Delayed Gratification: How to Build a Strong Habit of Delayed Gratification in Your Daily Life

Delayed gratification is the practice of denying an immediate reward in favor of getting a better reward later. This habit is extremely useful when working toward both short-term and long-term goals. Numerous studies have shown that the ability to delay gratification is a trait of highly successful people. In this article, we'll discuss different ways you can practice the habit of delayed gratification and unlock the potential of this skill.

The Marshmallow Test refers to a study conducted in 1972 at Stanford University, where children were offered the choice of either receiving one marshmallow now or waiting until later to receive two marshmallows. The children who were able to hold off and resist the temptation for the larger reward were shown to be more successful later in life.

One of the most common real-life examples of delayed gratification is weight loss goals. Often, the immediate pleasure and rewarding experience of eating a piece of cake are far more tempting than the far-off idea of a smaller pant size or an easier time walking up the stairs at work. However, by practicing resisting temptation and making it easier to delay your own gratification, you can overcome this temptation, and many others just like it.

Other common examples of delayed gratification include:

• Saying no to unnecessary purchases to save for a car or home
  
• Spending time with a loved one doing something you find boring
  
• Saving your appetite for dinner by skipping your afternoon snack
  
• Putting money away for emergencies rather than buying a movie or video game
  

Delayed gratification is important because the immediate or fast option is often the least beneficial, and holding out for the long-term reward can help you reach your goals more efficiently.

Luckily, the ability to delay gratification can be improved through practice. Much like any other skill you want to build, it will take time for your new habit of saying no to the immediate rewards in favor of the long-term rewards to stick. With constant practice through both small and daily efforts, you can improve your ability to resist temptation and stick to your long-term goals.

Working on your self-control is a key element of your ability to build a habit of delayed gratification. With a strong sense of self-control, you will be able to consistently choose to reward your future self rather than indulge in the present. Like many things worth doing, it will take time to build the ability to control yourself and resist the temptation to immediately reward yourself.

However, there are daily efforts you can make to improve your self-control. One common tactic is to break a habit down into the smallest action possible: flossing a single tooth, doing a single push-up, or writing a single line in your gratitude journal. Often, forcing yourself to make the first step propels you toward doing the full action and helps exercise your self-control in a positive way.

One immediate response you can train yourself to have toward temptation is the habit of thinking twice. If you can question yourself about the temptation, it can often help you make the decision to choose delayed gratification. Good ways to remind yourself of your goals include questions like:

• How can this reward contribute to my long-term goal?
  
• Can I get this cheaper/better/faster if I wait?
  
• What would I be able to do if I didn't do this?
  

If you can plan ahead for bigger and better rewards that overrule any temptations you'll have to face, it can motivate you to say no when it really counts. When it comes to rewards for bigger goals, you can create bigger rewards tailored to your own personal likes.

Make sure the size of your reward is greater than the immediate rewards you'll need to say no to during the course of reaching your goals. If you have to turn down a doughnut at the office every day to reach your fitness goals, make sure you reward yourself with something you've been wanting and which relates to your goal, like new workout clothes or an exercise bike.

There is no better way to set yourself up for success than to reduce or limit the temptations and challenges in your path. If you can ask that your co-workers leave the doughnuts somewhere where you won't look, it can be easier to resist having "just one." If you reconfigure your route to work to avoid your favorite coffee shop, you may find it easier to save money every morning instead.

Eliminating or reducing your temptations makes you smart and shows strength of character. Knowing what your weaknesses are and planning ahead with them in mind sets you up for success, where others are more likely to fail thinking that they can easily resist temptation after temptation.

Learning how to let your emotions run their course rather than guide your actions is a key to delaying your own gratification. Giving in to temptation feels good, and resisting something that you want is often no easy feat. These emotions often stop us in our tracks when we try to tell ourselves no, leading us to give in to immediate desires and neglect our long-term goals.

The solution for this will look different for everyone, and it's important that you reflect on which emotions cause you to give in to temptation. However, know that your emotions are not who you are and do not need to guide your actions. It is perfectly fine to sit with temptation without giving into it. Recognize your desires and let them go without judgment.

Keep your goals in the forefront as you work toward building a habit of delayed gratification. When saying no to something seems impossible, visualizing what the end result of your goals would look and feel like can help you feel more hopeful. This is where having clear and achievable goals will serve you well.

Make sure you start your journey toward building a habit of delayed gratification with a set of goals — what does saying no to temptation look like to you?

Being able to turn down an immediate reward in favor of greater benefits down the line can have major benefits in nearly every area of your life. From your personal health to your financial success, it's often necessary to play the game for a little while. The more you practice being able to avoid the sideshows, distractions, and temptations that you'll face as you work toward your goals, the easier it will be when you find yourself face to face with a huge challenge that would otherwise knock you off your feet. By practicing delayed gratification, you can face challenges that you may think are impossible and win.