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

As humans, we tend to procrastinate on things that are good for us in the long run but can be a bit unpleasant in the moment – like exercising, studying, or organizing our rooms.

This is the result of what researchers call “present bias,” which is our natural tendency to place too much value on instant gratification.This means we often make decisions that feel good in the short term at the expense of larger long-term goals.

That’s why we’re more likely to watch another episode of Vanderpump Rules than to get up and go to the gym, or read another chapter of an entertaining thriller than to open a textbook and prepare 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 Katie Milkman, a professor at the Wharton School of the University of Pennsylvania – which can help us improve our adherence to goals.

What is Seduction Bundle?

Temptation bundling is when you combine or “bundle” an activity or task that feels like a chore that you want to avoid with an enjoyable activity and “only allow yourself to enjoy those temptations while doing the chore”

For example, you might only allow yourself to watch a particular TV program continuously while walking on the treadmill, or only allow yourself to listen to an erotic audiobook while doing laundry.

The basic idea behind temptation bundling is that when we put off important tasks, we often regret that procrastination.When we overindulge in certain temptations, we may feel guilty for not using our time more effectively.Temptation bundles say, “Let’s put them together like a jigsaw puzzle and solve both problems at the same time,” says Milkman.

She explains, “We can use the lure of things that bring immediate gratification, but may not be so good for us, to convince ourselves to do things that are important but provide delayed gratification.”

Meekman gives another example: you only allow yourself a cup of specialty coffee on the way to the library to do your homework.Or you only allow yourself a pedicure when you’re reviewing work papers.

Time Management Coach and Productivity Consultant Rashelle Isip has utilized Seduction Bundles in her personal and professional life and encourages her clients to do the same.

“Temptation bundles add a different dimension to necessary, repetitive and important tasks,” she told The Huffington Post.”For example, I would only listen to my favorite classical music station while doing my weekly administrative tasks, or only listen to specific audiobooks or podcasts while exercising outdoors.”

Why it works.

Mina B., a licensed social worker, said that we tend to avoid activities that may make us feel uncomfortable, bored, or miserable.Associating those intimidating tasks with something engaging can make it easier for us to accomplish more without relying on much willpower.

“In other words, when we’re asked to complete tasks that we find boring, tiresome, or unfulfilling, this poses a significant risk of procrastination and delay,” says Mina, author of Own Our Struggles. “Temptation bundling can make mundane activities more interesting.It allows us to release dopamine and other ‘feel good’ hormones while performing tasks that would normally have the opposite effect.”

Essentially, seduction bundling is a solution that “cheats” on the current biases we’ve discussed before.

“Bias tells me, ‘I’m not going to do things that don’t bring immediate gratification,'” Milkman said.”And you think, look, great, if you combine the gym with something that brings immediate gratification, we can make the gym bring immediate gratification.”

What you need to know to use it successfully

You’ve probably used seduction bondage in your life without realizing it had a name or that it was a strategy.But now that you have this insight, you can apply it to other areas of your life as well.

Seduction Bundle is designed to help you accomplish those tasks that you have a hard time motivating yourself to accomplish.For some people, cardio is a complete bore; for others, it may be something they look forward to.For some, packing clothes is a chore; for others, it can be an enjoyable, meditative part of their day.The point is: it’s important to focus on the areas where you personally need that extra push – and know that they may be different from everyone else’s.

“What are you stalling for?What are you afraid of?That’s where it works for you,” Milkman said.

Once you’ve identified the task you’re procrastinating on and combined it with your chosen indulgence, make an effort not to enjoy it in any other way.

Islip explains, “This only diminishes the effectiveness of the package and your expectation of enjoying a particular activity.Keep your word and enjoy the activity only as you originally planned.”

Doing so will maximize the effectiveness of the strategy.But that’s not to say you can never get a pedicure or a glass of iced matcha unless they’re part of the temptation.You can enjoy these things in other ways and you’ll still get some benefits, “they’re just a little smaller,” Milkman says.

Finally, be alert to potential distractions that may prevent you from achieving your goals and make a plan to get you back on track.

“The nature of temptations is that if you stay away from them, the temptations will diminish,” Milkman says.”It’s like the most important thing we know about cravings: enforced separation reduces cravings.”

Let’s say you’re in the process of organizing every room in your house and have decided to just listen to heart-pounding true crime podcasts while you do so.If you’re out of town for a week, it might be hard to find a rhythm when you get home because you don’t really care what happens next episode.

“You might give up after those disruptive periods: vacations, if you’re sick and can’t make it to the gym for a week, or whatever the case may be,” Milkman says.”So just know that this obstacle is real.Because the temptation to convince you to keep coming back to something will fade the longer you wait.”

One of the advantages of the Seduction Bundle, says Mina, is that it’s a flexible strategy that can be customized to your individual needs and preferences.

She says, “It’s a tool to make necessary tasks more enjoyable, not a strict rule that must be followed, so people should feel free to experiment and see what works best for them.”