It’s 9am. You’re three decisions into your day and already second-guessing what’s more urgent: the blinking email tab or your rapidly cooling oat flat white.
Now multiply that by… oh, I don’t know… 35,000.
That’s roughly how many conscious decisions we make daily (yes, really). No wonder by 3pm your brain feels like mashed potatoes and your to-do list reads like ancient hieroglyphics.
And as maternity leave approaches for me, let’s just say… decision fatigue has started knocking a little louder than usual.
There are still launches to manage, clients to support, prep to do, and a tiny human to grow. So lately, I’ve been leaning hard on an old friend I always come back to when my brain’s had enough: habit bundling.
It’s one of the most low-effort, high-impact ways to keep things moving without adding to the overwhelm. Let’s break it down.
🏫 Class in session
The idea behind habit bundling is deliciously simple: take something you want to do and pair it with something you should do.
It’s based on the concept of temptation bundling, coined by behavioural scientist Katherine Milkman. In her study, participants were only allowed to listen to their favourite audiobooks while working out. The result? Gym attendance went up. A lot.
Turns out they weren’t just doing something good for them: they were getting a hit of joy at the same time.
So if you’ve been procrastinating on something (hi, spreadsheets), this trick can genuinely change how you approach it.
Lately, I’ve been bundling my mid-morning snack break with reviewing student feedback or checking in on Slack.
Do I want to check Slack? Not really.
Do I want that snack? Always.
That combo gets it done.
The key is not to pair two things you dread. That’s just… punishment. Habit bundling works best when you’re rewarding your brain for showing up. It’s like giving your motivation a snack.
Rituals > Routines
I love a good to-do list, but what I love even more is turning the boring stuff into something that feels… well, a little sacred.
That’s where habit bundling can really shine. Because once you start attaching small rewards or moments of joy to your tasks, you’re creating rituals.
Your morning coffee becomes the cue to breathe and journal for 5 minutes.
Closing your laptop at 6pm becomes the green light to light a candle and stretch it out.
Reviewing your finances turns into a “money date” with a glass of wine and a Spotify playlist (true story, that one came from my accountant).
It’s less about the grind and more about how the habit makes you feel.
Since hitting trimester three, I’ve been way more intentional about how I start and end my day. A short walk paired with my morning voice note check-ins. An end-of-day email tidy-up followed by a comedy podcast.
Nothing wild, just simple shifts that help me transition between work and rest.
And honestly? That small shift in energy matters more than ever right now.
How to Bundle Habits
If you’ve ever tried to power through a task you hate (looking at you, inbox zero) without some kind of reward on the other side… you know how draining that can be.
The beauty of habit bundling is that it turns effort into something more joyful. More you.
Identify your current habits: List out the things you already do consistently, like drinking coffee or checking your phone.
Choose your target habits: What new habits do you want to build? These should be specific and achievable actions.
Find natural pairings: Match a current habit (the trigger) with a desired habit. The key is to choose combinations that make sense together.
Make it enjoyable: Remember to pair challenging tasks with something you genuinely look forward to.
Start small: Begin with one or two bundles and gradually add more as these become automatic.
The more you tailor your bundles to your own energy, quirks, and rhythms, the more likely they are to stick.
Here are some habit bundle examples to get you started:
While brewing your morning coffee → Write down three priorities for the day
During your lunch break → Take a 10-minute learning break with a podcast
After finishing work → Do a 5-minute cleanup of your workspace while listening to your favourite song
Whether you’re prepping for a new season of life (hi maternity leave 👋) or just trying to reclaim a bit of control over your calendar, habit bundling can be a total game changer.
Let’s quickly recap:
Pair a want with a need to build habits that feel good and stick around
Rituals beat routines so give your day some emotional texture
Productivity gets way more fun when you add your own flavour to it
Now I’d love to know: what’s one habit you’ve bundled lately? Or one you want to try?
Hit reply and let me know. I’m all ears (and snacks).
Always cheering you on,
Fab ✌️