What if you could make the thing you're avoiding actually feel enjoyable?

That's the premise behind Temptation Bundling, a technique developed by behavioral economist Katy Milkman at Wharton.

The concept is simple: pair something you NEED to do with something you WANT to do. Only allow yourself the "want" when you're doing the "need."

Here's how it works in practice:

NEED: Exercise

WANT: Listen to your favorite podcast

BUNDLE: "I only listen to my podcast while working out."

NEED: Deep work / focused tasks

WANT: Your favorite coffee shop latte

BUNDLE: "I only buy the latte on days I complete a 90-minute focused work block."

NEED: Evening planning/reflection

WANT: Watch your favorite show

BUNDLE: "I only watch the show after I've done my 10-minute evening review."

Why it works: Your brain is already wired to seek pleasure and avoid pain. Temptation Bundling doesn't fight that wiring — it uses it. The enjoyable activity becomes the reward, and your brain starts WANTING to do the hard thing because it's paired with the fun thing.

Milkman's research showed that people who used this technique were 29-51% more likely to exercise compared to a control group.

Copy-paste this template:

"I will only [WANT: enjoyable activity] while/after I [NEED: productive activity]."

Write three bundles right now. Start using one today.

Kevin | TodayIsTheDay