Pair the thing you avoid with the thing you want
Only listen to the addictive podcast at the gym. Nowhere else.
Do this
Choose an indulgence you genuinely want and restrict it to the moment you are doing the thing you avoid. The restriction is the active ingredient - if you consume it elsewhere, the mechanism is gone.
Why it works
Temptation bundling attaches immediate reward to a behaviour whose payoff is distant. In a field experiment, participants given audiobooks available only at the gym attended significantly more often, though the effect decayed over time and around holidays.
Where it fails
The effect faded in the original study and needs periodic renewal. It also fails if the temptation is not strong enough, or if you cannot bring yourself to enforce the restriction. It handles motivation, not skill or capacity.
How you’ll know
Notice whether you start looking forward to the disliked activity. That transfer is the whole point.