Here's a systematic way:
1. Use the Self-Reflection Technique
✅Ask the 5 Whys
Example: "Why do I want something sweet right now?"
Because I want something delicious.
✅Why do I want something delicious? → Because I'm bored.
✅Why am I bored? → Because I'm stressed.
→ Result: The craving for sweets isn't due to hunger, but rather a way to cope with stress.
Freewriting
Take 5 minutes to write spontaneously whenever an instant craving arises. Don't censor yourself; let it flow.
2. Observe Triggers
✅Situation → Where are you? Who are you with?
✅Emotions → What are you feeling? (stress, happiness, boredom, anxiety)
✅Time → Is there a pattern (e.g., always at night)?
✅Environment → Are there advertisements, social media, food aromas, or friends that influence you?
3. Use a Dedicated Journal
This can be a simple format:
When the desire arises
✅What is the desire? (e.g., buying expensive coffee, playing games, scrolling through social media)
✅Trigger (situation, person, emotion)
Initial response (immediately acted on or withheld)
✅Result after 10 minutes (is the desire still strong?)
4. Conduct a Delay Experiment
✅Delay fulfilling the desire for 10–15 minutes.
While waiting, ask yourself:
"Do I really need this or just want it for a moment?"
"How does my body feel now?"
Note what happens. This can reveal whether the desire stems from a physical need or simply an emotional impulse.
5. Use a Psychological Perspective
✅Behavioral: Is this an automatic habit (like checking your phone every time you see a notification)?
✅Emotional: Does the desire arise when you're sad, bored, or anxious?
✅Social: Is it because you want to look the same as everyone else (FOMO)?
✅Biological: Is it because you're sleep deprived, hungry, thirsty, or need a dopamine hit?
Letting go of instant gratification is key to building good habits and achieving long-term goals. Our brains naturally gravitate toward things that provide immediate pleasure, but with the right strategies, we can train ourselves to delay gratification.
Here are some effective ways to let go of instant gratification:
1. Identify Your Triggers
The first step is to recognize what triggers your instant gratification. Is it boredom, stress, or a specific habit? For example, maybe you often check social media when you're bored at work. By identifying your triggers, you can more easily anticipate and avoid those situations. Make a list of your triggers and note how you typically respond to them.
2. Delay Decisions for 10 Minutes
When an instant gratification arises, apply the "delay for 10 minutes" rule. Don't act immediately. Distract yourself by doing something else, like drinking water, taking a short walk, or taking deep breaths. Often, after 10 minutes, the intensity of the urge will decrease significantly, and you can make a more rational decision.
3. Visualize Long-Term Results
Instead of focusing on immediate pleasure, shift your mind to visualizing long-term results. If you feel like buying something you don't need, imagine your savings growing at the end of the month. If you feel like eating unhealthy food, imagine your body becoming fitter after a healthy eating routine. Imagining these positive outcomes will make you more motivated to delay immediate gratification.
4. Replace Bad Habits with Neutral Habits
Instead of trying to fight instant cravings directly, replace the habits that trigger them with easier, neutral or positive habits. If you often browse YouTube while working, try replacing that habit with listening to instrumental music. If you feel like snacking on an unhealthy snack, keep fruit or other healthy snacks nearby. This will help you gradually break the old habit without putting too much pressure on yourself.
5. Use Small "Rewards" to Delay
Determine small rewards for yourself after you successfully delay gratification. For example, if you successfully complete a difficult task without being distracted, you could give yourself permission to watch an episode of your favorite TV series. In this way, you train your brain to associate delayed gratification with intentional positive outcomes, rather than simply rejection.