Temptation Bundling Quotes

The habit stacking + temptation bundling formula is: After [CURRENT HABIT], I will [HABIT I NEED]. After [HABIT I NEED], I will [HABIT I WANT].

The hell to be endured hereafter, of which theology tells, is no worse than the hell we make for ourselves in this world by habitually fashioning our characters in the wrong way. Could the young but realize how soon they will become mere walking bundles of habits, they would give more heed to their conduct while in the plastic state. We are spinning our fates, good or evil, and never to be undone. Every smallest stroke of virtue or of vice leaves its never so little scar. The drunken Rip Van Winkle, in Jefferson’s play, excuses himself for every fresh dereliction by saying, “I won’t count this time!” Well! He may not count it, and a kind Heaven may not count it; but it is being counted none the less. Down among his nerve-cells and fibers the molecules are counting it, registering and storing it up to be used against him when the next temptation comes. Nothing we ever do is, in strict scientific literalness, wiped out. Of course this has its good side as well as its bad one. As we become permanent drunkards by so many separate drinks, so we become saints in the moral, and authorities and experts in the practical and scientific spheres, by so many separate acts and hours of work. Let no youth have any anxiety about the upshot of his education, whatever the line of it may be. If he keeps faithfully busy each hour of the working-day, he may safely leave the final result to itself. He can with perfect certainty count on waking up some fine morning, to find himself one of the competent ones of his generation, in whatever pursuit he may have singled out.

Temptation bundling is one way to make your habits more attractive. The strategy is to pair an action you want to do with an action you need to do.

I gave up smoking five years ago,’ Brandon confided. ‘Now it’s only the caffeine that holds me together.

She’s great.

Self-discipline isn’t built overnight. If you want to become mentally tougher and more in control over your temptations, play the long game and prioritize sustainability over quick results.

Habits are a dopamine-driven feedback loop. When dopamine rises, so does our motivation to act. It is the anticipation of a reward—not the fulfillment of it—that gets us to take action. The greater the anticipation, the greater the dopamine spike. Temptation bundling is one way to make your habits more attractive. The strategy is to pair an action you want to do with an action you need to do.

The moral of this research to me is that temptation bundling certainly works best if you can actually restrict an indulgence to whenever you’re doing a task that requires an extra boost of motivation (such as making it possible to listen to audiobooks only at the gym, and not in your car or on the bus). But merely suggesting that people try temptation bundling is enough to produce benefits that last.

I’ve never liked eating sweets, so waving a box of chocolates in front of me won’t get my attention. For some people, chocolate is a severe temptation. But put me in a well-stocked bookstore and I’ll have to restrain myself from buying all those wonderful reference books!

Temptation bundling entails allowing yourself to engage in a guilty pleasure (such as binge-watching TV) only when pursuing a virtuous or valuable activity that you tend to dread (such as exercise). Temptation bundling solves two problems at once. It can help reduce overindulgence in temptations and increase time spent on activities that serve your long-term goals. Gamification is another way to make goal pursuit instantly gratifying. It involves making something that isn’t a game feel more engaging and less monotonous by adding gamelike features such as symbolic rewards, a sense of competition, and leaderboards. Gamification works when players “buy in” to the game. It can backfire if players feel the game is being imposed on them.

