I’m an entrepreneur. I work from home, in those time pockets when my daughter’s at school.
In between that, there’s all the household chores that need done. Laundry, vacuuming, cleaning the bathrooms… and I just don’t want to do all of it!
Honestly, if I could make a living by walking and playing video games, I’d be all over it.
Life doesn’t work that way, unfortunately. Which means I have to find a way to actually do the things.
I heard the term “Temptation Bundling” from James Clear, author of “Atomic Habits”. And it honestly changed the way I work and do chores.
Here’s how I actually push through my ADHD (Most of the time) and do the things I don’t want to do.
What is Temptation Bundling?
A simple definition of temptation bundling is this:
- Pairing something you DON’T want to do with something you DO want to do
The most basic example is cleaning the bathrooms. It’s something I really don’t want to do. I’d rather listen to music instead.
So I’ll pick a playlist I really like, and will only listen to it while I clean the bathroom.
It makes the chore of cleaning much more bearable, and I get to do something fun in the process!
Other Examples of Temptation Bundling
Here are some other ways to do chores while doing something fun at the same time:
- Watching your favorite show while on the treadmill or exercise bike
- Listening to a podcast while vacuuming
- Watching a Youtube video while washing dishes
- Listening to an audiobook while going out for a walk
- Drinking your favorite specialty coffee while working on a project
My Biggest Temptation Bundling Project
Like I said earlier, I work from home. It involves writing blog posts, editing videos, and creating designs on Canva.
It involves a lot of sitting, which I really don’t like doing. I found myself pacing around the house in my free time, trying to get my steps in for the day.
The problem was, my walking around the house meant I wasn’t getting any work done. So I had to find a way to bundle those together.
So my friend let me borrow her walking pad for a couple weeks while I decided whether it was a good investment or not. My husband John helped me rig up my desk into a standing-friendly position, which I had to laugh at every time I walked into the office.
After a week of using this walking pad, I realized I was actually getting stuff done! I was productive AND I was getting my steps in. It was a match made in heaven.
So then I decided I wanted a walking pad of my own. Which also meant I needed a standing desk.
Which also meant… we had to declutter the office to make room for it.
Our office has turned into a catch-all for things we don’t know what to do with. Thankfully, some of the stuff was easy to get rid of: Craft items I needed to return to my daughter’s school, random cables, and papers, etc.
Apparently it’s easy to declutter when you have ADHD- as long as you have something you want really badly.
After everything was said and done, my standing desk and walking pad were all put together!
My other desk is still in the same place. I wanted a crafting table for my Etsy store, and that desk will stay there for me to package and create items.
But overall, the office is now mostly decluttered and is less likely to get cluttered again!
How to Create Your Own Temptation Bundles
Grab a blank piece of paper and a pen (Or download my free Temptation Bundle worksheet below) and make two columns:
- Title the left column “Things I Want To Do”
- Title the right column “Things I Don’t Want To Do”
Then list out those items, as many as you can. Take your time with it!
When you’re done, look at both columns and draw lines between the tasks that you can easily pair together.
Hang up this paper where you’ll always see it, and pretty soon some of these will become habit!
Download The Free Worksheet
Want to try this for yourself? Download the free worksheet below. Then leave a comment here and tell me one thing you can bundle together!
Jaime is a Nutrition Coach and professional writer. She enjoys cooking easy meals, running, and learning more about food.
Jaime specializes in helping women with ADHD organize their home and brains in a way that’s do-able and not overwhelming.
hello. I am 70 yrs old and did not realize adhd had impacted my life all along. the frustrations I dealt with contributed to my psychology and acting out in negative ways.
Now with the help of a good therapist, understanding my faith (catholic) and using the tools the faith provides, my life is much easier to manage. I printed out a good cleaning schedule and any resentments I have about chores are greatly reduced. thank you for your efforts.
Diane, I’m so happy to hear this!! I’m glad you’ve found ways to manage life!