≈ Multichannel Multitasking by Nir Eyal
≈ Mutimodality Mutitasking by Ali Abdaal
Definition
- 在討厭的事物中，附加喜歡的事物
- Linking something you enjoy with pursuing a valuable goal that might be a bit of a drag—can be a powerful way to achieve more without exerting much self-control.
- Pair the thing you SHOULD be doing with something you WANT to do.
- Attach something you LOVE to the thing you HATE—give yourself the reward while you do the hard thing.
Examples
- Watch your favorite Netflix show only while ironing, folding laundry, doing dishes, or tackling other household chores.
- Watch Netflix or listen to a podcast—while walking on the treadmill.
- Eat your meal while standing on a balance board.
- Let yourself pick up your favorite treat—say, a vanilla latte—when heading to the library to hit the books.
- Only listen to audiobooks or podcasts you love while exercising.
- Only get a pedicure while processing overdue work emails.
- Only eat at your favorite restaurant when conducting your monthly meeting with a difficult colleague.
[1]
Milkman KL, Minson JA, Volpp KGM. Holding the Hunger Games Hostage at the Gym: An Evaluation of Temptation Bundling. Management Science 2014;60:283–99. https://doi.org/10.1287/mnsc.2013.1784.
[2]
Kirgios EL, Mandel GH, Park Y, Milkman KL, Gromet DM, Kay JS, et al. Teaching Temptation Bundling to Boost Exercise: A Field Experiment. Organizational Behavior and Human Decision Processes 2020;161:20–35. https://doi.org/10.1016/j.obhdp.2020.09.003.