One of the biggest struggles in our lives is wanting to do things we enjoy versus the doing the things we resist but are good for us. Some days it feels like we have the proverbial angel on one shoulder and devil on the other. Is there any way to get past this struggle?

In a recent newsletter, Charles Duhigg pointed to a research study titled: “Holding the Hunger Games Hostage at the Gym.” Beneath the playful framing is a serious idea with powerful implications. The study explores a concept called temptation bundling. The study authors define it this way:

“Temptation bundling involves the coupling of instantly gratifying ‘want’ activities… with engagement in a ‘should’ behavior that provides long-term benefits but requires the exertion of willpower.”

The researchers tested this concept at a university gym. Study participants were given access to high quality audiobooks, but only while physically at the gym. If they wanted to hear the next chapter, they had to show up to the gym and exercise

The result? Gym attendance jumped dramatically compared to the control group. Even more telling was that when the experiment ended, a majority of participants were willing to pay to keep the restriction in place. The study points to an intriguing finding. We often frame productivity challenges as moral ones: “I need to be more focused.” “I need to stop procrastinating.” But temptation bundling suggests a different framing. Instead of trying to suppress the “want,” we can strategically attach it to the “should.” Packaging the reward and chore together will maximize results.

The key is exclusivity. The temptation has to be contingent on the productive behavior. If you can binge the audiobook anywhere, the gym loses its leverage. Temptation bundling isn’t about tricking yourself. It’s about acknowledging how motivation actually works and building systems that cooperate with human nature rather than fight it.

Although it is written in a scholarly style that doesn’t make for easy reading, I invite you to view the full article to learn more. Then go ahead and figure out how to use temptation bundling in your own life.