Instant Gratification: What It Is, Why We Crave It, and How to Overcome It
Why We Want It Now: The Psychology of Instant Gratification
We live in a world where we can get almost anything we want in a matter of seconds. Whether it’s food, entertainment, or shopping, we have access to a variety of options that can satisfy our desires with just a few clicks or taps. But what is the impact of this convenience on our mental health and well-being? How does our tendency to seek immediate rewards affect our ability to achieve long-term goals and happiness?
What is instant gratification?
Instant gratification is the term that describes our preference for immediate rewards over delayed ones, even if the latter is more valuable or beneficial. It is based on the pleasure principle, the innate drive to seek pleasure and avoid pain. The pleasure principle is one of the basic instincts that govern our behaviour, especially in the unconscious mind.
Instant gratification is a good thing. It can motivate us to take action, enjoy life, and cope with stress. However, when it becomes our dominant mode of decision-making, it can lead to problems such as impulsivity, addiction, procrastination, and poor self-control
Why do we crave instant gratification?
There are several factors that influence our tendency to choose instant gratification over delayed gratification. Some of them are:
- Biological factors: Our brains are wired to respond to rewards, especially those that are novel, unpredictable, and intense. When we receive a reward, our brain releases dopamine, a neurotransmitter that makes us feel good and motivates us to repeat the behaviour. However, dopamine also creates a craving for more rewards, which can make us addicted to sources of instant gratification, such as junk food, social media, or online shopping.
- Psychological factors: Our personality, mood, and self-esteem can also affect our preference for instant gratification. For example, people who are more extroverted, sensation-seeking, or low in conscientiousness tend to be more impulsive and seek immediate rewards. People who are stressed, anxious, depressed, or bored may also use instant gratification as a way to escape from negative emotions or cope with difficult situations. People who have low self-esteem or self-efficacy may also lack the confidence or motivation to pursue long-term goals and settle for short-term pleasures instead.
- Environmental factors: The availability and accessibility of instant gratification options can also influence our behaviour. The more options we have, the more likely we are to choose the ones that are easy, fast, and satisfying. The more we are exposed to stimuli that trigger our reward system, the more we become desensitized and need more stimulation to feel the same level of pleasure. The more we are influenced by social norms, peer pressure, or advertising, the more we conform to the expectations or desires of others and neglect our own long-term interests.
How can we overcome instant gratification?
While instant gratification can be tempting and enjoyable, it can also interfere with our long-term goals and happiness. Therefore, it is important to balance our immediate and delayed gratification and develop strategies to resist the urge to give in to our impulses. Some of the strategies are:
- Set SMART goals: SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. By setting SMART goals, we can clarify what we want to achieve, how we will measure our progress, whether our goals are realistic and attainable, why our goals are important and meaningful, and when we expect to accomplish them. SMART goals can help us stay focused, motivated, and accountable for our actions.
- Make a plan: Once we have set our goals, we need to make a plan on how we will achieve them. A plan can help us break down our goals into smaller and manageable steps, identify potential obstacles and solutions, and schedule our tasks and deadlines. A plan can also help us anticipate and prepare for the situations that may trigger our instant gratification impulses and devise ways to avoid or cope with them.
- Reward yourself: While we should not rely on external rewards to motivate ourselves, we can use them as a way to reinforce our behaviour and celebrate our achievements. Rewards can be anything that makes us happy and proud, such as a treat, a compliment, a hobby, or a break. However, we should make sure that our rewards are proportional to our efforts and consistent with our goals. For example, if our goal is to lose weight, we should not reward ourselves with a cake, but rather with a healthy snack or a new outfit.
- Seek support: Achieving our goals can be challenging and stressful, and we may need some help and encouragement along the way. Seeking support from others can help us stay on track, overcome difficulties, and share our successes. Support can come from various sources, such as family, friends, mentors, coaches, or online communities. Support can also help us cope with the negative emotions that may arise from delaying gratification, such as frustration, boredom, or anxiety.
- Practice mindfulness: Mindfulness is the practice of paying attention to the present moment, without judgment or distraction. Mindfulness can help us become more aware of our thoughts, feelings, and sensations, and how they influence our behavior. Mindfulness can also help us cultivate a positive and accepting attitude towards ourselves and our goals, and reduce the impact of external stimuli and pressures. By practicing mindfulness, we can learn to appreciate the process and the outcome of our actions, and enjoy the rewards of delayed gratification.
Conclusion
Instant gratification is a natural and common human tendency, but it can also have negative consequences on our health and well-being. By understanding the psychology of instant gratification and applying the strategies to overcome it, we can improve our self-control, productivity, and happiness. We can also achieve a balance between satisfying our immediate and delayed needs and wants, and live a more fulfilling and rewarding life.