Temptation Bundling: Making Workouts & Healthy Eating Something You Actually Enjoy

Mar 3

We all have it - that constant struggle between what you WANT to do vs. what you feel like you probably SHOULD do for your health goals?? Because usually, it’s not that we don’t WANT to do the healthy thing…we just want to do the fun thing a bit more. So let’s talk about how these things can sometimes work together to kill two birds with one stone.

Temptation bundling is a science-backed strategy that helps you do the things you should do by pairing them with things you want to do.

What is Temptation Bundling?

Temptation bundling means linking an activity you enjoy with a new behavior you want to build into your life.

For example:

Only listen to your favorite podcast while on a walk.
Watch your guilty pleasure TV show while meal prepping.
Hit up your favorite coffee shop for a delicious latte but only on your way home from the gym.

Research suggests that combining enjoyable activities with difficult habits increases motivation and adherence. When you tie pleasure to your health goals, they become easier to maintain.

Let’s look at some of the science…

Psychologists have found that when we combine a “should” behavior with a “want” behavior, the likelihood of following through increases significantly. This is because the dopamine response—the brain’s reward system—gets activated by the enjoyable part of the bundle, making the harder habit feel more rewarding.

How to Start Temptation Bundling

List Activities You Enjoy:
Think of things you love, like podcasts, TV shows, or favorite foods.
Pair Them with Healthy Habits:
Attach these enjoyable activities to workouts, meal prep, or hydration goals.
Make It Non-Negotiable:
Only allow yourself the pleasurable activity when completing the paired habit.
Start Small and Build Up:
The key is consistency. You can always modify and expand the bundle as you go.

Real-Life Example of Temptation Bundling

Let’s say you hate meal prepping but are hooked on the new season of Love Island. Only allow yourself to watch love is blind while you are doing some kind of meal prep. Over time, your brain begins to associate running with enjoyment, making it a habit you look forward to rather than dread. It becomes a way for you to provide a bit of self care by way of watching a fun show AND taking care of your future self by having food prepped and ready for you.