Delayed gratification is challenging. But there are several benefits to not succumbing to an immediate reward.
1. Better health
In the marshmallow test, kids who were more willing to wait for longer periods of time were also proven to have better health in the future.
This is likely because they can delay their gratification instead of giving in to the temptation of unhealthy habits.
For example, they’ll be better at resisting the urge to smoke, eat unhealthy foods, avoid working out, and drink too often.
2. Improved self-worth
When you’re able to delay your gratification, you can achieve more of your long-term goals.
As a result, you can prove to yourself that you’re capable of doing these things.
3. Long-term success
If you want to reach your long-term goals, in work and in life, you often have to make tradeoffs. Do I spend my time watching a video or doing homework? Do I buy the new outfit or save the money for a better apartment? Tradeoffs imply at least some delayed gratification. Doing so often provides a better reward than you would get in the short term.
When you’re able to sacrifice your current pleasure and work towards your goals, you can build up success over longer periods of time.
How to improve delayed gratification
Luckily, you can learn how to delay gratification and become better at it over time.
1. Understand your values first
If you don’t know what you’re working towards, how can you make sacrifices?
That’s why it’s important to identify your work values and personal values before you try to become better at delayed gratification.
When you know what you’re working towards, it’s easier to remind yourself of your purpose when you feel tempted.
2. Start with something small
There’s no need to start flexing your delayed gratification muscles with something that’s years ahead.
Before you work towards your big, long-term goals, start with something small.
The delayed gratification for something small should still be delayed, but it shouldn’t require you to wait for too long.
How long you should wait depends on your current ability to perform delayed gratification. For instance, if you currently struggle to wait one week for a reward, you can start with one day.
3. Use the Seinfeld Strategy
The Seinfeld Strategy is one of several helpful self-gratification techniques you can use to defer gratification for longer periods of time.
Every day that you delay gratification and avoid temptation, you cross it off your calendar. After a few days, this creates a chain.
This strategy works well for people who enjoy gamification.If you find it satisfying to keep the chain going, you’re less likely to give in to temptation.
Why the Seinfeld Strategy you may ask?
Jerry famously had a thing about never breaking the chain of making a joke up everyday, so the name was easy to connect to what was a successful strategy.
4. Eliminate temptation
If you’re still struggling to delay gratification, find ways to eliminate the temptation where you can.
For example, let’s say you tend to spend money on items you don’t need instead of saving. You can make it difficult for yourself to spend that money instead.
Set up automatic transfers to a savings account that’s difficult for you to access. You can even create this account at a separate bank so that you can’t easily transfer the money back.