HOW TO CREATE A GOOD HABIT The 1st Law: Make It Obvious 1.1: Fill out the Habits Scorecard. Write down your current habits to become aware of them. 1.2: Use implementation intentions: “I will [BEHAVIOR] at [TIME] in [LOCATION].” 1.3: Use habit stacking: “After I [CURRENT HABIT], I will [NEW HABIT].” 1.4: Design your environment. Make the cues of good habits obvious and visible. The 2nd Law:Make It Attractive 2.1: Use temptation bundling. Pair an action you want to do with an action you need to do. 2.2: Join a culture where your desired behavior is the normal behavior. 2.3: Create a motivation ritual. Do something you enjoy immediately before a difficult habit. The 3rd Law: Make It Easy 3.1: Reduce friction. Decrease the number of steps between you and your good habits. 3.2: Prime the environment. Prepare your environment to make future actions easier. 3.3: Master the decisive moment. Optimize the small choices that deliver outsized impact. 3.4: Use the Two-Minute Rule. Downscale your habits until they can be done in two minutes or less. 3.5: Automate your habits. Invest in technology and onetime purchases that lock in future behavior. The 4th Law: Make It Satisfying 4.1: Use reinforcement. Give yourself an immediate reward when you complete your habit. 4.2: Make “doing nothing” enjoyable. When avoiding a bad habit, design a way to see the benefits. 4.3: Use a habit tracker. Keep track of your habit streak and “don’t break the chain.” 4.4: Never miss twice. When you forget to do a habit, make sure you get back on track immediately. HOW TO BREAK A BAD HABIT Inversion of the 1st Law: Make It Invisible 1.5: Reduce exposure. Remove the cues of your bad habits from your environment. Inversion of the 2nd Law: Make It Unattractive 2.4: Reframe your mind-set. Highlight the benefits of avoiding your bad habits. Inversion of the 3rd Law: Make It Difficult 3.6: Increase friction. Increase the number of steps between you and your bad habits. 3.7: Use a commitment device. Restrict your future choices to the ones that benefit you. Inversion of the 4th Law: Make It Unsatisfying 4.5: Get an accountability partner. Ask someone to watch your behavior. 4.6: Create a habit contract. Make the costs of your bad habits public and painful.

They'd followed him up and had seen him open the door of a room not far from the head of the stairs. He hadn't so much as glanced their way but had gone in and shut the door. She'd walked on with Martha, past that door, down the corridor and around a corner to their chamber. Drawing in a tight-faintly excited-breath, she set out, quietly creeping back to the corner, her evening slippers allowing her to tiptoe along with barely a sound. Nearing the corner, she paused and glanced back along the corridor. Still empty. Reassured, she started to turn, intending to peek around the corner- A hard body swung around the corner and plowed into her. She stumbled back. Hard hands grabbed her, holding her upright. Her heart leapt to her throat. She looked up,saw only darkness. She opened her mouth- A palm slapped over her lips. A steely arm locked around her-locked her against a large, adamantine male body; she couldn't even squirm. Her senses scrambled. Strength, male heat, muscled hardness engulfed her. Then a virulent curse singed her ears. And she realized who'd captured her. Panic and sheer fright had tensed her every muscle; relief washed both away and she felt limp. The temptation to sag in his arms, to sink gratefully against him, was so nearly overwhelming that it shocked her into tensing again. He lowered his head so he could look into her face. Through clenched teeth, he hissed, "What the hell are you doing?" His tone very effectively dragged her wits to the fore. He hadn't removed his hand from her lips. She nipped it. With a muted oath, he pulled the hand away. She moistened her lips and angrily whispered back, "Coming to see you, of course. What are you doing here?" "Coming to fetch you-of course." "You ridiculous man." Her hands had come to rest on his chest. She snatched them back, waved them. "I'm hardly likely to come to grief over the space of a few yards!" Even to her ears they sounded like squabbling children. He didn't reply. Through the dark, he looked at her. She couldn't see his eyes, but his gaze was so intent, so intense that she could feel... her heart started thudding, beating heavier, deeper. Her senses expanded, alert in a wholly unfamiliar way. he looked at her...looked at her. Primitive instinct riffled the delicate hairs at her nape. Abruptly he raised his head, straightened, stepped back. "Come on." Grabbing her elbow, he bundled her unceremoniously around the corner and on up the corridor before him. Her temper-always close to the surface when he was near-started to simmer. If they hadn't needed to be quiet, she would have told him what she thought of such cavalier treatment. Breckenridge halted her outside the door to his bedchamber; he would have preferred any other meeting place, but there was no safer place, and regardless of all and everything else, he needed to keep her safe. Reaching around her, he raised the latch and set the door swinging. "In here." He'd left the lamp burning low. As he followed her in, then reached back and shut the door, he took in what she was wearing. He bit back another curse. She glanced around, but there was nowhere to sit but on the bed. Quickly he strode past her, stripped off the coverlet, then autocratically pointed at the sheet. "Sit there." With a narrow-eyed glare, she did, with the haughty grace of a reigning monarch. Immediately she'd sat, he flicked out the coverlet and swathed her in it. She cast him a faintly puzzled glance but obligingly held the enveloping drape close about her. He said nothing; if she wanted to think he was concerned about her catching a chill, so be it. At least the coverlet was long enough to screen her distracting angles and calves. Which really was ridiculous. Considering how many naked women he'd seen in his life, why the sight of her stockinged ankles and calves should so affect him was beyond his ability to explain.

