WEBVTT - Second Cup: A spoonful of sugar helps 

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<v Speaker 1>Welcome to Before Breakfast, a production of I Heart Radio.

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<v Speaker 1>Good Morning, This is Laura. Welcome to the Before Breakfast podcast.

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<v Speaker 1>Today's tip is to increase your chances of doing good

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<v Speaker 1>for you behaviors by pairing something you want to do

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<v Speaker 1>was something you want yourself to do. For example, have

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<v Speaker 1>a latte at your favorite coffee shop only while you

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<v Speaker 1>do your weekly planning session. The promise of the latte

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<v Speaker 1>will make it a lot easier to get yourself to

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<v Speaker 1>do that calendar review that you know needs to happen.

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<v Speaker 1>Today's tip comes from behavioral scientist Katie Miltman, who coined

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<v Speaker 1>the term temptation bundling to describe this practice. You motivate

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<v Speaker 1>a productive behavior by linking it to a guilty pleasure

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<v Speaker 1>something you want to do anyway. Her research showed that

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<v Speaker 1>bundling listening to an audiobook with exercising helped people exercise more.

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<v Speaker 1>Going to the gym becomes more desirable when it comes

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<v Speaker 1>with the chance to hear what happens in the next

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<v Speaker 1>chapter of The Hunger Games or the Da Vinci Code.

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<v Speaker 1>I love this idea. Instead of treating what we want

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<v Speaker 1>to do as the reward after we've done what we

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<v Speaker 1>need to do. We can link the want to do

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<v Speaker 1>and need to do and experience them both at the

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<v Speaker 1>same time. That way, the need to do becomes a

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<v Speaker 1>lot more attractive. There are a lot of potential applications

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<v Speaker 1>of this temptation bundling. For example, you could bundle seeing

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<v Speaker 1>a friend with working out. You and your spouse could

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<v Speaker 1>incentivize yard work by turning it into an adult's only

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<v Speaker 1>kids are inside watching a movie date time. You could

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<v Speaker 1>pair watching your favorite fluffy TV show with washing and

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<v Speaker 1>cutting up vegetables for the week listen to your favorite

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<v Speaker 1>podcasts while organizing your attic. You can use temptation bundling

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<v Speaker 1>with your kids too. For example, if you have a

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<v Speaker 1>child who hates having her hair washed, you could play

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<v Speaker 1>her favorite show while you wash her hair. If she

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<v Speaker 1>knows that hair washing night means she gets to watch

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<v Speaker 1>Pepper Pig on your iPad, she may be leading you

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<v Speaker 1>to the bathtub. A spoonful of sugar not only makes

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<v Speaker 1>the medicine go down, as Mary Poppins sings, it may

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<v Speaker 1>actually make you want to have the medicine so that

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<v Speaker 1>you can get the sugar that comes with it. Is

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<v Speaker 1>that bribery, well, sure, but sometimes a little bribery is what.

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<v Speaker 1>It takes no reason not to make use of all

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<v Speaker 1>the tools at our disposal. In the meantime, this is Laura.

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<v Speaker 1>Thanks for listening, and here's to making the most of

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<v Speaker 1>our time. Hey, everybody, I'd love to hear from you.

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<v Speaker 1>You can send me your tips, your questions, or anything else.

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<v Speaker 1>Just connect with me on Twitter, Facebook and Instagram at

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<v Speaker 1>Before Breakfast pod. That's b E the number four, then

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<v Speaker 1>Breakfast p o D. You can also shoot me an

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<v Speaker 1>email at Before Breakfast podcast at i heeart media dot

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<v Speaker 1>com that Before Breakfast is spelled out with all the letters.

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<v Speaker 1>Thanks so much, I look forward to staying in touch.

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<v Speaker 1>Before Breakfast is a production of I Heart Radio. For

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<v Speaker 1>more podcasts from I heart Radio, visit the i heart

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<v Speaker 1>Radio app, Apple Podcasts, or wherever you listen to your

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<v Speaker 1>favorite shows.