What does it mean that habit bundling?

Pair a habit you need to do with a habit you want to do.

Example: You dread your weekly financial review — twenty minutes of categorizing expenses and checking budgets. You also love a specific podcast that releases new episodes on Fridays. You make a rule: that podcast is only available during the financial review. Within three weeks, Friday afternoon stops feeling like a chore and starts feeling like an appointment with a show you enjoy. The review gets done every week because it is no longer an isolated act of discipline; it is the price of admission to something you genuinely look forward to.

Try this: List three habits you are currently trying to build or maintain that feel effortful. Next to each, list one existing habit you already perform reliably and one activity you genuinely enjoy. For each effortful habit, design one bundle: either stack it onto the existing habit using the formula "After I [current habit], I will [new habit]," or pair it with the enjoyable activity using the formula "I will only [enjoyable activity] while I [effortful habit]." Implement all three bundles this week and track initiation friction in your habit log.