The Marshmallow Test: Mastering Self-Control

by Walter Mischel

Psychologist Walter Mischel, designer of the Marshmallow Test, explains what self-control is and how to master it.

A child is presented with a marshmallow and given a choice: Eat this one now, or wait and enjoy two later. What will she do? And what are the implications for her behavior later in life?

The world's leading expert on self-control, Walter Mischel has proven that the ability to delay gratification is critical for a successful life, predicting higher SAT scores, better social and cognitive functioning, a healthier lifestyle and a greater sense of self-worth. But is willpower prewired, or can it be taught?

In The Marshmallow Test, Mischel explains how self-control can be mastered and applied to challenges in everyday life—from weight control to quitting smoking, overcoming heartbreak, making major decisions, and planning for retirement. With profound implications for the choices we make in parenting, education, public policy and self-care, The Marshmallow Test will change the way you think about who we are and what we can be.

Genres: Psychology, Nonfiction, Self Help, Science, Personal Development, Parenting, Audiobook

336 pages, Hardcover

First published September 23, 2014

Reviews

[Amir Tesla · Rating 4 out of 5]

“The intelligent desire self-control; children want candy.” (Rumi)

The subject: This delicate book, wraps up the latest findings on self-control and willpower, the line of study which was initiated in 1960 by the author "Walter Mischel".

The book: This is the fifth book I've read about self-control and willpower, so it would be natural not expect much new insights. I was wrong. This book actually enhanced, perfected and debugged many of the ideas I'd read in previous books.

Self-control is the single most important factor that can be measured early in childhood and virtually predicts the child's fortune in his/her years to come.

Bad news is the default efficiency of one's willpower is determined by his/her genes and the nurturing environment between ages of 1 to 6. The good news is that this default willpower is malleable and can be cultivated through education and practice.

What you will learn:
In short, this book adds a new weapon to your arsenal for the battle against temptations. Do you want to know how to readily resist the temptation for the cheesecake in front of you? Do you want to know how to suppress the temptation for lighting your next cigarette? How about saving your marriage and not indulging in an infidelity?

Well, you're gonna be equipped with the knowledge, and techniques to win the war of resistance in this book.

Weapons:
Now let's look at some of the weapons you can use in the war of temptation:

1. Cool VS Hot: Whenever facing a tempting situation, like a piece of cake you want to avoid, there are two aspects to the situation, Hot and cold. The desirable attributes of the cake, its sweetness, taste, smell, look constitute the hot dimension and thinking in this hot manner, makes you crave more and more till you indulge. On the other hand, you could imagine the cake in a cool manner, for instance, you can imagine it being a picture, or even you can turn the delicious, yummy cake into a disgusting object by visualizing it, for example, to be filled with cockroaches. In essence:

The power is not in the stimulus, however, but in how it is mentally appraised: if you change how you think about it, its impact on what you feel and do changes, The tempting chocolate mousse on the restaurant dessert tray loses its allure if you imagine a cockroach just snacked on it in the kitchen

2. Disassociate yourself: Whenever facing a hard situation (resisting a temptation or suffering a break up) imagin watching yourself from the eyes of another person. This way you shif the gears of your thoughts to a higher, cooler and more logical cognitive thinking.

3. Three stages of self-control: In all the self-control tactics, there exist three stages: First, you have to remember and actively keep in mind your chosen goal (if you eat the cake, you won't get fit). Second, you have to monitor your progress toward your goal and make the necessary corrections by shifting your attention and cognitions flexibly between goal-oriented thoughts and temptation=reducing techniques. Third, you have to inhibit impulsive responses like thinking about how appealing the temptations were or reaching out to touch them, that woyld prevent you from attaining your goal.

4. It all comes down to expectation: Till now, it was believed that for instance performing mentally-demanding tasks would lead to decision fatigue (running out of willpower). But now, it's discovered that it all comes down to your expectation, if you expect to get tired after a workout, you'll be tired, and if you expect to get energized after solving a math puzzle, you will be...

5. Your future self If you vividly imaging your future self with your desired goal (being fit, not smoking etc.) and emotionally get engaged with this future picture of yours, you will far more likely to stay commited to your resolutions.


To be completed ...

[Candace · Rating 3 out of 5]

What can I say about this one? It definitely isn't my usual type of book, as I prefer entertainment over enlightenment any day. That being said, it was interesting in the beginning and periodically throughout the book there were case studies that caught my attention.