Temptation bundling is one way to apply a psychology theory known as Premack’s Principle. Named after the work of professor David Premack, the principle states that “more probable behaviors will reinforce less probable behaviors.” In other words, even if you don’t really want to process overdue work emails, you’ll become conditioned to do it if it means you get to do something you really want to do along the way.

HOW TO CREATE A GOOD HABIT The 1st Law: Make It Obvious 1.1: Fill out the Habits Scorecard. Write down your current habits to become aware of them. 1.2: Use implementation intentions: “I will [BEHAVIOR] at [TIME] in [LOCATION].” 1.3: Use habit stacking: “After I [CURRENT HABIT], I will [NEW HABIT].” 1.4: Design your environment. Make the cues of good habits obvious and visible. The 2nd Law: Make It Attractive 2.1: Use temptation bundling. Pair an action you want to do with an action you need to do. 2.2: Join a culture where your desired behavior is the normal behavior. 2.3: Create a motivation ritual. Do something you enjoy immediately before a difficult habit. The 3rd Law: Make It Easy The 4th Law: Make It Satisfying HOW TO BREAK A BAD HABIT Inversion of the 1st Law: Make It Invisible 1.5: Reduce exposure. Remove the cues of your bad habits from your environment. Inversion of the 2nd Law: Make It Unattractive 2.4: Reframe your mind-set. Highlight the benefits of avoiding your bad habits.

Let's recognize that wolves which are often hungry for chickens, will probably eat the chickens if allowed to carry the keys to the hen's house. For similar reasons the senile and the clumsy should probably not be allowed to walk freely around sensitive equipment. The protector of dangerous means such as nuclear weapons or other powerful decisions which may affect thousands, millions or billions of lives through a simple order or press of a button ought therefor be screened regularly, very thouroughly through a strict protocol regarding mental, physical, social and spiritual health/status. On top of this we are not fully aware of all the currently unknown dangers such as external manipulation of our own biology [as already witnessed in small scale with certain parasitic venoms in insects], the universe is colossal and there is almost certainly a few exotic, unseen and unexpected threats. Likewise, human psychology can in some ways be easy to predict, opportunity to soften otherwise perpetuated tragedies caused by the mismatch between individuals with certain characteristics and certain responsibilities. Let's also recognize that even if each of us were shipped with previously necessary primal flaws [which coincidentaly, may be highlighted as sins] also includes a very real ability to manipulate our biology and circumstances through various forms of voluntary discipline or exposure. Furthermore, while it is more comfortable to rely on our strengths perhaps we should also make an effort to explore our weakneses. Let's not forget that babies are all bundles of confusions, struggling to find their ways [and if someone has lost their love for babies they should be executed on the spot, or somewhere nearby]

great way to make a good habit irresistible is to create what is called a dopamine feedback loop. This happens when you are in the response stage of habit formation, and you feel the anticipation of the expected reward. In fact, the anticipation of the reward is more powerful than the reward itself, which completes the loop. In order to make sure a habit sticks, the craving must be attractive. Another method is called temptation bundling. This technique works by pairing a task you want to do (playing a video game) with one you need to do (cleaning your house). "If I clean for two hours, I can play my games afterward." To make this even more effective, pair it with habit stacking: "Every Wednesday after work, I will clean the house for two hours, then I can play my games.” Key Points

