Cognitive reappraisal-in which we reinterpret our emotional response to something-can help us think of our greatest temptation as a toxin rather than a treat. Distraction, for example, can shift focus away from the siren call of a sweet snack or the lure of a cigarette. Mischel's observations have revealed that people can study their lapses in self-control and develop personal coping strategies. Stress can also tip the balance toward hot thinking, which can explain why otherwise even-tempered adults will still succumb to inappropriate enticements when under duress.įortunately, anyone can learn to delay gratification. Experience has taught them to distrust the promise of future treats. For example, kids raised in unstable homes with unreliable adults are more apt to take their rewards right away. The other side, the “cool” prefrontal cortex, which oversees planning and problem solving, reasons that greater pleasure is worth the wait.Įach child will respond differently to this mental tug-of-war, and factors such as genetics, parenting and environment can shape the reaction.

One side, the “hot” limbic system, which includes the emotionally reactive amygdala, focuses on the mouthwatering marshmallow and urges us to enjoy it now. The choice between instant or delayed rewards pits two factions within the brain against each other. Along the way, Mischel reveals the techniques that separate highly disciplined kids from their peers, tricks that anyone can use to sidestep the snares of temptation. These curious correlations are at the heart of The Marshmallow Test, which surveys dozens of studies that document the power of self-control. Over time Mischel found that kids who could hold out for greater rewards had better social and cognitive development, self-worth and SAT scores later in life. The youngsters could opt for immediate enjoyment of a single delectable treat-a marshmallow-or they could wait up to 20 minutes and get two of them. The Marshmallow Test: Mastering Self-Controlįifty years ago Mischel, a psychologist, presented preschoolers with a difficult choice.

The Marshmallow Test by Walter Mischel