The downside was that there was very little practical guidance offered. It read like a scientific literature review on self-control. Not surprisingly, young children that are able to delay gratification in exchange for a larger reward later, exhibit greater success later in life with matters that require sacrifices and self-denial now for long-term gains later. I didn't find this to be the least bit surprising, although the review of case studies was interesting at times.

Overall, it was a dry, tedious read for me. This is probably more of a reflection of my personal preferences than it is for this book. If you're a fan of non-fiction, self-help type of books, you might enjoy this one. I enjoyed it at first, but it quickly became repetitive and tiresome for me.

[Dana · Rating 3 out of 5]

This is a well written book, but it did not influence my self control. I thought that the information was displayed in an interesting and simple format and I enjoyed how the author attempted to get points across with real life stories.

I picked up this book hoping it would help me learn better self control techniques, and while The Marshmallow Test did cover this, it mainly focused on the effects of biology when it came to self control, and a large part was about how to rear your child to have better self control. I felt that the tips for adults were nothing more than common sense.

If you have a scientific interest in self control than I think this is a worthwhile read, but if you're looking for a book to help you achieve personal goals with control techniques I would keep looking. 3.5/5


Note: I received this book for free in exchange for an honest review.

[Chelsea · Rating 5 out of 5]

This book holds a wonderfully invigorating message: new research has proven that we are not prisoners to nature, nor to nurture. If we want to, we can change those most stubborn attributes of willpower and fear. Our life situation may not have set us up to be college graduates, financially stable, healthy, or heroes, but we still can be. We decide. We are capable.

The Marshmallow Test does not give you a thirty day plan to achieving your dreams. It does not provide recipes or an exercise regimen. It gives you the tools to create positive change, and it is up to you to use them.

[Jonna Higgins-Freese · Rating 1 out of 5]

Wow. This was about as fluffy as you can get.

There were a few useful tips in the last chapter regarding making your future/final goal "hot" or real to you, and your current need to refrain "cold" by using strategies to think of other things, but that was it. I felt that the summaries of this research I'd read elsewhere were about as useful as this book.

5.20.2015 update: Since I read the book, I came across an interesting critique: that there are kids who live in chaotic homes where there may be abuse, drug use, poverty, etc. For those kids, the smart/functional thing to do may be to eat the marshmallow right away, because a marshmallow you've eaten is worth two you're promised in the future -- the one in your mouth is the only one you can be assured of getting. The suggestion was that what this test actually tests is whether the kids grew up in stable homes where they could reliably trust what adults promised. And, therefore, the associations with future success are more reflective of initial SES than anything related to personal grit. Useful. Wish I could remember where I read it -- anyone know?

8.5.2018 update: From Scientific American's Antigravity column this month: "The new study, 'Revisiting the marshmallow Test: A Conceptual Replication Investigating Links between Early Delay of Gratification and Later Outcomes,' released May 25 online in _Psychological Science_, tested 10 times as many youngsters as the original research. And it found a much smaller association between delaying gratification and how the children turned out. the work also discovered a connection between higher family income and short-term self-control. Perhaps the rich kids showed up for the test stuffed."

[Mehrnaz · Rating 5 out of 5]

اگه بدونیم قدرت بچه‌ها( و بزرگ‌سالان) در آزمایش مارشملو، ارتباط زیادی با آینده‌ی(شغلی، فردی، بی ام آی بدن و..) اون‌ها داره، چی؟
اگه بدونیم طوری که ما "انتخاب" می‌کنیم به مسائل نگاه کنیم، در کارایی و عملکرد ما تاثیر داره چی؟


انتخابِ سریع یا انتخابِ با تاخیر اما همراه با جایزه! والتر میشل از دهه‌ی ۶۰ این آزمایش‌رو بررسی می‌کرده، آزمایشی که به آزمون مارشملو معروف شده. حالت کلی و ابتدایی آزمایش ساده‌است: من بهت یه مارشملو میدم، و اتاق رو ترک می‌کنم. اگر صبر کنی تا من برگردم به عنوان جایزه دوتا مارشملو میگیری. اما اگر خواستی صبر نکنی باید زنگ روی میز رو به صدا در بیاری و اون موقع میتونی مارشملوت رو بخوری، اما خبری از مارشملوی دوم نیست.


