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What is Temptation Bundling: An Unconventional Strategy to Overcome Procrastination

Procrastination is not just a you issue; it is an us issue. Here are some of the most shocking statistics about procrastination:

  • Globally, almost 50% of adults are self-reported procrastinators
  • 20% of adults consider themselves to be chronic procrastinators
  • Distraction and feeling overwhelmed are the biggest reasons why people procrastinate
  • 88% of workers procrastinate for at least one hour every day
  • Procrastination is a problem more common than depression, substance abuse, or alcoholism

Source: Geodella blog

Procrastination is hard to overcome because it’s a battle of will. But not all hope is lost. When sheer will fails, that’s when a good strategy comes in handy. Let’s talk about Temptation Bundling.

What is Temptation Bundling?

Temptation building is the strategy of combining or bundling an activity you want to do with something that you need to do. For example, if you like listening to podcasts (want to do), you can do so while doing something you tend to procrastinate on, such as exercising (need to do).

This strategy is based on Premack’s Principle which states that a high-probability behavior (something someone likes to do) can be used as a reward for a low-probability behavior (something someone doesn’t like to do).

Bestselling author of Atomic Habits, James Clear, recommends an even better variation of this strategy which is bundling a behavior that benefits you in the long term with a behavior that feels good in the short term.

Photo by Andres  Ayrton on Pexels

He proposes a basic format:

Only do [what you love] while doing [what you procrastinate on].

Here are some examples of using Temptation Bundling applied to real-world activities:

  • Only drink your special favorite coffee while tackling your least favorite work tasks.
  • Only eat your favorite snacks while studying for exams.
  • Only take a relaxing bath while catching up on work-related reading.
  • Only visit your favorite park or scenic spot when brainstorming ideas for work or personal projects.

Here’s how you can start your own bundles.

Step 1: Create 2 columns. In the first column, write down all the things that you enjoy doing (guilty pleasures), and label it your Wants.

Step 2: In the second column, write down all the things you need to do but often procrastinate on and label it your Shoulds.

Don't rush through this process. Try to list as many items as possible in each column. Once you've finished, start pairing items from the "Wants" column with those from the "Shoulds" column. This will create your own temptation bundles that you can begin to implement.

Why Temptation Bundling is Great

This strategy is particularly useful because it helps you make progress on tasks and habits that are important but are rarely urgent. You might feel like missing a day’s exercise is no big deal. But consistently exercising over the long run is crucial for maintaining your physical health. If you are a writer who wants to be great at what you do, missing your daily writing exercise might not feel important, but missing consistently will take a toll on your skill.

In life, the things that matter are not always urgent and if you’re always going to focus on what’s urgent, you might miss building the things that will give you the most benefit in the long run. Temptation building is a good way to pay attention to the things that matter all while having fun!

About the Author

Bernard Boodeea is the CEO of Life Intelligence Group and the original engineer and founder of TaskSpur, a goal management app and passion project. Bernard hopes to incorporate agile principles into the design of products that help individuals achieve their goals in life.  

Download TaskSpur on Android | Download TaskSpur on your iPhone    

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