Create a temptation bundle that is compatible, conditional, and bounded.
The move: make the reward conditional, compatible, and bounded. A clean bundle has three tests. Conditional: you only get the temptation when doing the target behavior. Compatible: the temptation does not steal the attention the task needs. Bounded: the timer decides when the bundle starts and stops. This is why a podcast can pair with filing receipts, but not with writing a careful legal memo. A great coffee can pair with drafting, but coffee before drafting may simply reward delay. Add an implementation intention so the rule fires automatically: If I start [task] at [cue], then I can use [temptation]…
Sign up free — one personalized lesson every day, matched to your role and goals.
Already have an account? Sign in