Author: Megan Eastlick (Senior Counselor, Operations and Clinical Research)

When it comes to making lifestyle changes, we often find ourselves caught between the allure of immediate satisfaction and the delayed rewards of reaching our goals. The choices can be tough – should we go for a quick, tasty, and perhaps unhealthy meal or invest time in preparing a nutritious one? Stay out for that extra drink with friends, risking a hangover, or head home early to avoid it? Scroll through social media or tackle that important, albeit unpleasant, work assignment?

We logically understand the better choices we "should" make, like waking up early for a workout that promotes well-being. However, when the alarm rings the next morning, the temptation to stay in bed prevails, and those extra minutes of sleep seem irresistible, even though we know they hold little value. This recurring pattern can leave us feeling lethargic, unaccomplished, and, over time, defeated.

People are evolutionarily drawn towards decisions that produce instant gratification, even when that means delaying progress towards long-term goals. Cognitive biases help explain our choice of instant rewards over future rewards, including temporal discounting and present bias. Historically, these biases made sense: picking the sure win over the uncertain choice helped us survive as a species. Unfortunately, our current-day environment gives us an overwhelming number of options to instantly satisfy our needs (and typically not to our advantage!).

Indulging in choices that bring short-term gain without long-term benefits once in a while is okay, but it’s important to balance this with the regular practice of delaying gratification.

By becoming comfortable with foregoing an immediate reward for a more anticipated reward at a later time, we create an opportunity for sustained well-being—all while building self-confidence and self-regulation.

Delayed gratification empowers us to prioritize the value of investing in our future over how we feel in a given moment, and promotes a much healthier lifestyle.

Recognize the cues that challenge your plans and pause to consider the impact of choosing delayed gratification. This mindful approach helps you move forward with intention rather than on autopilot.

Urges typically last for about 15-20 minutes. Challenge yourself to pause between your thoughts and reactions. Try mindfulness techniques like 'surfing the urge' or engage in a healthy distraction like going for a walk. With time, you'll notice the urge to engage in the desired behavior diminish, whether you act on it or not.

Acknowledge the discomfort that comes with self-awareness and delaying action. With practice, you'll gain confidence in your ability to persevere through discomfort for long-term benefits.

By applying these simple (though not easy) techniques, you can prioritize your health and well-being for long-term goals rather than short-term gains. Enjoying a drink feels good in the moment, but choosing not to have one feels even better the next day. Celebrate your wins mindfully and carry those positive experiences into future decision-making opportunities!