The Marshmallow Test

Delayed gratification is a concept that cuts across time and culture and is deeply ingrained in our pursuit of long-term goals and personal well-being. It is the ability to resist the temptation of immediate rewards in favor of more substantial, long-term benefits. On the flip side, instant gratification involves succumbing to the desire for immediate pleasure without considering the potential consequences.

Think about diet and exercise, where the choice to resist the immediate pleasure of indulging in unhealthy treats or skipping a workout can lead to a healthier, happier future. Consider saving for the future, where the decision to set aside a portion of your income today can pave the way for financial security down the road. These everyday examples underscore the powerful impact that delaying instant gratification can have on our lives.

To understand the science behind delayed and instant gratification, let’s explore the brain's reward system. When we experience immediate pleasure, such as eating a tasty treat, our brain's pleasure center lights up. This creates a powerful urge to seek instant gratification repeatedly.

However, the ability to delay gratification activates the prefrontal cortex, responsible for executive functions like decision-making, planning, and impulse control. This part of the brain helps us resist temptation by considering the long-term consequences of our actions.

In 1972, Stanford University conducted a study on delayed gratification led by professor and psychologist Walter Mischel called the Stanford Marshmallow Experiment. The famed experiment is one of the most influential psychological tests in the field of delayed gratification. The study was designed to investigate children's ability to delay immediate rewards in favor of receiving a larger reward later. The experiment provided valuable insights into self-control and its long-term consequences.

The premise of the Marshmallow Test was relatively straightforward. Preschool-aged children were placed in a room with a single marshmallow on a table. The child was given a choice, they could either eat the marshmallow immediately or wait 15 minutes and in return receive two marshmallows as a reward. The experimenter would then leave the room, leaving the child alone with the marshmallow. The idea was to measure the child's ability to delay immediate gratification and to observe how this capacity related to various life outcomes in the future.

The results of the Marshmallow Test were both fascinating and illuminating. Some children were able to resist the temptation and wait for the second marshmallow, while others succumbed to the immediate pleasure and consumed the first marshmallow as soon as the experimenter left the room.

The test revealed substantial individual differences in children's ability to delay gratification. Some children exhibited impressive self-control, while others struggled to resist immediate temptation. The most striking discovery was that children who demonstrated the ability to delay gratification and waited for the second marshmallow tended to have more positive life outcomes in the long run. These outcomes included higher SAT scores, better academic performance, healthier relationships, and greater financial stability.

The test underscored the importance of impulse control and the ability to consider delayed rewards when making decisions. Children who could postpone their desires for a larger, future reward exhibited higher levels of self-discipline and impulse control.

Perhaps the most significant revelation was that delayed gratification is not merely an inherent trait. It is a skill that can be developed and improved over time. This challenged the notion that individuals are simply born with self-control or impulsivity as fixed characteristics.

The Marshmallow Test's ability to predict future success and well-being was striking. It demonstrated that a simple test measuring self-control in childhood could offer insights into an individual's future achievements and overall life satisfaction. Individuals who practice delayed gratification tend to achieve more significant accomplishments in various aspects of life, from academics and careers to personal relationships.

Now that we understand the importance of delayed gratification, here are some practical hacks to help you resist temptation:

1. Mindfulness Meditation - Dedicate a few minutes each day to mindfulness meditation. Focus on your breath and observe your thoughts without judgment. Over time, this can improve your impulse control. Numerous studies have shown that mindfulness meditation can enhance self-control and willpower by increasing your awareness of your thoughts and emotions.

2. The Two-Minute Rule - If you are procrastinating on a task, commit to doing it for just two minutes. Often, once you start, you'll find it easier to continue and complete the task. Behavioral psychology suggests that making tasks more manageable and breaking them into smaller steps can improve self-control.

3. Self-Control Training - Create a "self-control workout" by intentionally placing yourself in situations that require you to resist temptation. Start with small challenges and gradually increase the difficulty to build your self-control over time. Research has shown that self-control can be strengthened through practice, just like a muscle.

4. Healthy Habits and Environmental Changes - Rearrange your environment to make healthy choices more convenient and unhealthy ones less accessible. For example, keep healthy snacks visible and readily available, while hiding or removing junk food. Your environment plays a significant role in your self-control. Modifying your surroundings can help you avoid temptations

5. Goal Setting and Implementation Intentions - Clearly define your goals and break them down into smaller, actionable steps. Create implementation intentions by specifying when and where you'll work on these steps. This makes it easier to follow through. Setting clear goals and creating implementation intentions (specific plans for when and where you will take action) can enhance self-control and motivation.

