Always putting things off until tomorrow, does that mean something to you? Whether due to lack of motivation, fear of failure or simply a preference for a more pleasant activity, procrastination often appears in our daily lives. However, there is a simple and extremely effective method to get around this problem: “temptation bundling”, an approach which consists of associating an unpleasant task with a pleasant activity.
How does temptation bundling work?
When faced with chores, there are two opposing strategies: doing what annoys us first to get rid of it or saving the worst for last. The problem with this second approach is that we often end up never getting started, due to lack of time or energy.
This is where “temptation bundling,” a concept developed by Katherine Milkman, a professor at the University of Pennsylvania, comes in. The idea is simple: give yourself pleasure only when you carry out a restrictive task. In other words, you can only enjoy your favorite series while riding an exercise bike, or listen to your favorite podcast only while sorting your emails.
You can combine your task with something you enjoy to make it more enjoyable, like: ironing your clothes while watching a series, going for a run only while listening to a new album, cleaning while listening to an audiobook, or even answering your emails while enjoying a coffee in your favorite place.
By combining a source of immediate gratification with an activity perceived as boring, we reduce resistance to effort and end up accomplishing what we were constantly putting off.
Why do we procrastinate?
Before combating procrastination, you still need to understand its causes. Several factors explain this phenomenon:
- Anxiety: Postponing a task allows you to temporarily avoid the stress it generates. Unfortunately, the longer we wait, the more the anxiety grows;
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Fear of failure:
Not starting means avoiding potential failure. This form of self-sabotage is often linked to excessive perfectionism; - Bad estimation of time: Some people underestimate or overestimate the time it will take to complete a task, causing them to put it off again and again.
How to effectively apply this method?
For “temptation bundling” to work, it is essential to respect a few principles:
- Choose a pleasant activity that is truly motivating, which makes you want to act immediately;
- Limit access to this reward: you can only be entitled to it when you complete the boring task;
- Create a routine: By repeating this association, your brain will register this pattern as an automatic ritual.
With this technique, you’ll never look at chores the same way again and you’ll stop procrastinating.