A Joosr Guide to The Marshmallow Test by Walter Mischel

Looking at the pros and cons of each choice will allow you to see the difference between what you need and what you want. So, do you need a car, or a sports car? Do you need to eat, or eat fast food? You’re probably not going to jot down a list of pros and cons for every decision, but you should practice making a mental list to get in the habit of thinking choices through.

What you need, and why you need it, can alter the way you see something you want. You can spend all your savings on the sports car because you need a car; emotionally, you believe you’ve fulfilled a need, but in reality you fulfilled a want. This is where making a detached list of pros and cons becomes a strategy for letting your brain use its reasoning skills once again.

Change how you make decisions—use reasoning instead of emotion

You could also keep your mind off the desired object by adding a distraction to get past the immediate urge. This could be something calming like a stroll outside, listening to the birds, or watching the sunset, or something invigorating and energizing like dancing to your favorite music or doing some exercise.

you may find success in replacing the image of what you desire in the moment with a positive image of your future self if you delay gratification.

They live in the moment, giving little thought to the future or how a poor choice now will affect them later.

People incapable of showing self-control tend to make daily lifestyle choices that lead them to unhealthy habits

If you can master self-control strategies for the simple things, such as passing on dessert or a drink laden with empty calories, other aspects of your life will benefit from the confidence that comes with knowing you have the power to say no to immediate gratification for the bigger reward later on.