Bundle it with a guilty pleasure

Today's action · 5 min

Choose one treat you love, like a podcast, audiobook or playlist, and decide it is only for while you do your habit. Set it up now.

Why it works

Milkman, Minson and Volpp called this temptation bundling. People who could only listen to gripping audiobooks at the gym initially visited 51% more often than a control group, although the effect faded over time. It is a good starter boost, not a forever fix.

Source: Holding the Hunger Games Hostage at the Gym: An Evaluation of Temptation Bundling (Milkman, Minson & Volpp, 2014)