To summarize, the Marshmallow Experiment highlighted the importance of delayed gratification as a critical life skill. It showed that the ability to resist immediate temptation in favor of greater rewards in the future can lead to more positive outcomes in various areas of life. Furthermore, it emphasized that self-control and impulse control are skills that can be nurtured and developed, offering hope for those looking to improve their decision-making abilities and enhance their future prospects.

Creatine: Myth vs. Facts

Creatine supplements burst onto the fitness scene in the early 1990s and quickly gained widespread popularity among athletes and bodybuilders. The catalyst for this was the publication of a groundbreaking study in the Journal of Applied Physiology in 1992 by Dr. Roger Harris, which demonstrated that creatine supplementation significantly increased muscle creatine content, leading to improved performance in high-intensity, short-duration activities.

So, what is creatine? Creatine is a naturally occurring compound found in small amounts in certain foods and synthesized within our bodies, primarily in the liver, kidneys, and pancreas. It plays a crucial role in energy production, particularly during short bursts of intense physical activity. Creatine is stored in the muscles and used to regenerate adenosine triphosphate (ATP), the body's primary energy currency.

Myths vs. Facts About Creatine

Myth 1: Creatine is a steroid. 

Fact: Creatine is not a steroid. It is a naturally occurring compound found in food and synthesized by the body.

Myth 2: Creatine is harmful to the kidneys. 

Fact: Numerous studies, including a review published in the Journal of the International Society of Sports Nutrition in 2011, have shown that creatine is safe for the kidneys when used in recommended doses by healthy individuals.

Myth 3: Creatine causes dehydration and cramping.

Fact: Creatine can increase muscle cell hydration but does not cause dehydration or cramping when consumed with adequate water intake.

Myth 4: Creatine is only for bodybuilders. 

Fact: Creatine can benefit a wide range of athletes and fitness enthusiasts, including those involved in endurance sports and recreational fitness.

Myth 5: Creatine is only effective for men. 

Fact: Creatine is equally effective for both men and women. A study published in the Journal of Sports Science & Medicine in 2012 found that creatine supplementation improved muscle strength and endurance in both male and female participants.

Myth 6: Creatine is only for young athletes. 

Fact: Creatine can benefit individuals of all ages, including older adults. It may help maintain muscle mass, improve strength, and support overall fitness in aging populations.

Benefits of Taking Creatine

1. Enhanced Exercise Performance: Numerous studies have shown that creatine supplementation can boost performance in activities that require short bursts of power, such as weightlifting, sprinting, and jumping. It helps you push harder and longer during workouts. A meta-analysis published in the Journal of Strength and Conditioning Research in 2003 found that creatine supplementation led to significant improvements in strength and power performance.

2. Muscle Growth: Creatine promotes muscle protein synthesis and cell hydration, resulting in increased muscle mass over time. This makes it a favorite among bodybuilders and strength athletes.

3. Brain Health:  A review published in the journal Nutritional Neuroscience in 2018 suggests that creatine may have cognitive benefits, including improved memory and mental clarity. It is being studied for its potential in treating neurological conditions like Alzheimer's and Parkinson's disease.

4. Improved Muscle Recovery: Creatine may aid in faster post-exercise muscle recovery by reducing muscle cell damage and inflammation.

   Study: A study published in the European Journal of Applied Physiology in 2008 showed that creatine supplementation decreased muscle cell damage markers following intense exercise.

5. Potential for Medical Conditions:  According to research published in the journal Neuromuscular Disorders in 2016, creatine supplementation could benefit individuals with muscular dystrophy and sarcopenia (age-related muscle loss) by enhancing muscle strength. It may help improve muscle function and quality of life in these populations.

Essentially, creatine is a remarkable supplement with a rich history of scientific support. It is among the most well-researched supplements and when used responsibly, it can significantly enhance exercise performance and muscle growth, and potentially contribute to brain health. As always, remember to consult with a healthcare professional before starting any new supplement regimen.

The 2023 Ryder Cup

The Ryder Cup, one of golf's most prestigious and anticipated events, is coming to the scenic Marco Simone Golf and Country Club in Rome, Italy, beginning September 29-October 1, 2023. This biennial clash between the best golfers from the United States and Europe has a rich history dating back to 1927, making it a cherished tradition in the world of sports.

Although the Americans have won several international events on their home turf, they have not hoisted the Ryder Cup trophy on European soil since 1993. The US, headed by team captain, Zach Johnson, is looking to end the three-decades-long drought this weekend.

