How to use your favourite activities to reach your goals

Picture this: You get home from work and know you should get some steps in or prep dinner like you usually do. But you’re not excited about either…unlike the thought of curling up on the couch. We’ve got a way to win the internal tug of war—and even have some fun along the way!

Let’s dive a little deeper…

Ever listened to a podcast or talked on the phone so that folding laundry is less of a drag? Congrats, you’ve already practised temptation bundling. And it can similarly add a little excitement to those unlikeable or I-don’t-wanna (but helpful!) behaviours on your weight-loss journey and breathe new life into old habits and routines.

We’re not suggesting you sugarcoat or force yourself to do things you despise—e.g., you may never like jogging, no matter what it’s bundled with. But when you’d rather, say, watch TV than do anything active, streaming a show on the treadmill can help get you in the gym and make it a more positive experience. That has a ripple effect too: Research tells us we’re more likely to repeat actions we enjoy.

The behaviours and routines that lead to weight loss aren’t always fun or exciting. Don’t let it stop you from reaching your goals. Add some “special sauce” from activities you love to spice up your journey and you’re likely to keep coming back for more.

1. We’re more likely to repeat behaviours we find enjoyable.
   
   

2. By pairing something we don’t like doing with something we do enjoy, we’re more likely to do it.
   
   

3. Behavioural scientists call this temptation bundling.