How many times have you started the day with a solid plan only to get caught in a whirlwind of emails, calls, meetings, and other “urgent” tasks that take over your entire day? While it’s easy to try to blame this on distraction alone, the truth is that there’s something deeper at play: the “urgency bias.”

A recent study out of Johns Hopkins Business School found that “[we choose] objectively worse options over objectively better options” based on which feels more urgent.In other words, you’re psychologically predisposed to put off meaningful work in favor of tasks that feel more urgent.

This is bound to happen from time to time. But spending all day chasing “urgent tasks” can leave you feeling exhausted, unaccomplished, and burnt out.So how do you balance your long-term goals with the daily onslaught of “urgent” tasks?