Team USA

Captain: Zach Johnson

Auto-qualifiers
Scottie Scheffler
Xander Schauffele
Patrick Cantlay
Max Homa
Wyndham Clark
Brian Harman

Captain’s picks
Jordan Spieth
Rickie Fowler
Brooks Koepka
Justin Thomas
Sam Burns
Collin Morikawa

Team Europe 

Captain: Luke Donald

Auto-qualifiers
Rory McIlroy
Jon Rahm
Robert MacIntyre
Tyrrell Hatton
Matt Fitzpatrick
Viktor Hovland

Captain’s picks
Tommy Fleetwood
Justin Rose
Sepp Straka
Shane Lowry
Ludvig Aberg
Nicolai Hojgaard

The following is the three-day schedule and how to view the Ryder Cup:

Day 1 - Friday, September 29

MORNING FOURSOMES

Match 1, 1:35 a.m. ET: Scottie Scheffler/Sam Burns (USA) vs. Jon Rahm/Tyrrell Hatton (EUR)
Match 2, 1:50 a.m. ET: Max Homa/Brian Harman (USA) vs. Viktor Hovland/Ludvig Aberg (EUR)
Match 3, 2:05 a.m. ET: Rickie Fowler/Collin Morikawa (USA) vs. Shane Lowry/Sepp Straka (EUR)
Match 4, 2:20 a.m. ET: Xander Schauffele/Patrick Cantlay (USA) vs. Rory McIlroy/Tommy Fleetwood (EUR)

AFTERNOON FOUR-BALL

Match 1, 6:25 a.m. ET: Matchup TBD
Match 2, 6:40 a.m. ET: Matchup TBD
Match 3, 6:55 a.m. ET: Matchup TBD
Match 4, 7:10 a.m. ET: Matchup TBD

Live TV coverage 1:30 a.m. to noon on USA Network
Live stream online: 1:30 a.m. to noon on fubo and RyderCup.com

Day 2 - Saturday, September 30

MORNING FOURSOMES

Match 1, 1:35 a.m. ET: Matchup TBD
Match 2, 1:50 a.m. ET: Matchup TBD
Match 3, 2:05 a.m. ET: Matchup TBD
Match 4, 2:20 a.m. ET: Matchup TBD

AFTERNOON FOUR-BALL

Match 1, 6:25 a.m. ET: Matchup TBD
Match 2, 6:40 a.m. ET: Matchup TBD
Match 3, 6:55 a.m. ET: Matchup TBD
Match 4, 7:10 a.m. ET: Matchup TBD

Live TV coverage 1:30-3 a.m. on USA Network | 3 a.m. to noon on NBC
Live stream online: 1:30 a.m. to noon on fubo and RyderCup.com

Day 3 - Sunday. October 1

Match 1, 5:35 a.m. ET: Matchup TBD
Match 2, 5:47 a.m. ET: Matchup TBD
Match 3, 5:59 a.m. ET: Matchup TBD
Match 4, 6:11 a.m. ET: Matchup TBD
Match 5, 6:23 a.m. ET: Matchup TBD
Match 6, 6:35 a.m. ET: Matchup TBD
Match 7, 6:47 a.m. ET: Matchup TBD
Match 8, 6:59 a.m. ET: Matchup TBD
Match 9, 7:11 a.m. ET: Matchup TBD
Match 10, 7:23 a.m. ET: Matchup TBD
Match 11, 7:35 a.m. ET: Matchup TBD
Match 12, 7:47 a.m. ET: Matchup TBD

Live TV coverage: 5:30 a.m. to 1 p.m. on NBC
Live stream online: 5:30 a.m. to 1 p.m. on fubo and RyderCup.com

NFL Week 4

Here's a breakdown of the odds for Week 4 according to CBS Sports:

Thursday, Sept. 28

Lions at Packers (+1.5, 46)

Sunday, Oct. 1

Falcons at Jaguars (-3, 43.5)

Dolphins at Bills (-2.5, 54)

Vikings at Panthers (+4, 45.5)

Broncos at Bears (+3, 46)

Ravens at Browns (-3, 40.5)

Steelers at Texans (+2.5, 42.5)

Rams at Colts (PK, 47)

Buccaneers at Saints (-3, 40.5)

Commanders at Eagles (-8, 43.5)

Bengals at Titans (+2, 41)

Raiders at Chargers (-5.5, 48.5)

Patriots at Cowboys (-6.5, 43)

Cardinals at 49ers (-14, 44)

Chiefs at Jets (+9.5, 42.5)

Monday, Oct. 2

Seahawks at Giants (-1, 47.5)

Answer to Last Week’s Trivia

Which country consumes the most chocolate per capita? Switzerland

Although there are other countries across the globe that consume more chocolate in total, Switzerland consumes the most chocolate per person.

Trivia Time

What was the first patented service uniform in the United States?

Stay tuned next week for the answer.