Sometimes the hardest things to do are the best things you can do for yourself and, by extension, your business.
Do exercise Many entrepreneurs see health and fitness as their competitive advantage, as exercising at a moderate intensity for 20 minutes lifts your mood for up to 12 hours. exercise improves memory and cognitive skills. Exercise helps you better manage stress, a constant companion of a small-business owner. Exercise also makes you a better leader.
But still: despite the benefits, less than one in five People exercise regularly.
Maybe that’s why so many people hang the bounty in front of them. Losing five pounds? Buy (this.) Exercise three times this week? go to eat (that.)
But self-rewards usually don’t work, like research showsAnd anyone who has ever tried to bribe himself to get something done knows that.
premack principleNamed after Penn Professor David Premack – you know you’re on to something when you name a theory – more likely behaviors (things you really want to do) to reinforce less likely behaviors (Things you need, but don’t specifically want to do.)
That’s the idea behind temptation bundling: things you want to do with things you know you should be doing — but struggle to do.
A seduction bundle can only listen to your favorite podcasts while you take a walk. Or just watching Netflix while you do calisthenics. Or listen to music only when you’re on your stationary bike.
Granted, this also sounds like a bribe, but it’s concurrent rather than after the fact—and works much better as a motivation and procrastination-avoidance strategy.
One study determined that people who used seduction bundling Those offered the reward at the end were about 25 percent more likely to follow the exercise program. (And they were only slightly more likely to stick to the program than the control group.)
make your own seduction bundle
Start by making two columns.
A column titled “What you want to do.” Include things that you enjoy doing. things that captivate you. things that distract you. Things you find difficult to resist.
Title the second column “What to do.” Things you know you should do but have a tendency to avoid. Or avoid. Or find excuses not to.
Exercise may be one of your “must do” items, but don’t stop there. Include business functions. (Bookkeeping and travel planning are two things I can almost always find a way to avoid.)
Then see which “should” items you can link to “want” items.
- Watch Only One Series You Want to Binge While You Exercise
- just listen to music when you walk
- Listen to your favorite podcasts only when you stock and order supplies
- Only Have a Donut When You Have Regular Employee “Check-In” Meetings
Just make sure that your “indulgence” happens at the same time as something you need or want to do, and not as an afterthought at will. Again, this is a self-award, and self-rewards rarely work.
Granted, it also takes willpower to resist the temptation to do something you really want to do unless you’re doing something you should be doing.
But body chemistry will help you overcome that hurdle. We don’t get a shot of dopamine — the neurotransmitter that makes us feel good — after we get a reward. Dopamine is released into anticipation of a reward.
Like knowing if you exercise you get to watch Netflix.
Link a dopamine-producing activity — listening to your favorite music — with a procrastination-producing activity — tidying up your desk — and you’re more likely to be motivated to do your “what to do” task.
And over time, you will associate “want” with “should” not only biochemically but also mentally.
And possibly more eager to jump on your exercise bike.
especially if this lets you see what happens last season peaky blinders,