قبل از نوشتن یه خلاصه از کتاب:
تو ریویوها میگن که این کتاب خسته‌کننده است و فقط "اطلاعات' میده. راستش تقریبا توی هر پاراگراف یا دیگه حداکثر یک صفحه شما با یه تحقیق و آزمایش متفاوت، مواجه میشین. آزمایش‌هایی که میشه سریع و ساده ازشون رد شد یا واقعا بهش فکر کرد و مثال‌سازی از زندگی شخصی کرد، که یافته‌های این تیکه دقیقا کجا میتونه مفید باشه. اما به نظر من خیلی بافاصله خسته‌کننده که نبود، خیلی هم جالب بود. مسئله اینه که کتاب مثل خیلی از کتاب‌ها گام به گام راهکار نمیده و روش بیانش خیلی علمیه. مثلا توی داده‌کاوی، اصلا نمیشه رابطه‌ی بین دو چیز رو به رابطه‌ی علّی معلولی تفسیر کرد. سر همین نویسنده خیلی علمی فقط ارتباط‌هایی رو که پیدا کرده، بیان می‌کنه و نمیاد برای جذب(یا گول زدن؟) مردم تفسیرهای دهن‌پرکن و جذاب رو، روی یافته‌هاش سوار کنه! علم چه یافته‌هایی در این زمینه داشته.. موضوع و هدف این کتاب اینه.




یه خلاصه‌ای از کتاب:
1. Hot vs. Cool
میشل برای توضیح سازوکارهای ذهنی این آزمایش از دو تعبیر "هات" و "کول" استفاده می‌کنه. هات همون روندیه که مارشملو رو برای ما غیرقابل اجتناب می‌کنه و کول یا کولینگ مثل همون خنک‌کننده و آب روی آتیشه، که ما تصمیم بهتررو بگیریم.


2. You + Future You (self-distanting)
چه چیزی میتونه کمک کنه که ما با سیستم کولینگ‌مون تصمیم بگیریم. این‌ها کارهایی هستند که بچه‌های آزمایش به صورت ناخودآگاهاه انجام دادن، که تو فصل دوم و توی آزمایش بزرگ‌سالان برای شرایط سخت یا حتی شکست‌های عشقی کاملا کارآمد و پاسخگو بودن:


- ایجاد فاصله بین فرد و مارشملو
- تصور اینکه مارشملو فقط یه عکسه و واقعی نیست
- تصور اینکه مارشملوها شکرهای خوشمزه نیستن بلکه فقط یه تیکه ابر هستن!(Re-framing)
- تمرکز روی یه کار غیر مرتبط دیگه
- چندش تصور کردن مارشملو ها!
- از بیرون دیدن مارشملوها و نه دیدن از زاویه دید فرد، (که تصور کردن خود آینده هم این از بیرون نگاه کردن رو برای ذهن شبیه‌سازی می‌کنه، چون خود آینده‌ی شما غریبه‌تر از خود شماست.)


4. Willpower
خیلی‌ها ادعا می‌کنن که اراده محدود هست و ما باید توی خرج کردن اون محتاط باشیم. میشل بررسی می‌کنه که جاهایی که شرکت‌کننده‌ها خسته شدن یا تسلیم شدن، در واقع اونقدر انگیزه‌ی قوی برای ادامه‌ی کار نداشتن.


اتفاق جالب نوع طرز فکر افراد و عملی شدن انتظار اون‌ها بوده!
فکر می‌کنین حل کردن مسائل ریاضی انرژی‌تون رو تخلیه می‌کنه؟ درست فکر می‌کنین.
فکر می‌کنین حل کردن مسائل ریاضی لذت‌بخش و انرژی‌بخشه؟ درست فکر کنین.
این تفکر رو میشه برای هرچیزی بسط داد. نوع دیدگاه ما توی قدرت اراده‌ی ما نوع عملکردمون خیلی تاثیر داره.


نکته‌ی قابل توجه دیگه برای من‌ زنجیره تصمیم‌ها بود. بچه‌هایی که تو تست خوب عمل کرده بودن و خیلی بیشتر از زمان آزمایش هم صبر کرده بودن، مارشملوهاشون رو نمی‌خوردن! اون‌ها می‌خواستن صبر کنن تا به خونه برن تا این موفقیت و افتخارشون رو به والدین‌شون هم نشون بدن! :))
این نشون میده هربار که ما سیستم کولینگ‌مون رو انتخاب می‌کنیم درواقع خودمون رو قوی‌تر می‌کنیم که احتمالا این زنجیره ادامه پیدا کنه!


