There is a really good npr story on this. Basically you deny yourself a specific pleasure unless you do a chore. I use for for podcasts and indoor cycling. I

There is a really good npr story on this. Basically you deny yourself a specific pleasure unless you do a chore. I use for for podcasts and indoor cycling. I could only poscast when i cycled. Worked really Well. Indoor cycling is mentally hard, but I looked forward to it so I could hear my podcasts.