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

#Blog

• Save your favorite Netflix series for when you’re ironing, folding laundry, doing dishes, or handling other household chores.
• Pair treadmill time with pleasure: watch a Netflix show or listen to a podcast only while walking.
• Turn mealtime into balance training by standing on a balance board (or Praep^® Pods ) as you eat.
• Reward study sessions: allow yourself a special treat—like a vanilla latte—only when you’re heading to the library to get work done.
• Make workouts irresistible by reserving your most-loved audiobooks or podcasts exclusively for exercise time.
• Transform errands into indulgence: only get a pedicure while catching up on overdue work emails.
• Redefine tough meetings: treat yourself to dining at your favorite restaurant, but only when meeting with that difficult colleague.
• Sneak in fitness: do bodyweight squats while brushing your teeth.