Bundling the temptations could be key to achieving your goals for 2023 — here’s what you need to know

it’s a new years rite of passage. The ball dropped, the clock struck midnight, and we set off Our last drink until February 1. With the best of intentions, we mix green juicesjoin new gyms, and get our copies of James Clear’s bestsellers: Atomic habits. And while everyone who considers themselves “that girl” on TikTok does the same, I’ve learned not to be so quick to judge. Upon finishing the book, I realized: It was actually worth the hype. Although the book has introduced many psychological-behavioral terms into the popular lexicon, there is one that stood out to me as an absolute game-changer: compilation of temptations.

There’s a lot of fun in life, but the less exciting fact about adulthood is that it comes with it a whole laundry list of yawn-inducing obligations (including doing laundry). Taxes, loading the dishwasher, clipping your cat’s nails—I could go on and on to name many more No I want to do. And of course there are tasks that help us We move towards our goals It can be difficult to find the motivation to do so. work with itwrite a business plan … you know them.

But what if I told you there was a way to make these monotonous, sometimes mundane tasks a little bit (ex: Many) easier to find motivation to complete? This is where temptations come in.

Featured image by Michelle Nash.

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Why willpower is not the answer

First, to understand temptation bundling and why it’s so effective, we have to look at exactly why many of the myths we come up with about behavior change are: legends.

Have you ever wondered why some people are more motivated than others? Or maybe someone told you that with a little more willpower, you can make your dreams come true? While we may believe that motivation is an innate quality or that willpower is something we have access to at all times, these beliefs often prevent people from consistently practicing healthy habits or achieving their goals. Instead, Claire suggests what he calls the Second Law of Behavior Change: Do it attractive. He describes it as follows:

“We need to make our habits attractive because it is the expectation of a rewarding experience that motivates us to act in the first place.”

And that, he says, “is where a strategy known as temptation bundling comes into play.”

photo by Riley Reid

What is compilation of temptations?

To illustrate the concept, Clear introduces us to Ronan Byrne, an electrical engineering student in Dublin. Like many of us, Byrne enjoyed watching Netflix — but he also wanted to exercise more. So, he connected his exercise bike to his computer and TV, making it so he could only watch Netflix when he was pedaling at a certain speed. The obvious conclusion: “It was […] Using grouping temptations to make his exercise habit more attractive.”

Simply put, accumulating temptations is allowing ourselves to do something that we are like To do only when doing something You do not like to do. The upshot is that by pairing these behaviors together, we may begin to look forward to doing the unwanted habit or task. By rewarding ourselves with this “cute” habit, we feel more motivated to do what we do must be done Whereas, in the past, this drive did not exist.

(Note: While many of us who know about temptation compilation may have come across the term at first Atomic habitsterm was introduced in 2014 by Catherine MilkmanJames G. Dinan Professor at the Wharton School, University of Pennsylvania.)

Compilation of Camille Styles vision board Allure
Michelle Nash’s photo

How to use package inducements to reach your goals

Obviously, accumulating temptations can be an effective strategy to use when you need to create motivation to complete a specific task or chore. Personally, I practice collecting lures by only listening to podcasts when I go hiking. I also have an audio book that I’ve been dying to listen to (this—download it right away!). To carry out compilation of temptations, I can only listen to it when doing housework or watching my favorite TV shows.

The good news is that we can implement this concept and habit-formation strategy for almost anything. Of course, the effect of pooling temptations can bring significant short-term and long-term benefits. But basically, we are teaching ourselves to build a Solid habit formation For these things that may have been difficult someday.

Some examples include:

  • Just getting a pedicure while reading the novel you need to finish book club.
  • You only watch an episode of your favorite show when you work out on the treadmill.
  • Only scroll through Facebook when you’re at the gym.
  • Play video games only after writing your daily gratitude list.

With this formula, you only need to switch out the behaviors that you want to turn into habits. Think about your goals and the behaviors that may actually feel like rewards.

Woman working on laptop in bedroom
photo by Bellathe Photography

Bonus: How to combine temptation accumulation and habit buildup

Have you heard about stacking habits? It’s a common term used to describe the process of pairing a habit you already have with a new behavior that you want to incorporate into your life. James Clear encourages you to take your commitment to positive behavior change a step further, by suggesting that you combine temptation accumulation with a habit-building strategy.

sets the formula Atomic habits:

1. After [CURRENT HABIT]I will [HABIT I NEED]. -> Habit stacking

2. After [HABIT I NEED]I will [HABIT I WANT]. -> Compilation of temptations

For more information on stacking habits and ideas that will help you reach your goals in 2023, read on Camille’s post about rethinking your New Year’s resolution to achieve success.

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