Motivation· ADHD-specific
Temptation Bundling
Pair something you should do with something you love. Only allow the love during the should.
Low EffortPer sessionBehavioral Economics
The Science
Coupling a delayed-reward task with an immediate-reward stimulus borrows the brain's motivation for one to power the other.
How to do it
- 1Pick a 'should': studying, chores, exercise.
- 2Pick a 'love': a podcast, a show, a snack.
- 3Rule: the love only happens *during* the should.
Printable template
Temptation Bundle Menu
Pair a should with a love. Only allow the love during the should.
Shoulds (delayed reward)
1
2
3
Loves (immediate reward)
1
2
3
My bundles
I only ___ while I ___
I only ___ while I ___
I only ___ while I ___
Guardrail
If I break the rule