My writing (250-300 words)
She described this as bundling instantly gratifying but guilt-inducing ‘want’ experiences with valuable ‘should’ experiences, which may increase an individual’s commitment to the ‘should’ activity.
Steps:
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Create a two-column list.
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In one column, write down all the activities that bring you joy or that you find relaxing, such as watching TV, reading, or listening to podcasts.
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In the second column, list all of the tasks and behaviours that are less enjoyable or that you are prone to procrastinate over, such as exercise or chores.
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Combine ‘wants’ with ‘shoulds’. After you have taken your time to write the two lists, you can start browsing them to make suitable combinations of gratifying ‘want’ behaviours and necessary ‘should’ activities. *
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Check for conflict. It is important to make sure that the two items do not physically conflict with each other. You must be able to effectively perform both behaviours at the same time.
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For example, trying to reply to important work emails while watching one of your favourite TV shows may not be the best combination, as your concentration levels are likely to be affected.