Subnormal stimuli like high-calorie foods are heightened versions of the stimuli that were programmed into our brains long before we had regular access to those foods. 2.​A dopamine feedback loop occurs when a reward is achieved, triggering the craving. After the first cycle, we release more dopamine from anticipation than from the reward itself, reinforcing the behavior. 3.​Temptation bundling means pairing a necessary activity with a likable one. For example,  listening to your favorite podcast ONLY while cleaning makes the cleaning seem much more appealing. Questions to Guide the Reader 1.​If you want to start a running regimen, how can you use temptation bundling to make a habit easier to repeat? 2.​Do we lose our cravings after achieving the goal and receiving the reward?

The habit stacking + temptation bundling formula is: After I [CURRENT HABIT], I will [HABIT I NEED]. After [HABIT I NEED], I will [HABIT I WANT]. If you want to read the news, but you need to express more gratitude: After I get my morning coffee, I will say one thing I’m grateful for that happened yesterday (need). After I say one thing I’m grateful for, I will read the news (want).

Luke made fast work of his first drink and was nursing his second, through many jokes and soft, respectful laughter, when Mike came into the great room holding a very small bundle wrapped in a pink receiving blanket. Mike went to the women first—Paige and Vanni. While they were murmuring, smiling, beaming, the men moved in a crowd out of the kitchen to have a look at what Mike had for himself. The look on Mike’s face was a combination of exhaustion and exhilaration—just what would happen to a guy who’d just helped and worried his way through labor with his wife while she produced this, his first child. His smile was huge; his eyes were bright inside and weary on the outside. And that’s when

Luke made fast work of his first drink and was nursing his second, through many jokes and soft, respectful laughter, when Mike came into the great room holding a very small bundle wrapped in a pink receiving blanket. Mike went to the women first—Paige and Vanni. While they were murmuring, smiling, beaming, the men moved in a crowd out of the kitchen to have a look at what Mike had for himself. The look on Mike’s face was a combination of exhaustion and exhilaration—just what would happen to a guy who’d just helped and worried his way through labor with his wife while she produced this, his first child. His smile was huge; his eyes were bright inside and weary on the outside. And

Temptation Bundling One approach to fighting wayward urges involves “temptation bundling,” in which subjects couple a “want” activity with a “should.” In one experiment, Milkman divided participants into three groups. The full group was allowed to listen to audio novels of their choice only at the gym; after their workouts, the novels were locked away. The intermediate group was allowed to keep the audio novels but was encouraged to listen only at the gym. The third, unrestricted group was not limited in any way and could listen to novels whenever they chose. At the start of a nine-week intervention, the full group visited the gym 51 percent more often than the unrestricted group. The intermediates visited the gym 29 percent more than the unrestricteds. Meaning: pairing a “want” activity (listening to a juicy audiobook) with a “should” one (going to the gym) was a strong incentive to exercise. The method was so valuable that when the experiment was done, 61 percent of the participants opted to pay the gym to restrict access to their audiobooks. The effect fades over several months, though, so people have to switch the “want” activity to stay engaged. Even so, these results open up multitudes of possibilities. If we pair an unappealing chore with something we like to do, we increase the odds that we’ll perform the challenging task. For example, you could buy yourself an item of clothing every week you lose some weight. This will force you to assess your body and give you a reward for being disciplined. This is temptation bundling, but it’s also giving yourself a break from a constant stream of “should” activities. It recharges your brain and makes you stronger for the next time a little self-control is required (see below, “Don’t Overdo It”). Another method of improving self-control is the use of precommitment devices, which allow you to lock in good behavior tomorrow based on your good intentions today. An example of this is a website called stickK.com that helps people create commitment contracts. On the site you create a contract with yourself in which you set a goal—for example, losing ten pounds by a specified date. You deposit money into an account and then you select a trainer or coach to referee and confirm whether or not you achieved your goal. If you don’t hit your target, you lose that money. The process ensures that once tomorrow becomes today, you’ll feel a strong pinch if you break the contract. For example, you can commit to giving $500 to charity if you don’t achieve your goal by the specified date. Or choose an anticharity, meaning if you fail you must give money to an organization you don’t want to help, such as the opposing political party, which is an extra incentive not to fail. Using precommitment devices is a way of forcing your future self to do what your present self thinks it should.

