If you’re like many people, you probably have an IG account. I’m not talking about social media. I’m talking about Instant gratification. Our society has made it an expectation to have things instantly or quickly, whether it’s shopping and ordering food online, or paying for medications and surgeries to alter physical appearances. In a world where immediate pleasure and quick-fixes are emphasized, the default autopilot for many people is to have an IG account- instant gratification. Long term health and wellness requires the ability to develop skills that use an old school, land line dial-up connection to the IG account, rather than 5G access. Here are some effective strategies to manage instant gratification:
Turn off, Unplug and Delay. For example, if you find yourself constantly on your phone or impulsively checking for messages and emails, schedule time away from your phone daily. If you need to turn your phone off or place your phone in another room for a period of time, do so. Your brain has learned that it can prompt you to constantly check your phone, and this creates anxiety-producing chemicals if you do not follow through on the urge to check your phone. This is why your brain sends you messages like “What if I miss something important?” or you think of worst-case scenarios, which compel you to constantly check your phone. Even when you have your phone, recognize when you have the thought to check your phone and then delay checking it for 5-10 seconds. Retrain your brain that automatic thoughts do not equal automatic actions.
Find yourself impulsively blurting out things? Before speaking throughout the day, take a 3-second inhale and 3-second exhale. The more you do this, you will retrain your brain to slow down before you speak. Also try intentionally slowing down your rate of speech to give yourself an opportunity to collect your thoughts and be clear about what you want to convey. Sometimes less is more.
In the Intentional Living section of the site, I provided an example to also help you slow down and intentionally re-establish connection with your long term goals. I will share an excerpt here to help you disconnect from the instant gratification you may feel in the moment, and replace it with the connection of prioritizing what’s most important for your life and goals. Slowing down and remembering the big picture (and taking small actions that reinforce steps towards the big picture) is very important for relapse prevention! I’m also going to be real here, real quick. Don’t take steps towards the big picture and use that as an excuse to go ahead and use so you can rationalize to yourself, and others, that you were “responsible first.” This approach is from a manipulative ego. It’s a house of cards, completely susceptible to everything in your life tumbling down at any moment, because you never can predict what will happen the next time you use.
“Prioritize what truly matters in this moment because life isn’t happening to you right now. In this moment, you are making an unhurried, thoughtful, and calm decision about what your needs are. You aren’t running solely on impulse or reaction at this moment. You are choosing to thoughtfully respond. You are going to ask yourself a question and you are going to get a response. Hint: The answer is not self-destructive, drinking/drugging, or harmful to others. In this moment, what is
going to help? That is what you need right now. The true answer within will most likely involve connecting with an important, personal value that represents you and (a) who you are through a lens of self-compassion and self-grace or (b) a healthy action or activity you enjoy or (c) the big picture goal you are striving for. However big or small the answer seems, pivot away from the urge and impulse to make comparisons. Follow through on the action and give yourself credit for taking a step to make your life more fulfilled in these moments we have shared together. Remember: When you live with intention, you take control of your actions, your environment, and ultimately your well-being. ‘I have the power to intentionally change my life moment by moment.’ This practice can be a game-changer for anyone!”
