Walter Mischel, The Marshallow Test, and Self-Control: "The longer a child delayed gratification, Mischel found—that is, the longer she was able to wait—the better she would fare later in life at numerous measures of what we now call executive function. She would perform better academically, earn more money, and be healthier and happier. She would also be more likely to avoid a number of negative outcomes, including jail time, obesity, and drug use... Mischel has consistently found that the crucial factor in delaying gratification is the ability to change your perception of the object or action you want to resist. Trying to avoid the tasty treat in front of your nose? Put a frame around it in your mind, as if it were a picture or photograph, to make the temptation less immediate. One boy in Mischel’s test was initially unable to wait, but, with careful instruction, eventually learned to hold out. When Mischel asked him what had changed, the boy replied, “You can’t eat a picture.” Mischel used a different kind of picturing when he quit smoking—he replaced his pleasurable associations with cigarettes with the image of the man in the hospital. The key, it turns out, is learning to mentally “cool” what Mischel calls the “hot” aspects of your environment: the things that pull you away from your goal. Cooling can be accomplished by putting the object at an imaginary distance (a photograph isn’t a treat), or by re-framing it (picturing marshmallows as clouds not candy). Focussing on a completely unrelated experience can also work, as can any technique that successfully switches your attention...." (read more at the link above)
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