Based on the Marshmallow Experiments, Walter Mischel suggests it is possible to build learned responses to achieve delayed gratification. The secret lies in keeping your reptile brain in check and leading with your rational brain. More accurately, they suggest that you learn to activate the cold and calculating parts of the brain (also knows as the prefrontal cortex) before the hot limbic parts (i.e. the amygdala). How can you do that?
They suggest four methods. First, create new habits based on new cues – develop internal rules that say “if … then…”. For example, if you want to buy another pair of shoes for the wardrobe (or another tool for the repair shop) then you will first discuss the purchase with your partner. If you want to buy that discounted cruise, then you will first check to see if it fits within your travel budget.
Second, distance yourself from the situation by looking at yourself in the third person. Pretend that you have been asked to advise your friend on how best to manage the weekly budget. What would you recommend?
Third, shift your attention from the hot attributes of the stimulus to the cold aspects. Think not about the exhilaration of driving your new Porsche car. Instead focus on the need for transportation to the office and the energy credits from having a car powered by the solar electricity on your roof.
Fourth, vividly imagine the negative consequences of immediate gratification. If you consider spending the evening drinking with your friends, consider what will that do to your food (and beverage) budget for the week. Are you ready to eat eggs for dinner all week to make up for the Friday night splurge?
All are great ideas. All take lots of practice.