You can scroll on your phone later or watch the TV show another time. Practice self-control and self-discipline: Take ownership of your future. If you’re trying to build a workout routine, recognize the first week, month, or year of consistency. For example, if you’re saving for retirement, celebrate the first $100, $1,000, or $10,000 you put away. Celebrate your wins, no matter how small they are this gives you small goals and rewards along the way to a much bigger achievement. I’ve been in debt and I hated how it made me feel.Įnjoy the process: When you enjoy what you do to get to your goals, the path becomes a lot simpler to get through. Eating more than you should, spending more money than you have, or making an impulsive decision are all forms of instant gratification that may lead to regrets. You probably won’t feel motivated until you start seeing results, and that comes after you delay gratification.įocus on the future: Most sources of instant gratification aren’t going to improve your life.

It’s about doing things when you’re not motivated. Here are some ways to make it easier to delay gratification in your own personal life:ĭon’t rely on motivation: Delaying gratification isn’t about being motivated to do something. Overall, the Marshmallow Test was a fascinating and important experiment that has significantly contributed to our understanding of self-control and delayed gratification, and their implications for personal and professional success. By distracting from the temptation of immediate rewards, individuals can improve their ability to delay gratification and achieve greater success in life. Mischel's research has shown that the ability to delay gratification can be improved through practice and training.

The marshmallow test book