Building a Delayed Gratification Muscle

In this episode, I talk about why happiness doesn't stick and how to improve your baseline level of happiness through delayed gratification. I share my own stories and the four things that actually help me. Let me know in the comments if you found this episode interesting and what your takeaways were. References for the methods: If-then plans (implementation intentions): Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69-119. https://doi.org/10.1016/S0065-2601(06)38002-1 Reducing temptation instead of relying on willpower: Hofmann, W., Baumeister, R. F., Förster, G., & Vohs, K. D. (2012). Everyday temptations: An experience sampling study of desire, conflict, and self-control. Journal of Personality and Social Psychology, 102(6), 1318-1335. https://doi.org/10.1037/a0026545 Temptation bundling: Milkman, K. L., Minson, J. A., & Volpp, K. G. M. (2014). Holding the Hunger Games hostage at the gym: An evaluation of temptation bundling. Management Science, 60(2), 283-299. https://doi.org/10.1287/mnsc.2013.1784 Urge surfing: Marlatt, G. A., & Gordon, J. R. (1985). Relapse Prevention: Maintenance Strategies in the Treatment of Addictive Behaviors. Guilford Press. Study: Bowen, S., & Marlatt, A. (2009). Surfing the urge: Brief mindfulness-based intervention for college student smokers. Psychology of Addictive Behaviors, 23(4), 666-671. https://pubmed.ncbi.nlm.nih.gov/20025372/ Other references: Wanting vs liking (incentive salience): Berridge, K. C., Robinson, T. E., & Aldridge, J. W. (2009). Dissecting components of reward: 'liking', 'wanting', and learning. Current Opinion in Pharmacology, 9(1), 65-73. https://pmc.ncbi.nlm.nih.gov/articles/PMC2756052/ Pleasure-pain balance: Lembke, A. (2021). Dopamine Nation: Finding Balance in the Age of Indulgence. Dutton. Interview: https://www.npr.org/2022/03/31/1090009509/addiction-how-to-break-the-cycle-and-find-balance Tags: #delayedgratification #baselinehappiness #instantdopaminehit