Overcoming Procrastination: The Art of ‘Temptation Bundling’ to Achieve Your Goals

Humans often procrastinate on tasks that are beneficial but momentarily unpleasant, a behavior known as “present bias,” prioritizing instant gratification over long-term goals.

Temptation bundling, a strategy developed by behavioral scientist Katy Milkman, addresses this tendency. By pairing disliked tasks with enjoyable activities, it boosts commitment to goals. For example, watching TV only while exercising or listening to audiobooks only during chores. This method merges procrastination and guilt over indulgence, leveraging immediate gratification to motivate tackling important tasks for delayed gratification.

Licensed social worker Minaa B. emphasizes how temptation bundling reduces the need for willpower by making dull tasks more pleasurable, triggering feel-good hormones like dopamine. By combining activities, it tricks our present bias into finding instant gratification in tasks we’d usually avoid.

You may already practice temptation bundling without realizing it. Recognizing this strategy, you can apply it to various aspects of your life, tailored to your needs. Identifying areas where you struggle to motivate yourself is key, as they may differ for each individual.