January 23, 2023

Temptation Bundling – Linking what you WANT to do with what you NEED to do

Temptation bundling refers to the idea of linking an action you want to do with an action that you need to do, or must do. This is a way to create an intrinsic motivation and enable cues to trigger a habit.

Temptation bundling is similar to Habit Stacking (Atomic Habits) and can be combined to build a new habit.

  1. After [CURRENT HABIT], I will [HABIT I NEED]
  2. After [HABIT I NEED], I will [HABIT I WANT]

For instance, I have setup a walking pad near the TV in the living room. Sometimes, when I watch a YouTube video (want to do), I walk on the pad (need to do) for the duration of the video.

Temptation bundling is one way to apply a psychology theory known as Premack's Principle "More probable behaviours will reinforce less probable behaviours".

You’re more likely to find a behaviour attractive if you get to do one of your favourite things at the same time. – James Clear, Atomic Habits


  • Atomic Habits (James Clear), Chapter 8: How to Make a Habit Irresistible