Being a podcast junkie, I absorb a LOT of information through my ears. Some for education, some for business, most for entertainment.

An idea from a recent one, however, jumped out of my airpods and right into my brain as something I knew I HAD to tell you about.

It’s the idea of temptation bundling. Maybe you’ve heard of it?

If so, you’re a smarty!

If not though, then you’re just like me – I hadn’t heard of the concept until the podcast.

And while I’d love to tell you who it was and what podcast it was on, I can’t remember either (facepalm, I know).

But I DO remember the idea though – probably why I can’t remember who or what podcast, I was busy storing away the idea for later and didn’t save any room for those minor details.

Temptation Bundling

You know by now I love talking all things habits, they’re my jam. I love them because if we establish healthy habits throughout our lives, we essentially automate healthy – meaning we don’t have to think about it anymore, it just happens!

(Basically habits equal magic in my mind.)

Temptation bundling is essentially a form of habit stacking.

Remember, habit stacking is the idea of using one habit you already do as a reminder/prompt to do another habit you’d like to do.

For example, you might do squats while brushing your teeth; or maybe you do a couple push ups after each time you use the restroom; or perhaps you take your vitamins while your morning coffee brews.

Those are all examples of habit stacks, using one habit to help establish another.

Temptation bundling gets its name because it’s taking a habit that you may think of as a temptation-type habit – think, scrolling Instagram, watching Netflix, or listening to Crime Junkies (a podcast) – and stacking it with a habit that may not be as tempting, but you know is good for you and you want to establish it.

Examples of temptation bundling might be:

• Only watching Netflix while you’re on your Peloton
• Listening to your favorite true crime podcasts while you’re out walking/jogging
• Scrolling IG only while you’re waiting for your healthy(ier) food to cook

Use Temptation to Get Healthy

With temptation bundling in mind, you can ‘trick’ yourself into doing something that’s good for you (walking during your lunch break) by rewarding yourself with a temptation as you’re doing it.

Keep in mind, it only works if those are truly the only times you allow yourself those temptations.

And, with all things in my coaching, it’s not all or nothing.

It doesn’t have to be all of Netflix. Maybe you’re bingeing a show instead of getting your workouts in (and being productive on weekends). Make a deal with yourself that you can only watch that show if you’re also doing some type of workout.

This frees you up to still enjoy some netflix and chill with your husband, but you won’t be tempted to spend all weekend bingeing on your show because it would mean you’ll also be riding/biking/walking all weekend.

You’ll get your show (and your exercise) in doses that allow you to still be productive in other areas of your life, but still get a win-win during your temptation bundle.

It’s Not Just For Exercise

You know I’m all about getting and staying healthy… but temptation bundling isn’t limited to just your health!

You can use it for a whole bunch of things that you don’t want to do, but either ‘should’ do or know that it’d be good for you if you did.

Things like going to the grocery store, doing laundry or other house chores, cleaning up your inbox, etc.

“Bribe” yourself with your temptations to do those things you’re not as jazzed up about. While you’re getting a blow out, delete emails and unsubscribe for Pete’s sake! Put those ear buds in for true crime podcasts while you’re vacuuming, folding and scrubbing away. Or grab your favorite fall drink from Starbucks and enjoy it while you’re stocking up on fruits and veggies.

Now that you’ve got the idea, go get started bundling!!