Here are the simple steps to overcome instant gratification:
- Watch the urges . We all have urges, to check on email or social media, to eat something sweet or fried, to procrastinate or find distractions. They arise in all of us, but that doesn’t mean we need to act on them. The first step is to see the urges arise. What I’ve done is carried a pencil and piece of paper around, and put little tally marks on the paper each time I’ve had an urge. It’s a great tool for mindfulness.
- Delay . Instead of acting on the urge right when it arises, pause. Don’t act right away. Put some space between the urge and your action. Let your heartbeat return to normal, your breathing become a bit deeper. Calm down.
- Make a conscious decision . If you decide to indulge in a sweet, that’s perfectly fine … but do it consciously, not just following every whim and urge. Decide that this is a healthy thing for you to do, that you can afford it, that it’s a compassionate act for your body. Each decision is best made consciously, instead of just trying to gratify our desires.
- Learn over time . There will be many times when you give in to your urges — that’s OK. We all do it. There’s nothing wrong with giving in sometimes, but the key is to see how that makes you feel afterward, and learn whether the decision was a good one or not. The next time the decision comes up, think back to the previous time, and make a conscious decision not to make yourself feel greasy and bloated (for example), if that’s how you felt last time. Over time, your decisions will get better if you pay attention to how they turn out.
- Enjoy the moment without following the urge . Life is meant to be enjoyed, but there are different ways to enjoy it. You can eat that donut, or you can breathe, pass on it, and mindfully enjoy a handful of berries. Both are delicious! Both can be done mindfully. One is healthier. Either decision can lead to equal happiness if done mindfully and consciously.
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