Getting Fit While Watching YouTube
A well-known strategy in behavioral science literature is temptation bundling. It's been covered in James Clear’s Atomic Habits, and most recently in How to Change by Kathy Milkman.
Temptation bundling is mixing the strong desire from one activity with another that you need the motivation to start.
Take TV watching. No motivation is needed. A good TV series will produce a level of excitement that will keep you watching your screen for longer. It also helps television is an easy, low-effort activity.
Contrast that with exercise. It’s good for you but starting is always hard. Paradoxically, people underestimate how much they will enjoy exercising.
This is where bundling or mixing comes into play.
You set a rule. I cannot watch UNLESS I am exercising at the same time.
The mixing makes it a new type of activity.
On paper, it sounds easy, but the devil is in the details. Here is how it works in practice and how I’ve been implementing it.
The Mix
When I first heard of this method, I applied it to podcasts. The level of interest in a particular podcast varies. So I picked only the episodes that were must listens. Jerry Seinfeld on the Tim Ferriss Show is a perfect example for me.
I then applied it to something I need the motivation to start. Cleaning my apartment.
This is where I failed. The vague rules I set left things to chance.
Would I clean until the podcast ended?
What if there wasn't a must-listen episode?
What area of my apartment am I cleaning?
Unsurprisingly, it never worked. Behavioral change must be personalized and you have to set an implementation intention.
I learned from my failure and tried again last month. This time temptation bundling is working.
YouTube + Stairmaster
First, I am not a traditional TV watcher. I rarely watch Netflix/Amazon Prime/Disney Plus, etc.
YouTube is my jam. I subscribe to tons of channels and the homepage algorithm knows exactly what to serve me up next.
It’s the perfect medium for bundling with a mundane activity. Low-intensity cardio. The Stairmaster is my machine of choice.
Music is still my go-to for running and weight lifting but for the stair master, YouTube is the perfect partner.
My rule is simple. Once I see a new video that gets me intrigued and a strong desire to watch, I put it in my temptation bundle playlist. I can start that playlist ONLY when I am on the stair master.
After weight training, I walk back to the locker room and grab my iPad. Get on the Stairmaster, fire up the YouTube app, and start a 25-minute stair master workout on my Apple Watch.
By the end of it, I am entertained and in a sweat!
Why it Works
First, YouTube videos range from 5-15 minutes. It’s short bingeable content.
Also, unlike TV, YouTube is not a social activity. 9 out of 10 people watch it alone. You aren’t sacrificing quality time with your partner/friend/roommate like you would if you watched Succession at the gym.
Second, the stuff on my YouTube feed gets me super excited. Again, this is highly personalized.
For others, gaming could be what gets you going. Or maybe watching TikToc videos or reading a novel. Pick whatever gives you a strong dopamine hit. Then wait. Use that dopamine for something less exciting.
This is NOT turning on the exercise machine’s TV.
Limitations
Temptation bundling has proven effective in studies. In everyday life, it's hard to create self-imposed rules. Giving up immediate pleasure is difficult.
I fell into this the first time, I tried mixing podcasts with cleaning. I couldn't wait. I pressed play.
The difference is the temptation bundling playlist. If it goes into the playlist, it's only for the Stairmaster. And the gym is part of my routine. I won't have to wait long until I watch the videos.
This is where I went wrong. I never set a schedule for when I was going to clean. This made it harder to follow my rule.
I try also to be selective with what goes into the playlist. Short videos that aren’t going to need brainpower.
This is another limitation of bundling. It only works for a limited number of activities.
You have to pair something visual and/or auditory with something physical. The activities cannot be too complex in nature either.
✅ Cleaning the bathroom + Listening to a Podcast
❌ Writing + Watching TV
Lastly, you lose a bit of the pleasure you get from the activity you like doing. Watching YouTube videos on the couch was relaxing and comforting. You also probably aren't building any intrinsic love of exercising since the act is based on something else.
Still, it is an awesome motivation technique that you should try.
Just make sure you pick your activities carefully and consider implementation.
Let me know if you have any questions!
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Irfan
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