Make Habits Irresistible

Hi Reader,

💡 Today's Niblit: Pair an action you want to do with an action you need to do. This is the essence of temptation bundling, a powerful strategy from James Clear's "Atomic Habits" that makes good habits more attractive.

🔑 Key Insight: Imagine you're a kid again, and your mom tells you that you can only watch TV after you've finished your vegetables. Suddenly, those broccoli florets don't seem so bad, right? That's temptation bundling in its most basic form.

Now, let's adult-ify this concept. What if you only allowed yourself to binge-watch your favorite show while folding laundry? Or only listened to your favorite podcast while working out? You're essentially turning your guilty pleasures into productive fuel.

This isn't about tricking yourself. It's about strategically linking instant gratification with long-term benefits. You're creating a "habit sandwich" where the thing you want to do is the delicious filling that makes the healthy "bread" of good habits more palatable.

The beauty of temptation bundling is that it harnesses the power of immediate rewards. Our brains are wired to prioritize short-term payoffs, so by bundling immediate pleasures with beneficial habits, we're working with our psychology, not against it.

🦉 Nibble of Wisdom: Temptation bundling is not just about making good habits more attractive; it's about making the time you already spend on indulgences more productive.

🛠️ Practical Tip: Create a "temptation bundle" by linking a habit you need to build with something you already enjoy. The key is to only allow yourself to indulge in the temptation while performing the necessary habit.

🚀 Quick Action: Make two lists: one of habits you want to build, and another of guilty pleasures or small indulgences you enjoy. Now, try to match items from each list to create temptation bundles. Commit to trying one bundle this week.

🔍 Further Exploration:

• Research the "Premack principle" in behavioral psychology, which is the scientific basis for temptation bundling.
• Explore how companies use bundling in marketing and how you can apply similar principles to your habits.
• Look into the concept of "reward substitution" and how it relates to habit formation.

🎬 Wrapup: Remember, you're not denying yourself pleasures; you're strategically deploying them to build a better you. By bundling temptations with good habits, you're not just making habits more attractive—you're designing a lifestyle where doing the right thing feels good in the moment and pays off in the long run.

🔗 Links:

• Check out Atomic Habits by James Clear on Amazon
• ​Atomic Habits on Kindle​
• ​Atomic Habits Audiobook​
• ​Atomic Habits Wall Poster for Office

Bundling my way to better habits,

Tom “making the right thing irresistible” Bernthal

Thank you! Thank you for joining the Niblits community. If you have questions, suggestions or want to chat, hit reply. ​Share Niblits with friends. If you'd like to get access to more books and ideas, tap here to see how you can help me grow Niblits faster!

Update your Niblits newsletter options | Unsubscribe
​113 Cherry St #92768, Seattle, WA 98104-2205