Speaker 1: Welcome to Before Breakfast, a production of I Heart Radio.
Speaker 1: Good Morning, This is Laura. Welcome to the Before Breakfast podcast.
Speaker 1: Today's tip is to increase your chances of doing good
Speaker 1: for you behaviors by pairing something you want to do
Speaker 1: was something you want yourself to do. For example, have
Speaker 1: a latte at your favorite coffee shop only while you
Speaker 1: do your weekly planning session. The promise of the latte
Speaker 1: will make it a lot easier to get yourself to
Speaker 1: do that calendar review that you know needs to happen.
Speaker 1: Today's tip comes from behavioral scientist Katie Miltman, who coined
Speaker 1: the term temptation bundling to describe this practice. You motivate
Speaker 1: a productive behavior by linking it to a guilty pleasure
Speaker 1: something you want to do anyway. Her research showed that
Speaker 1: bundling listening to an audiobook with exercising helped people exercise more.
Speaker 1: Going to the gym becomes more desirable when it comes
Speaker 1: with the chance to hear what happens in the next
Speaker 1: chapter of The Hunger Games or the Da Vinci Code.
Speaker 1: I love this idea. Instead of treating what we want
Speaker 1: to do as the reward after we've done what we
Speaker 1: need to do. We can link the want to do
Speaker 1: and need to do and experience them both at the
Speaker 1: same time. That way, the need to do becomes a
Speaker 1: lot more attractive. There are a lot of potential applications
Speaker 1: of this temptation bundling. For example, you could bundle seeing
Speaker 1: a friend with working out. You and your spouse could
Speaker 1: incentivize yard work by turning it into an adult's only
Speaker 1: kids are inside watching a movie date time. You could
Speaker 1: pair watching your favorite fluffy TV show with washing and
Speaker 1: cutting up vegetables for the week listen to your favorite
Speaker 1: podcasts while organizing your attic. You can use temptation bundling
Speaker 1: with your kids too. For example, if you have a
Speaker 1: child who hates having her hair washed, you could play
Speaker 1: her favorite show while you wash her hair. If she
Speaker 1: knows that hair washing night means she gets to watch
Speaker 1: Pepper Pig on your iPad, she may be leading you
Speaker 1: to the bathtub. A spoonful of sugar not only makes
Speaker 1: the medicine go down, as Mary Poppins sings, it may
Speaker 1: actually make you want to have the medicine so that
Speaker 1: you can get the sugar that comes with it. Is
Speaker 1: that bribery, well, sure, but sometimes a little bribery is what.
Speaker 1: It takes no reason not to make use of all
Speaker 1: the tools at our disposal. In the meantime, this is Laura.
Speaker 1: Thanks for listening, and here's to making the most of
Speaker 1: our time. Hey, everybody, I'd love to hear from you.
Speaker 1: You can send me your tips, your questions, or anything else.
Speaker 1: Just connect with me on Twitter, Facebook and Instagram at
Speaker 1: Before Breakfast pod. That's b E the number four, then
Speaker 1: Breakfast p o D. You can also shoot me an
Speaker 1: email at Before Breakfast podcast at i heeart media dot
Speaker 1: com that Before Breakfast is spelled out with all the letters.
Speaker 1: Thanks so much, I look forward to staying in touch.
Speaker 1: Before Breakfast is a production of I Heart Radio. For
Speaker 1: more podcasts from I heart Radio, visit the i heart
Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your
Speaker 1: favorite shows.