Setting Weekly Goals and Using Temptation Bundling for High Motivation

Set weekly goals instead of annual goals to maintain motivation. Use temptation bundling by pairing an unpleasant activity with a rewarding one, like folding laundry while listening to a favorite podcast.

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Episode notes

In this episode, my guest is Maya Shankar, Ph.D., a cognitive scientist, former senior advisor to the White House and Chair of the White House Social and Behavioral Sciences Team. She is the creator and host of the podcast, A Slight Change of Plans. We discuss how our identities develop and change, how our beliefs and internal narratives shape our perception of self, and how to use structured introspection about our values to determine our goals. We discuss how to cope and grow through uncertain situations, especially those that force us to reexamine our roles and identity. Dr. Shankar shares her experience of redefining her identity after an early career-ending setback. She also explains numerous science-based strategies to effectively define goals, structure our goal pursuits and maintain consistent motivation. This episode provides a science-supported toolkit and roadmap to assess your identity and goals and positively transform in the face of change.

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