How to stop procrastination forever?

Temptation bundling

Author

Chandan Karkera
September 7th, 2024 • Estimated Reading Time: 3 minutes

After reading this post, we’ll see:

  • What is temptation bundling.

  • Real - world examples.

  • How to get started.

TL; DR;

By pairing what you want to do with what you should do, you can break free from procrastination. You also double your free time!

You know what you should be doing. But you don't do it...

Procrastination kills progress.

For me, this is how it goes:

🔴 " I'll do it tomorrow "
🔴 " I don't feel like doing this now "
🔴 " Let me skip a day, take it easy today "

———

The worst part? In the back of your mind there's a voice.

" Don't give excuses. Just do it "

Yet, you don't...Because:

❌ This feels comfy.
❌ It feels... good.
❌ It's easy..

But, it gets you nowhere. Diamonds need pressure & heat to form. Otherwise it's only a rock..and when you're comfortable, that's all you'll ever be.

Luckily, I came across the perfect way to stop procrastination (forever). Bonus = you'll double your free time. Does it sound impossible? 😀 

Enter temptation bundling. By pairing what you want to do (e.g., listen to a podcast) + what you should do (e.g., exercise), you stop procrastination forever.

What do the studies say?

  • Temptation bundling increased gym attendance by 51% compared to the control group.

  • 61% of participants were willing to pay for gym-only access to tempting audiobooks.

  • Exercise was paired with "want" activities. Participants experienced a 29% increase in gym visits (compared to control group)

How to get started?

  1. Write down - what do you want to do daily, but don't have time for? e.g.

    • Walk 5k steps.

    • Listen to podcasts.

    • Listen to your favorite songs.

  2. Write down - what do you do daily, that you can pair with items from #1? e.g.

    • Meetings.

    • Email.

    • Cooking.

  3. Mix & match 1 & 2. Trial & error, adjust accordingly.

How to use this in your daily life:

Personal Examples

Professional Examples

Only watch your favorite TV show while doing household chores

Allow yourself to enjoy a gourmet coffee only when tackling your most challenging work tasks

Listen to addictive podcasts exclusively while exercising

Use a standing desk with a treadmill to combine work with light exercise

Indulge in a relaxing bubble bath only while reading important documents or articles

Schedule "walking meetings" to combine networking with physical activity

Enjoy your favorite snack only while studying or learning a new skill

Allow social media breaks only after completing a certain number of work-related tasks

Get a manicure or pedicure while catching up on work emails or planning your week

Use a favorite playlist exclusively for brainstorming or creative work sessions

That’s it!!

I hope this concept helps you make procrastination impossible. If you found this helpful, share with someone who will benefit.

Further reading:

P.S: Did you like this idea? Let me know. I personally respond to each mail.

Reply

or to participate.