Pushing past instant gratification
Three instantly implementable tips for you
I’m using this challenge to kick my social media scrolling habit.
It’s something that hijacks my dopamine, which means I’m low on natural motivation for the things I actually like and want to do for the rest of the day. Can you relate to this?
I need to work on my addiction to instant gratification. And I’m sure you, reading this right now, feel like you could work on this too.
So here are 3 ways to push past instant gratification, stick to your new habits and complete this challenge successfully.
What to expect in this issue:
JOIN THE FREE 1OO DAY SPRINT COMMUNITY
Create an ‘urge collection’
When you feel the urge to give in to instant gratification (whether it’s scrolling on social media or eating a snack outside of your meal plan), note it down somewhere. Whether this is a note on your phone, a journal, or literally pieces of paper in a jar.
Tell yourself, “I can have/do this right now, but after I [finish task] or [wait 10 minutes].” This allows your brain to experience satisfaction from control, rather than deprivation.
How I’m applying this tip: when I feel the urge to open up social media, I’m going to actively write the fact I was tempted to scroll in an iPhone note and pick up my Kindle and browse the Kindle library (I find this fun 🤣). The few times I’ve done this this week I have forgotten about my scrolling urge completely.
By putting off the desire for a short time, you often find the craving or urge dissipates. Over time, this helps build self-control, making it easier to complete your daily ticks in the challenge. This is a skill that will benefit you over your entire life!
Tie your actions to a bigger goal
Instant gratification THRIVES when we lose sight of the bigger picture. Before you act, remind yourself why you joined the challenge in the first place.
Create a simple statement like “I’m doing this challenge because I want to [insert goal] by [insert end date].” Repeat this whenever you feel the mental pull toward short-term rewards.
How I’m applying this tip: I’ve created a ‘manifesto’ Notion page for the woman I want to be on January 1st 2025. I have a link to it up on my iPhone home screen so I’m reading it everyday. Before I’m tempted to scroll, I see the link to click on this.
This creates a mental pause before acting on impulse, refocusing your mind on the long-term benefit instead of the short-term gain, which will keep you committed to finishing the challenge.
Gamify your progress
Give yourself points for every small step you take toward your goal. Reward yourself for completing daily tasks or resisting instant gratification, and track your score.
You can even add mini “levels” or challenges to unlock rewards, like a self-care treat or an extra break once you’ve earned enough points.
How I’m applying this tip: I’ve created a weekly points system based on the times I want to actively stop scrolling (mornings when I wake up). Based on 7 opportunities, if I get 7 points by the end of the week, I’m going to buy myself some daisies for my new vase!
Gamification taps into your brain’s natural love for competition and achievement. By turning the challenge into a game, you’re making this challenge fun—and motivating yourself to resist instant gratification and stay on track.
Are you going to try any of these out this week?
Group reflection and planning
Don’t forget that the group reflection and planning session is on at 7pm UK time today. Here’s a time zone converter for our global peeps!
We’ll be reflecting on Sprint 1 and planning for success in Sprint 2.
Speak soon,
Devamsha