Trapped in Instant Gratification Mode? Why Delay Can Help
In a world where instant gratification is heavily promoted - most things these days are available “on demand” and at the tips of your fingers - delayed gratification seems like a thing of the past. People often opt for quick and easy solutions to satisfy their immediate needs, regardless of the long-term consequences. However, the concept of delayed gratification vs. instant gratification has a significant impact on one's life, and understanding the difference can lead to better decision-making and improved overall well-being.
Instant gratification refers to the immediate satisfaction of one's desires or needs, often at the cost of long-term goals or consequences. Examples of instant gratification include social media, binge-watching TV shows, eating junk food, and impulse buying. The dopamine rush of instant gratification can lead a person down a path of addiction. These behaviors are satisfying in the moment but can have negative consequences in the future, such as weight gain, debt, family strife, and a lack of productivity.
On the other hand, delayed gratification is the act of resisting immediate gratification in favor of a long-term goal. This requires patience, discipline, and sacrifice. Examples of delayed gratification include saving money for a down payment on a house, studying for an exam instead of going out with friends, or choosing to invest time in a new skill or hobby. While delayed gratification may not provide instant satisfaction, the rewards in the long run can be significant, such as better physical health, financial security, career advancement, and personal growth.
One of the most well-known studies on delayed gratification was conducted by psychologist Walter Mischel in the 1960s. He gave children the option to eat one marshmallow immediately or wait for 15 minutes and receive two marshmallows as a reward. The study found that children who were able to delay gratification had better life outcomes in terms of academic achievement, social skills, and emotional intelligence.
Ready to reevaluate your instant vs. delayed gratification behaviors? Here are some tips for embracing delayed gratification and changing your mindset to enjoy the present while working towards long-term goals:
Set clear goals: Identify what you want to achieve and set clear, achievable goals for yourself. This will help you stay focused and motivated as you work towards your desired outcome.
Break down your goals into smaller tasks: Instead of focusing solely on the end goal, break it down into smaller, manageable tasks. This will make it easier to track progress and stay motivated along the way.
Celebrate your progress: As you achieve smaller goals along the way, take time to celebrate your progress. This will help you stay motivated and enjoy the journey, rather than solely focusing on the end result.
Find pleasure in the process: Instead of solely focusing on the end result, find pleasure in the process of working towards your goals. This can include enjoying the feeling of accomplishment after completing a task, or finding joy in learning a new skill.
Practice mindfulness: Practicing mindfulness can help you stay present and focused on the task at hand, rather than constantly worrying about the future. This will help you find enjoyment in the moment, even as you work towards long-term goals.
Surround yourself with supportive people: Surrounding yourself with people who support and encourage your goals can help you stay motivated and focused on the long-term benefits.
Stay accountable: Find ways to hold yourself accountable, such as by tracking progress or working with a mentor or coach. This will help you stay on track and motivated as you work towards delayed gratification.
Treat Yourself: Delayed gratification does not mean you cannot splurge a little. When you make progress or hit a milestone, go ahead and treat yourself! Try to make the treat in line with your wellness goals. Get a massage, take an afternoon off to take the kids hiking or swimming, go to a museum or park, buy something creative or fun for your home or office that also inspires you to clean up and organize the space!
Delayed gratification vs. instant gratification is a fundamental concept that has a significant impact on our lives. While it may be tempting to choose instant gratification, we must realize that the things that provide instant pleasure often come with long-term consequences. Instead, we should strive to cultivate the habit of delayed gratification, which requires patience, discipline, and sacrifice, but ultimately leads to greater success and well-being. By embracing these tips, you can shift your mindset towards delayed gratification and find joy and fulfillment in the journey of working towards your long-term goals.
***
One of our two Book Club picks was an inspiration for this post! Join Book Club, order the book or get an Audible Plus subscription, and (finally) start hitting your goal to read more.
Dopamine Nation: Finding Balance in the Age of Indulgence by Anna Lembke, MD.
Modern life sure is something, isn’t it? We constantly stimulate our brains with distractions like social media, smartphone apps, online shopping, binge watching TV, sex, gambling, all while ingesting junk food, alcohol, sugar, caffeine, marijuana and all kinds of other fun stuff…until it turns into compulsive overconsumption and addiction. Learn why the unfettered pursuit of pleasure leads to pain, and what you can do to reverse this for more balance in your own life.
