The famous marshmallow test (Mischel et al., 1988), where children were given the choice between eating one marshmallow immediately or waiting for two later, may have revealed more than just willpower—it might help explain why some people maintain sharper cognitive function as they age. Recent research suggests that our ability to delay gratification could be a crucial factor in protecting against early onset of Alzheimer’s symptoms and other forms of cognitive decline (Wu et al., 2024).
Think of your brain as a muscle that gets stronger with practice. Every time you choose a long-term benefit over immediate pleasure, you’re essentially doing a mental workout. This workout engages multiple brain regions, particularly the prefrontal cortex, the brain area that is responsible for planning, reasoning, and controlling impulses. Just as regular physical exercise helps maintain muscle strength, regularly exercising self-control may help maintain cognitive function throughout life. Over time, delayed gratification increases mental tenacity and the ability to persevere through obstacles (Touroutoglou et al., 2020).
The science behind this connection is fascinating. When we resist immediate rewards, we activate “cool” regulation strategies in the right prefrontal cortex, the rational reasoning center of decision-making. In contrast, giving in to immediate gratification typically involves “hot” strategies in the amygdala and ventral striatum, the brain areas associated with emotional decision-making. The more we practice using these “cool” strategies, the stronger these neural pathways become, potentially creating a cognitive reserve that could help delay or prevent symptoms of cognitive decline (Willoughby et al., 2011).
Future time perspective
But it’s not just about willpower. Future time perspective (FTP)—our ability to envision and plan for the future—plays a crucial role. People with a stronger FTP tend to make healthier lifestyle choices, from maintaining regular exercise routines to choosing nutritious foods over quick, unhealthy options. These choices, in turn, contribute to better brain health and potentially lower risk of cognitive decline (Bohn et al., 2016).
The good news is that these skills can be developed at any age. While the foundation may be laid in childhood (as demonstrated by the marshmallow test), adults can strengthen their self-regulation abilities through practice and conscious effort. Simple strategies like setting specific goals, creating detailed action plans, and using monitoring techniques that measure progress can help build these crucial skills. Recent studies have shown that individuals who consistently practice delayed gratification tend to maintain better cognitive function as they age. This isn’t just about resisting temptation—it’s about developing a more strategic approach to life choices. People who excel at delay of gratification often demonstrate better problem-solving abilities, stronger emotional regulation, and more effective stress management—all factors that contribute to cognitive resilience (Shatenstein et al., 2015)
Physical activity plays a particularly important role in this relationship. Research combining data from the National Health and Nutrition Examination Survey with genetic analysis has revealed that higher levels of physical activity are associated with better cognitive function, especially in older adults (Liu et al., 2024). The ability to delay gratification makes it easier to maintain regular exercise habits, creating a positive feedback loop that benefits brain health. What’s particularly encouraging is that these benefits appear to be cumulative. Each time we choose to delay gratification for a better long-term outcome, we’re not just making a single good decision—we’re strengthening our brain’s capacity for self-regulation and potentially building protection against future cognitive decline.
Build your skills
For those interested in developing these skills, start small. Begin with manageable delays in gratification and gradually increase the waiting period. Set specific, achievable goals and create detailed plans for reaching them. Practice mindfulness techniques to become more aware of impulsive urges and develop strategies to manage them effectively. Look out for my forthcoming book, The Paradox of Passion: How Rewards Covertly Control Motivation, which outlines dozens of additional strategies for leveraging our neurological systems to enhance productivity.
Remember, it’s never too late to start building these protective cognitive skills. While early development of self-regulation abilities is beneficial, research shows that these skills can be strengthened throughout life. The key is consistent practice and a conscious effort to make choices that prioritize long-term benefits over immediate rewards. This research in aggregate is another powerful reminder that the small choices we make today can have lasting impacts on our mental well-being tomorrow.