Turn Your “Shoulds” into “Heck Yeahs!” — The Pork‑Chop Express Roadmap to Temptation Bundling

by Jack Burton (with Bobby Behemoth & Dr. Joey Leviathan riding shotgun)

Podcast episode: “Temptation Bundling” on Spotify

What in the Sam Hill Is Temptation Bundling?

“Then one day it hit me: What if I only let myself enjoy page‑turners while working out?”— Dr. Katy Milkman, Wharton professor & author of How to Change

That lightning‑bolt insight from Dr. Katy Milkman birthed the term temptation bundling—pairing a should‑do task (exercise, inbox zero, mobility work) with a want‑to treat (audiobooks, Netflix, vanilla lattes) so the whole package feels like fireworks instead of homework.

Quick‑Shift into the Science (No B.S. Fact Check)

• 2014 “Hunger Games at the Gym” study — Giving students gym‑only iPods loaded with addictive audiobooks boosted attendance by 51 % at the start of the semester.
• 2020 large‑scale replication — 6,700+ adults who got free audiobooks and bundling tips logged 10–14 % more weekly workouts for up to 17 weeks after the program ended.
• No, it wasn’t Netflix in the original lab. Our podcast riffed on streaming shows, but Milkman’s actual research used page‑turner audiobooks. Same principle, different media—truth matters.

Step‑By‑Step Bundling Blueprint

1. Brain‑Dump Wants & Shoulds. Make two columns: dopamine delights vs. personal nagging tasks.
2. Match Made in Truck‑Stop Heaven. Link one want to one should so neither works without the other.
3. Lock the Gate. Restrict access to the “treat” outside the bundle (use app blockers, leave the novel in your gym bag, etc.).
4. Test‑Drive & Tweak. Run the combo for a week; if the magic fizzles, swap the temptation or tighten the gate.

Pro Tip: Stack your bundle onto an existing routine (“After morning coffee, I’ll draft three cold emails while my favorite playlist blasts”). That’s habit stacking + temptation bundling, a one‑two punch championed by James Clear’s Atomic Habits.

Fitness Bundles Bobby & Joey Forgot to Mention

Cardio Combos

• “Cycleflix” Hack: A stationary‑bike script pauses Netflix when cadence drops — invented by Irish engineer Ronan Byrne.
• Game & Gain: Walk uphill on a treadmill while raiding dungeons in Legend of Zelda: TOTK — low‑impact steady state meets high‑fantasy bliss.

Strength‑Training Stacks

• Mobility Movie‑Night: Roll calves and lats on a foam roller before you hit the recliner—no rolling, no show.
• Playlist PRs: Save your “boss‑level” hype tracks (Bob James jazz‑fusion, anyone?) for heavy sets only; the music becomes a Pavlovian cue to crush weight.

Productivity & Learning Bundles

• Email & Espresso: Inbox zero allowed only at your favorite café table—sip reward while you type.
• Podcast‑Dish Pairing: Queue up that true‑crime saga strictly for dish duty. Plates sparkle; mystery unravels.
• Language‑Learning Lifts: Duolingo lessons during rest periods between squat sets—mind & quads grow together.

Jack’s Four Road‑Rules of Bundling

1. No Double‑Shoulds. Don’t pair two boring tasks—at least one side must feel like Christmas morning.
2. Avoid Addictive Vices. Bundling nicotine pouches or high‑sugar “rewards” backfires—cue spirals.
3. Keep Cognitive Clash Low. Executive‑function tasks (writing a sermon) can’t share brainpower with plot‑heavy TV. Choose a mindless temptation for deep‑focus work.
4. Review & Rotate. Even the best combo loses novelty. Refresh temptations monthly to keep the spark alive.

Quick‑Fill Bundling Worksheet

  WANT (Treat)           SHOULD (Task)          Gatekeeper Rule
  --------------------   --------------------   ------------------------------
  New true‑crime podcast  20‑min core workout    Podcast app locked except gym
  Mocha cold brew         Weekly budget review   Buy coffee only at spreadsheet time
  Retro RPG on Switch     Evening treadmill      Switch docks to treadmill shelf
  

FAQ & Troubleshooting

“Will the thrill wear off?” Research shows effects fade if novelty dies—refresh temptations or escalate stakes (e.g., premium audiobook sequel).

Final Thoughts from the Pork‑Chop Express

Remember what ol’ Jack Burton always says: “When the road gets rough, hit the gas — and dangle a donut just outta reach.” Build bundles, guard the gates, and let your guilty pleasures drag your big goals across the finish line. See you out there, and if we’re not back by dawn… start the next episode without us.