Temptation Bundling
Only let yourself binge the podcast at the gym. That's the whole trick.
Grounded in the research on temptation bundling
the core move
Take a thing you crave but feel guilty about (a 'want') and a thing that's good for you but boring (a 'should'). Then make a rule: you only get the want while doing the should. Trashy audiobook? Only on the treadmill. Reality TV? Only while folding laundry. The dread of the should gets hijacked by the pull of the want.
who named it
Katherine Milkman, Julia Minson and Kevin Volpp coined it in a 2014 Management Science paper with the best title in behavioral econ: 'Holding the Hunger Games Hostage at the Gym.' Milkman runs the Behavior Change for Good lab at Wharton. She built the term to attack two self-control problems at once with one cheap rule.