by Katherine Milkman [@milkmanHoldingHungerGames2014] [@kirgiosTeachingTemptationBundling2020]

≈ Multichannel Multitasking by Nir Eyal

≈ Mutimodality Mutitasking by Ali Abdaal

A “forcing function” refers to something that forces or drives a desired outcome

Definition

• 在討厭的事物中，附加喜歡的事物
• Linking something you enjoy with pursuing a valuable goal that might be a bit of a drag—can be a powerful way to achieve more without exerting much self-control.
• Pair the thing you SHOULD be doing with something you WANT to do.
• Attach something you LOVE to the thing you HATE—give yourself the reward while you do the hard thing.

Examples

• Watch your favorite Netflix show only while ironing, folding laundry, doing dishes, or tackling other household chores.
• Watch Netflix or listen to a podcast—while walking on the treadmill.
• Eat your meal while standing on a balance board.
• Let yourself pick up your favorite treat—say, a vanilla latte—when heading to the library to hit the books.
• Only listen to audiobooks or podcasts you love while exercising.
• Only get a pedicure while processing overdue work emails.
• Only eat at your favorite restaurant when conducting your monthly meeting with a difficult colleague.