How to Stop Procrastinating: a simple Guide to Mastering Difficult Tasks and Breaking the Procrastination Habit

Practice #12: Bundle Rewards with Actions
In a blog article titled “How to Stop Procrastinating and Boost Your
Willpower by Using ‘Temptation Bundling,’”
James Clear talks about a
concept called temptation bundling, which comes from the work of Katy
Milkman. The idea here is simple: you create a rule where you’re allowed
to engage in a specific enjoyable experience only while you’re engaging in
an activity that has a positive long-term impact on your life.
In his article, Clear describes examples of temptation bundling:
“Only listen to audiobooks or podcasts you love while exercising.”
“Only get a pedicure while processing overdue work emails.”
“Only watch your favorite show while ironing or doing household
chores.”
“Only eat at your favorite restaurant when conducting your
monthly meeting with a difficult colleague.”
It’s simple to implement the temptation bundling strategy. Just create a
list with two columns:
1. In the first column, write down all the activities that you enjoy and
find pleasure in.
2. In the second column, put down the tasks that you frequently
procrastinate on.

---

You’ll find the temptation bundling is perfect for those important but not
urgent Q2 tasks. These are the activities that you know you’re
supposed
to do but that you keep putting off because they don’t seem as urgent
your day-to-day activities.
By attaching small rewards to the habits related to your long-term goals,
you’ll be adding a little bit of enjoyment to the activities that often feel
grueling.