 51 00:03:22,960 --> 00:03:25,040 Speaker 1: Thanks so much, I look forward to staying in touch. 52 00:03:30,880 --> 00:03:33,959 Speaker 1: Before Breakfast is a production of I Heart Radio. For 53 00:03:34,080 --> 00:03:37,119 Speaker 1: more podcasts from I heart Radio, visit the i heart 54 00:03:37,200 --> 00:03:40,560 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 55 00:03:40,560 --> 00:03:41,280 Speaker 1: favorite shows.