How to overcome instant gratification?

What is meant by instant gratification?

Instant gratification is immediately acting on your craving for pleasure. That feeling doesn’t think about long-term results. Our brain needs instant gratification when it feels stressed or worried.

Our brain gets addicted when we start giving what it wants. Even though when you are on a diet, when you see the chocolate cake you urge to eat it.

If you don't have enough good power you will result up eating that cake.

It doesn't even make you satisfied. You started feeling guilty sometimes and your self-esteem decreases.

Everything around us is designed to give us instant pleasure and makes us addicted.

Youtube shorts is trending always, and tiktokers are now celebrities. All that motivates you to get instant gratification.

Is instant gratification unhealthy?

Yes, when you complete reading this story without jumping to other surfing. You will completely understand that instant gratification is unhealthy.

4 Reasons why instant gratification is unhealthy.

1. You are being trapped

Everyone definitely has this excuse- “I don’t have enough time”.

If you are the one trapped in those excuses. Then track your screen time.

Shocking results right?!

Without any reason, you have opened Instagram or youtube plenty of Times.You don't even feel that you are addicted to it. You easily get tempted by things. Then consume.

The moment of pleasure you enjoy, again you will feel empty.

Later on, you have to do it more to get that pleasure. Initially, we all start feeling consumed when we got boredom or stressed, then slowly that becomes a habit.

Your brain is literally hacked by addictive apps. More apps are designed with scrolling and autoplay option. With a little boredom or stress, you start scrolling your phone.

As happy chemical like dopamine are easily got from instant gratification. Your brain doesn't want to delay this gratification.

2. It's not real

You gonna have real experience when you have patience.

What you see on Tiktok or any kind of social media feels like you living that life.You get the pleasure of watching those vlogs -your favorite place to visit.

Your brain thinks that as true and gets happiness from it. But actually, you didn't get the real experience.

If you want to visit one of your dream spots. You have to save money, plan and go. It is unreal to have experience through a screen eventhough its creating happiness.

3. Quick wins stop you!

Brain immediately got what is desired.

When you see the notification pop out that your favorite celebrity has posted something new. Without any second thought, you jump to that post. Drop a like. It's a quick win for your brain.

This practice makes your real success seem far away or not possible. No instant pleasure is given to you when you say no to junk food or social media.

The business you wish to start or your career success or relationship improvement needs all your time and effort.

The hard work that you put in the areas that you need to improve will definitely give you huge success but takes time.

4. Mindless scrolling

Awareness of mindless scrolling will help you take action to stop it.

If you are eating not even what is on your plate and mindless scrolling with your phone or tv is playing on the other side. You are in trouble.

Sometimes you need some mindful practices to get all those benefits what you intake. Practice mindfulness from eating food. Try practicing mindfulness in other activities too.

"The 7 hard truth about your instant gratification"

When you keep on practicing instant gratification, you will result in,

1. Lack of self-control
2. Wrong decision-making
3. Waste of time
4. Feel distracted always
5. Unsatisfied
6. Impatience
7. Focus becomes a difficult task

Start practicing these steps to avoid instant gratification and experience true happiness and peace.

1. Find out Need or desire

“Becoming aware that you practice is any first step of change”.

To become aware your habits are focused on instant gratification differentiate your consumption into need or desire.

1.1. DESIRE/ No reason at all

Watching videos like you wish you could do.

For example,

You never gonna try those cloth hacks that make you uncomfortable. You never gonna cook for 1000+ people.

Things that you know you won't do or even try.

Consuming such content never going to be useful. You feel like it's helpful or connected because our brain understands and stores everything by linking only.

A quick tip:

• Turn off all your notifications.
• Delete all your social media account.
• Pratice media detox for 30 days completely.

Then you can start becoming aware of what you are doing with your phone.

1 step at a time thing will not be effective when you are addicted to instant gratification.

Cut down everything completely. You feel even mad at times.

Set a reward for you after detox. Or bet with your friend.

1.2. NEED

What you consume is what you need.

You want to learn that editing app for freelancing. The skill you're investing in and quick tips for improvement are needed. You gonna learn and apply that.

If you love cooking for yourself, stuffing in the internet for ingredients and buying that to cook your breakfast is a good consumption.

You need that consumption to implement or improve yourself.

2. Time block

Block your own time in the distracted world.

If you find complete detox difficult or hard to apply. The time block definitely helps you.

Blocking a particular time that you won't touch your phone in that time. Keep it in another room. You just improving your focus.

Then you can do the detox once a week. Gradually decreasing your screen time is practical. And one day you don't find the urge to look at your phone unnecessarily.

3.Practice delay gratification

Delay instant gratication not ideas!

If you want to buy a thing then wait for 3 days” The first financial rule”. Like the “Marshmellow experiment” when you wait for days to delay the gratification. You get the double.

Practice with “No choc for this week”. “No phone during work”

Practicing automatically improves your self-esteem. Note these small wins you have done. Give your brain the record of your control.

As this small wins makes you challenge yourself to do a big thing with more confident.

4.Change your surroundings

Surround yourself with a life you desire situation

• Cutting down buying junk or packed food.
• Work at the same place with full focus without phone.
• Talk with friends who you always inspire.
• Say with your family members that you are avoiding instant gratification.

When you train your brain to do things at certain place and time. You take in charge. And it will be easy to avoid distractions.

5. Reward yourself when you obey yourself

A good habit is practiced when the good reward is given.

Reward is all our brain wants. It creates pleasure when we scroll phone that rewards our brain immediately.

To stop acting to that reward. Take a one-week challenge of detox or any particular practice that improves your life. Take yourself to your favorite place with your partner nearby.

After you complete a difficult task do the one which gives you more pleasure.

• No phone or unnecassary shopping.
• Enjoy time with nature.
• Take your loved one to their favourite spot.

6. Systems work better

Plan your own system= Work it. Be grateful and leave the rest.

Why weight loss is boring? You can't see changes for months even though you are on diet. Result-oriented thinking makes us less motivated.

• Create a system and work on it.
• Prepare a diet plan for the week.
• Buy those vegies and fruits.
• Follow your plan everyday.

Throw your weight checker away Or check once in 3 months.

Be happy that you are in control of your diet and that you eat healthily. If you find that you have not lost any weight it gives you stress that cuts down the healthy progress you are making.

Reward tip: Slow Breathe

Every small decision that you make is the life you live.

When you take 3 deep slow breaths and start your decision making.

You find clarity. You got the temptation to eat that chocolate. After 3 deep breaths decide whether you can eat or not.

This slow down the urge of instant gratication and gives you a moment of decision making. Take the right decision even though it’s small.

Hope you enjoy these practices and be mindful to live a happy and peaceful life.