Chapter Summary The 2nd Law of Behavior Change is make it attractive. The more attractive an opportunity is, the more likely it is to become habit-forming. Habits are a dopamine-driven feedback loop. When dopamine rises, so does our motivation to act. It is the anticipation of a reward—not the fulfillment of it—that gets us to take action. The greater the anticipation, the greater the dopamine spike. Temptation bundling is one way to make your habits more attractive. The strategy is to pair an action you want to do with an action you need to do.

HOW TO CREATE A GOOD HABIT The 1st Law: Make It Obvious 1.1: Fill out the Habits Scorecard. Write down your current habits to become aware of them. 1.2: Use implementation intentions: “I will [BEHAVIOR] at [TIME] in [LOCATION].” 1.3: Use habit stacking: “After I [CURRENT HABIT], I will [NEW HABIT].” 1.4: Design your environment. Make the cues of good habits obvious and visible. The 2nd Law: Make It Attractive 2.1: Use temptation bundling. Pair an action you want to do with an action you need to do. 2.2: Join a culture where your desired behavior is the normal behavior. 2.3: Create a motivation ritual. Do something you enjoy immediately before a difficult habit. The 3rd Law: Make It Easy 3.1: Reduce friction. Decrease the number of steps between you and your good habits. 3.2: Prime the environment. Prepare your environment to make future actions easier. 3.3: Master the decisive moment. Optimize the small choices that deliver outsized impact. 3.4: Use the Two-Minute Rule. Downscale your habits until they can be done in two minutes or less. 3.5: Automate your habits. Invest in technology and onetime purchases that lock in future behavior. The 4th Law: Make It Satisfying HOW TO BREAK A BAD HABIT Inversion of the 1st Law: Make It Invisible 1.5: Reduce exposure. Remove the cues of your bad habits from your environment. Inversion of the 2nd Law: Make It Unattractive 2.4: Reframe your mind-set. Highlight the benefits of avoiding your bad habits. Inversion of the 3rd Law: Make It Difficult 3.6: Increase friction. Increase the number of steps between you and your bad habits. 3.7: Use a commitment device. Restrict your future choices to the ones that benefit you. Inversion of the 4th Law: Make It Unsatisfying

The 2nd Law of Behavior Change is make it attractive. The more attractive an opportunity is, the more likely it is to become habit-forming. Habits are a dopamine-driven feedback loop. When dopamine rises, so does our motivation to act. It is the anticipation of a reward—not the fulfillment of it—that gets us to take action. The greater the anticipation, the greater the dopamine spike. Temptation bundling is one way to make your habits more attractive. The strategy is to pair an action you want to do with an action you need to do.

Temptation bundling is one way to apply a psychology theory known as Premack’s Principle. Named after the work of professor David Premack, the principle states that “more probable behaviors will reinforce less probable behaviors.

Happily, when temptation bundling works, tough goals are dreaded no longer and wasted time can be recovered in the bargain. And I’ve learned bundling can be used to solve all kinds of problems ranging from making more home-cooked meals (no wine unless you’re at the stove) to finishing projects (by, say, reserving podcast listening for scrapbooking time).

Ethan and Nancy believe that their study highlights a common mistake companies make with gamification. Gamification is unhelpful and can even be harmful if people feel that their employer is forcing them to participate in “mandatory fun.” And if a game is a dud (and it’s a bit of an art to create a game that isn’t), it doesn’t do anyone any good. It would be like temptation bundling your workout with a boring lecture.

