18 Delayed Gratification Examples & Scenarios

In a world of one-click purchases, instant downloads, and same-day deliveries, the ability to wait for something better is becoming increasingly rare—and increasingly valuable. 

Delayed gratification is the practice of resisting an immediate reward in favor of a later, often larger or more enduring benefit. It's the choice to endure short-term discomfort or sacrifice for long-term gain.

Perhaps the most famous study on this concept is the "marshmallow experiment" conducted at Stanford University in the late 1960s. 

Researchers presented children with a simple but challenging choice: eat one marshmallow now or wait 15 minutes and receive two marshmallows. The researchers then tracked these children for decades and found something remarkable—those who could delay gratification tended to have better life outcomes, including higher SAT scores, lower BMI, better social skills, and greater financial stability.

The ability to delay gratification isn't just a childhood skill; it's a lifelong practice that shapes our health, wealth, relationships, and overall happiness. People who master this skill often experience:

• Greater financial security and wealth accumulation
• Improved physical health and fitness
• More successful careers and educational attainment
• Stronger, more resilient relationships
• Enhanced emotional wellbeing and life satisfaction

While the concept might seem straightforward, putting it into practice can be challenging in our instant-gratification culture. 

That's why examples from real life are so valuable—they show us what delayed gratification looks like in action and inspire us to incorporate this powerful principle into our own lives.

In this article, we'll explore practical examples of delayed gratification across different areas of life, from finances to fitness, careers to relationships, and everyday scenarios that present opportunities to practice this skill. 

Each example includes the specific scenario and the benefits that come from choosing the longer, but more rewarding path.

Delayed gratification examples by category

Financial delayed gratification examples

Example: Building an emergency fund

• Scenario: Setting aside money each month in a separate account before spending on wants
• Benefit: Financial security during unexpected hardships and reduced stress during emergencies

Example: Avoiding impulse purchases

• Scenario: Implementing a 48-hour waiting period before buying non-essential items
• Benefit: More thoughtful spending, accumulation of savings, and fewer regretted purchases

Example: Investing regularly despite market fluctuations

• Scenario: Continuing monthly investments even when markets are down
• Benefit: Taking advantage of dollar-cost averaging and potentially higher long-term returns

Health & fitness delayed gratification examples

Example: Consistent exercise habits

• Scenario: Waking up 45 minutes earlier for a morning workout
• Benefit: Improved cardiovascular health, energy levels, and mental well-being

Example: Meal prepping healthy options

• Scenario: Spending Sunday afternoon cooking nutritious meals for the week
• Benefit: Better nutrition, reduced weekday stress, and money saved on takeout

Example: Limiting alcohol consumption

• Scenario: Choosing to have just one drink or none at social gatherings
• Benefit: Better sleep quality, improved liver health, and clearer thinking

Career & education delayed gratification examples

Example: Pursuing advanced education

• Scenario: Attending night classes after work to earn a degree or certification
• Benefit: Increased earning potential, expanded career opportunities, and greater job security

Example: Starting at entry-level positions

• Scenario: Taking a lower-paying role to gain experience in a desired industry
• Benefit: Building valuable skills, understanding the business fundamentally, and creating a foundation for advancement

Example: Learning new skills during free time

• Scenario: Dedicating weekends to master relevant professional skills
• Benefit: Becoming more valuable to employers and opening doors to specialized roles

Relationship delayed gratification examples

Example: Working through difficult conversations

• Scenario: Addressing relationship issues directly instead of avoiding them
• Benefit: Deeper understanding, stronger trust, and healthier long-term relationship dynamics

Example: Building trust before commitments

• Scenario: Taking time to know someone well before making serious commitments
• Benefit: More stable relationships built on genuine compatibility rather than initial attraction

Example: Active listening

• Scenario: Fully focusing on what your partner is saying before formulating a response
• Benefit: Partners feel valued and understood, leading to better communication

Everyday life delayed gratification examples

Example: Regular home maintenance

• Scenario: Setting aside time monthly for preventative home upkeep
• Benefit: Avoiding costly emergency repairs and maintaining property value

Example: Reading books instead of scrolling

• Scenario: Keeping a book nearby and reaching for it instead of your phone
• Benefit: Improved focus, expanded knowledge, and better sleep if done before bed

Example: Batch cooking meals

• Scenario: Preparing large quantities of food that can be portioned and frozen
• Benefit: Time saved during busy weekdays and reduced temptation for unhealthy convenience foods

Teaching delayed gratification (parenting examples)

Example: Savings jar system

• Scenario: Helping children divide allowance into spending, saving, and giving jars
• Benefit: Children learn money management and experience the satisfaction of reaching savings goals

Example: Homework before entertainment

• Scenario: Establishing a routine where schoolwork must be completed before play
• Benefit: Children develop discipline and learn to prioritize responsibilities

Example: Limiting screen time

• Scenario: Setting clear boundaries around technology use
• Benefit: Children develop diverse interests and better attention spans

Final thoughts

Delayed gratification isn’t about heroic willpower—it’s about small, everyday choices that add up. Saving instead of impulse-buying, moving your body when it’s inconvenient, or leaning into a hard conversation because the relationship matters. These moments may seem minor, but over time, they shape your life in meaningful ways.

The more you practice, the easier it gets. Like building a muscle, choosing long-term rewards over short-term comfort starts to feel more natural. What feels hard at first eventually builds confidence—and a sense that you’re actually showing up for your future self.

And no, this isn’t about denying yourself joy. It’s about being intentional instead of impulsive—pausing to ask, “Is this helping the life I want?” If you find these patterns hard to change on your own, therapy can help you get unstuck, clarify what matters most, and build habits that actually stick. Working with a therapist gives you support, structure, and insight as you create changes that last.