{
  "schema": "vedokrok.public-item.v1",
  "release_id": "MHC-RPUB-20260920-75ad787a",
  "url": "/knowledge/pair-a-dull-task-with-a-compatible-pleasure",
  "id": "MHC-D-RESEARCH-1020",
  "version": "0.1.0",
  "title": "Pair a dull task with a compatible pleasure",
  "summary": "Make the task less barren, not more complicated.",
  "kind": "protocol",
  "body": "Temptation bundling pairs something you should do with something you enjoy at the same time. Choose activities that do not compete for the attention the necessary task requires. Treat the pairing as a small experiment, not a permanent bargain with yourself.",
  "limits": [
    "Do not withhold rest, food or other basic needs as rewards. Avoid distracting pairings during driving, childcare supervision or safety-critical work."
  ],
  "topics": [
    "life-01-follow-through"
  ],
  "intents": [],
  "source_ids": [
    "RS-5ED05975A8823CD1"
  ],
  "evidence": [
    {
      "claim": "The gym experiment found an initial attendance benefit from bundling an engaging audiobook with exercise, with weakening effects over time.",
      "source_id": "RS-5ED05975A8823CD1",
      "role": "supports",
      "note": "Do not generalize to incompatible tasks or promise permanent motivation.",
      "locator": "Abstract"
    }
  ],
  "use_when": [
    "You keep postponing a necessary, low-attention activity."
  ],
  "avoid_when": [
    "Do not withhold rest, food or other basic needs as rewards. Avoid distracting pairings during driving, childcare supervision or safety-critical work."
  ],
  "example": "An audiobook accompanies folding laundry. It does not accompany checking a complicated payment instruction.",
  "check": "More of the intended work is completed without extra mistakes or an expanding preparation ritual.",
  "steps": [
    "Choose one safe, repetitive task and one compatible pleasure.",
    "Try the combination and check whether the necessary task still gets done properly.",
    "Change the pairing when novelty fades or attention suffers."
  ],
  "sources": [
    {
      "id": "RS-5ED05975A8823CD1",
      "title": "Holding the Hunger Games Hostage at the Gym: An Evaluation of Temptation Bundling",
      "url": "https://pubsonline.informs.org/doi/10.1287/mnsc.2013.1784"
    }
  ],
  "relations": [
    {
      "from": "MHC-D-RESEARCH-1020",
      "to": "MHC-D-RESEARCH-1022",
      "type": "useful_with",
      "url": "/knowledge/choose-a-useful-method-you-do-not-dread-repeating"
    }
  ],
  "collections": [
    {
      "id": "RC-47FBA9A01A76EA0B",
      "title": "Make follow-through easier without a discipline contest",
      "url": "/collections/make-follow-through-easier-without-a-discipline-contest"
    }
  ]
}