When to use it
Use it when a task is worthwhile but unappealing in the moment.
How to apply it
- List activities you should do but tend to avoid.
- List small pleasures you enjoy, such as a podcast or favourite drink.
- Pair each avoided activity with one pleasure.
- Set a rule that you only enjoy the pleasure during the avoided activity.
- Review after two weeks and swap pairings that are not working.
Tip: Choose a pleasure that does not undermine the task, such as audio for exercise rather than for writing.