New Year Resolution? let's get addicted... to Good! Temptation-bundling can fix it for you!

gWelcome to 2023, my friends!

I hope this year brings all the joy, success, and good habits you desire. And speaking of good habits, have you ever set a goal that you became so passionate about, you couldn't help but make it a daily routine? That's the kind of "addiction" I want to cultivate in myself, and I bet you do too!

In last year's Frugal Superpower post, we briefly discussed the power of setting goals to transform our lives. But this year, I want to delve deeper and share with you my own personal journey of learning French and the tactics I'm using to stay motivated and on track. Whether you're learning a new language or tackling a different goal, I hope my story inspires you to create your own path to success through the power of good habits."

First, let's define what we mean by good and bad habits. Good habits are behaviors that are beneficial to us in some way. They can help us be more productive, feel better about ourselves, and improve our overall health, well-being or meeting our business goals.

Bad habits, on the other hand, are behaviors that can be harmful to us in some way. They can hinder our productivity, damage our relationships, and negatively impact our health or business.

Now, let's talk about procrastination. We've all been there - you have a task you need to complete, but you just can't seem to get started. Maybe you're feeling overwhelmed, or maybe you're just not motivated enough. Whatever the reason, procrastination can be a major roadblock to achieving our goals.

This is where temptation bundling comes in. Temptation bundling (as described by Prof Katy Milkman in her book) is a strategy where you pair a task you're trying to complete with something you really enjoy doing. For example, you might promise yourself that you'll only watch your favorite TV show once you've finished your work for the day. Or you might allow yourself to play your favorite video game only after you've hit your daily exercise goal. By linking a task you're trying to complete with something you enjoy, you're more likely to actually get started and stay motivated to finish.

But what about bad habits? How can temptation bundling help us replace them with good habits? Well, it's all about finding the right balance. Let's say you have a bad habit of snacking on unhealthy foods in the evening. You can use temptation bundling to your advantage by only allowing yourself to indulge in your favorite unhealthy snack once you've completed a healthy behavior, like going for a walk or cooking a healthy dinner. This way, you're still satisfying your craving for unhealthy foods, but you're also building a new good habit of being active and eating healthy.

So how do we overcome the present bias and Ace the marshmallow test? The present bias is our tendency to prioritize immediate rewards over long-term ones. It's why we might choose to watch TV instead of working on a project that's due next week. The marshmallow test is a famous study by Walter Mischel (video below) where children were given the choice between eating one marshmallow immediately or waiting for a short period of time to receive two marshmallows. Those who were able to wait and resist the temptation to eat the marshmallow ended up being more successful in life.

To overcome the present bias and Ace the marshmallow test, we need to be aware of our tendency to prioritise immediate rewards (or buy that handbag, or party before finishing the work project, or finish the codes). We can do this by setting clear goals and reminding ourselves of the long-term benefits of achieving them. We can also use temptation bundling to link a task we're procrastinating on with something we enjoy, making it more appealing to get started.

So in summary, temptation bundling is a powerful tool for managing procrastination, replacing bad habits, and creating new good habits. By linking a task we're trying to complete with something we enjoy, we're more likely to get started and stay motivated to finish. And by being aware of our present bias and setting clear goals, we can overcome the temptation to prioritize immediate rewards and work towards long-term success.

How I temptation bundle to learn French? Whenever I take a break to watch, read, or listen to something, I make sure to incorporate French segments into the mix. Even when it's a bit annoying, I try to absorb the information and/or let it go over my head, because I know it will ultimately help me become more fluent.

And trust me, with enough perseverance, anything is possible. I didn't even start speaking or reading English until I was 20, and yet here I am, mostly fluently communicating in a language that was once considered by most Hong Kong Chinese as "雞腸 chicken innards".

To our younger friends, if you're feeling a bit lost or unsure of what to tackle this year, why not consider taking a free online course in coding from an Ivy League university like Harvard? The EdX platform & Coursera are offering these courses for free, with the option to purchase a certificate once you complete the course. It's a no-brainer opportunity to learn a valuable skill and better your future, all while putting in some hard work. And who knows, maybe one day you'll be able to fluently use code to create next Google?

Thanks for reading! I hope these tips were helpful for you in your journey to creating good habits and overcoming procrastination.

Let's #FixSelf this week and get a great start to rest of the year!