Keep Putting Off Important Tasks? Try ‘Temptation Bundling’ To Get Them Done

As humans, we have a tendency to procrastinate on things that are good for us in the long run but might be kind of unpleasant in the moment — think exercising, studying or tidying up the house.

This is due to what researchers refer to as “present bias,” which says we’re wired to overvalue instant gratification. That means we often make decisions that feel good in the short-term at the expense of our greater long-term goals.

It’s why we’re more likely to watch another episode of “Vanderpump Rules” than get up and go to the gym, or read another chapter in a juicy thriller than crack open the textbook to prep for an important exam.

But there’s a simple research-backed strategy to overcome this bias called “temptation bundling” — a term coined by behavioral scientist Katy Milkman, a professor at The Wharton School of the University of Pennsylvania — that can help us increase follow-through on our goals.

What Is Temptation Bundling?

Temptation bundling is when you take an activity or task that you avoid because it feels like a chore and combine — or “bundle” — it with a pleasurable activity and “only let yourself enjoy those temptations while you’re pursuing the chore,” Milkman, author of the book “How To Change,” told HuffPost.

So for example, you might only let yourself binge-watch a particular TV show while you’re walking on the treadmill or only listen to a smutty audio book while you do laundry.

The basic idea behind temptation bundling is this: When we put off important tasks, we often regret that procrastination later. And when we overindulge in certain temptations, we might feel guilty after for not using our time more effectively. Temptation bundling says: “Let’s fit those together like a puzzle and solve both