Ronan Byrne, an electrical engineering student in Dublin, Ireland, enjoyed watching Netflix, but he also knew that he should exercise more often than he did. Putting his engineering skills to use, Byrne hacked his stationary bike and connected it to his laptop and television. Then he wrote a computer program that would allow Netflix to run only if he was cycling at a certain speed. If he slowed down for too long, whatever show he was watching would pause until he started pedaling again. He was, in the words of one fan, “eliminating obesity one Netflix binge at a time.” He was also employing temptation bundling to make his exercise habit more attractive. Temptation bundling works by linking an action you want to do with an action you need to do. In Byrne’s case, he bundled watching Netflix (the thing he wanted to do) with riding his stationary bike (the thing he needed to do).

The 2nd Law of Behavior Change is make it attractive. ■ The more attractive an opportunity is, the more likely it is to become habit-forming. ■ Habits are a dopamine-driven feedback loop. When dopamine rises, so does our motivation to act. ■ It is the anticipation of a reward—not the fulfillment of it—that gets us to take action. The greater the anticipation, the greater the dopamine spike. ■ Temptation bundling is one way to make your habits more attractive. The strategy is to pair an action you want to do with an action you need to do.

Everything we've ever assumed, the values and tastes we've acquired, the beliefs and standards we've adopted, the lens through which we've viewed the world ... so much of it manufactured by men, for men, about men. Is it any surprise then, that the global 'forces of dark and furious energy' inside women have burst forth so spectacularly, particularly when the most powerful man in the world doesn't even bother to hide his vile and instinctive contempt for women? Little wonder, too, the temptation for some women to direct their fury at all men, to lump them into one toxic bundle, rather than deconstruct the suffocating models of masculinity that have wrought this damage in the first place; models which, at their deepest level, have disconnected men from their hearts, stripped language of its full range of emotions, and prevented men from expressing their terror, grief or sadness, let alone allowed them to see women in all their humanity.

If a man is willing to turn over control of his life to a drug, whether it’s alcohol, nicotine, or worse, he isn’t fit to be a leader. A leader must be above the temptations of the flesh. He must be better than that.

Temptation bundling works by linking an action you want to do with an action you need to do.

Only fools were honest, only cowards kissed the rod, and failed to meditate revenge on that world of respectability which had wronged them." "Displeased with himself for having allowed his tongue to get the better of his dignity." "With the hypocrisy of selfishness which deceives even itself." "He began to think that this religion which was talked of so largely was not a mere bundle of legends and formula, but must have in it something vital and sustaining. Broken in spirit, and weakened in body, with faith in his own will shaken, he longed for something to lean upon and turned- as all men turn when in such case- to the Unknown." "But the convict's guilty conscience, long suppressed and derided, asserted itself. In this hour when it was alone with Nature and Night. The bitter intellectual power which had so long supported him succumbed beneath imagination- the unconscious religion of the soul." "It is the terrible privilege of insanity to be sleepless." I loathe myself and all around me. I am nerveless, passionless, bowed down with a burden like the burden of Saul. I know well what will restore me to life and ease- restore me, but to cast me back again into a deeper fit of despair. I drink. One glass- my blood is warmed- my heart leaps, my hand no longer shakes. Three glasses, I rise with hope in my soul,- the evil spirit flies from me. I continue- pleasing images flocked to my brain, the fields break into flower, the birds into song, the sea gleams sapphire, the warm heaven laughs. Great God! What man could withstand a temptation like this?" Two human beings felt that they had done with life. Together thus, alone in the very midst and presence of death, the distinctions of the world they were about to leave disappeared. Their vision grew clear. They felt as beings whose bodies had already perished, and as they clasped hands, their freed souls, recognising each the loveliness of the other, rushed trembling together.

The habit stacking + temptation bundling formula is: After [CURRENT HABIT], I will [HABIT I NEED]. After [HABIT I NEED], I will [HABIT I WANT]. If you want to read the news, but you need to express more gratitude: After I get my morning coffee, I will say one thing I’m grateful for that happened yesterday (need). After I say one thing I’m grateful for, I will read the news (want).

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