As humans, we tend to put off things that will benefit us in the long run but may be a little unpleasant in the moment—like exercising, studying, or tidying up the house.

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

That’s why we’re more likely to watch one more episode of Vanderpump Rules than get up and go to the gym, or read another chapter in an entertaining thriller than open a textbook to study for that important exam.

But there’s a simple, research-backed strategy for overcoming this bias called “temptation bundling” — a term coined by Katy Milkman, a behavioral scientist and professor at the Wharton School at the University of Pennsylvania — that can help us achieve our goals better.

What Is Temptation Bundling?

Temptation bundling is when you take an activity or task that you avoid because it feels like a chore, combine it (or “bundle” it) with a pleasurable activity, and only allow yourself to pursue the drudgery Enjoy these temptations.

For example, you might only allow yourself to binge-watch certain TV shows while you’re walking on the treadmill, or listen to erotic audiobooks only while you’re doing laundry.

The basic idea behind temptation bundling is this: When we put off important tasks, we tend to regret the procrastination later. When we overindulge in certain temptations, we may feel guilty for not using our time more efficiently. Let’s put them together like a puzzle and solve both problems at the same time.

We can use the lure of immediate gratification that may not be as good for us to convince ourselves to do important things, but provide delayed gratification.

You just allow yourself a special cup of coffee when you’re on your way to the library to do your homework. Or, you only get your pedicure when reviewing work documents.

Temptation bundles can add a different dimension to necessary, repetitive and important tasks.

Why It Works

We tend to avoid activities that may cause us discomfort, boredom, or pain. Linking one of those intimidating tasks to an engaging one makes it easier to accomplish more without having to rely on a ton of willpower.

In other words, when we are asked to complete tasks that we find boring, tiresome, or unfulfilling, there is a huge risk of procrastination and delay. Bundle temptations 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, temptation bundling is a solution to “cheating” the current biases we discussed earlier.

What You Need To Know To Use It Successfully

You may already use temptation bundling in your life but didn’t know it had a name or think of it as a strategy. But now that you have this insight, you can apply it to other areas of your life, too.

The Temptation Bundle is designed to help you accomplish those tasks that you have trouble motivating yourself to complete. For some, cardio workouts are a complete drag; for others, they may be something they look forward to. For some, putting away the laundry is a chore; for others, it may feel like a pleasant, meditative part of their day. The takeaway is this: It’s important to zero in on the areas where you personally need a little extra push, and know that they may be different than someone else’s.

Once you’ve identified the task you’re procrastinating on and paired it with an indulgence of your choice, try to work on not enjoying that thing.

This only dilutes the power of the bundle and your expectation of enjoying a particular activity. Keep your word and only enjoy the event as originally planned.

Doing so will maximize the effectiveness of your strategy. But that’s not to say you can never get a pedicure or drink iced matcha unless it’s part of the temptation. You can enjoy these things or you’ll still get some benefits.

Finally, be aware of potential distractions that may prevent you from achieving your goals and develop a plan for how to get back on track.

The thing about temptations is that if you separate yourself from them, they become less tempting. It’s like the first thing we know about cravings: forced separation reduces cravings.

Let’s say you’re organizing your house room by room, and you decide to only listen to engaging true crime podcasts while you’re doing it. If you’re out of town for a week, it can be a challenge to get back into a rhythm when you get home because you’re less invested in what’s going to happen in the next episode.

You can lose your mind after those chaotic periods: vacations, not being able to go to the gym for a week if you’re sick, or whatever. So just know that this obstacle is real. Because the longer you wait, the temptation to convince you to keep coming back for something will disappear.

One of the benefits of seduction bundling is that it is a flexible strategy that can be customized to your personal needs and preferences.

It’s a tool to make necessary tasks more enjoyable, rather than a strict rule that must be followed, so people should feel free to experiment and see what works best for them.