5. Choices
این نقل‌ قول که واقعا عاشقش شدم فوق‌العاده کتاب رو جمع‌بندی می‌کنه:

I can't end this discussion without reiterating: a life lived with too much delay of gratification can be as sad as one without enough of it. The biggest challenge for all of us - not just for the child - may be to figure out when to wait for more marshmallows and when to ring the bell and enjoy them. But unless we learn to develop the ability to wait, we don't have that choice.






4.5*


۱۹ دی ۱۳۹۹

[Shog Al Maskery · Rating 5 out of 5]

This is a book I really enjoyed from cover to cover. It helped me understand how we thought as children and how nature and nurture play a part in who we are today. It’s the book I wanted to finish but never wanted to end. Highly recommended!

[Bonny · Rating 4 out of 5]

It is a bit ironic and telling that while reading The Marshmallow Test, I wanted Dr. Mischel to cut to the chase and just give me the tips and tricks that would enable me to gain more self-control. Even if I currently lack patience as an adult and probably would have been one of the children that wanted one marshmallow right now, he has written a book that gives me hope along with plenty of scientific explanation that self-control is a skill that I can develop, nurture and practice. I think the author does an excellent job of explaining what self-control is, where it is warranted, instances where it may be more appropriate not to delay gratification, and what we might gain in our lives if we are able to better hone our willpower. As every science and statistics student has learned, correlation does not imply causation, and Dr. Mischel gives a well-reasoned explanation of what the ability to delay gratification may be correlated with. The reader is left with a clear understanding that waiting to get two marshmallows later instead of gobbling one immediately does not cause an easy and worry-free life! As other reviewers have stated, this is not a self-help book with a series of steps to be followed, but it is thoughtful and thought-provoking writing from the man who has spent his life researching self-control and provided us with the tools he has discovered.

[Christian Allen · Rating 2 out of 5]

A book with far too much fat in need of trimming, this 300 pager could have been half that length or less. Unremarkable findings are presented as the latest and greatest in neuroscience and wrapped in psychobabble.

If you're looking for a cute story of the original test at Stanford and some vague suggestions on enhancing self control this is your book. If you're looking for a to-the-point message and a how to guide backed by real data look elsewhere.

[Candleflame23 · Rating 4 out of 5]

The marshmallow experiment was a series of studies on delayed gratification in the late 1960s by psychologist Walter Mischel, this book shows the experiment Of this studies .


‏

The marshmallow test begin by offering the child a choice between one small reward provided immediately or two small rewards if they waited for a short period, approximately 15 minutes, during which the tester left the room and then returned.

And of course some of the children didn’t wait and other where more patient so they received an extra marshmallow , the researchers found that children who were able to wait longer for the preferred rewards tended to have better life outcomes, as measured by Sat Scores , educational attainment,(BMI),and other life measures.

I may ask my self what would i do if I were in the child position .



#Done

#WalterMischel

#MarshmallowTest

#أبجدية_فرح

3/5






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[Amirography · Rating 5 out of 5]

Mind provoking book!
This book is absolutely essential to read for everyone.
The author is a well known psychologist whose his work has been misunderstood widely by even psychologists. Which is pitty. I enjoyed and used the material of this book, daily.
I will re-read this book in the future as it is a great source of strategies to self-control.

[Paul · Rating 2 out of 5]

This is an interesting book on self control. It starts by explaining the principles behind the "Marshmallow Test' where a child is offered a treat that they can take now, or if they are prepared to wait for a short period of time then the proffered treat will increased. This simple test gives psychologists a tool to predict how a individual will behave much later in life and how successful they will be.

Mischel then expands into other studies on behaviour that he has been involved in and covers some of the work undertaken in schools to teach self control, and methods that you can use at home to achieve the same goals.

Was worth reading, and he covers a fascinating subject fairly well. But it does feel like you are reading a academic paper at times. I think that 2.5 stars is fair.

[Ali Sattari · Rating 4 out of 5]

Fascinating read, I didn't expect to read such fundamental facts on will power, executive function and their broad effect on our various traits. I think I would read this at least once more, just to be sure I've absorbed the most!

[Sue · Rating 3 out of 5]

You know that willpower you are trying to employ to resist that extra dessert? I have bad news for you. The ability to resist temptation was already determined within your personality by the time you attended preschool. But before you throw in the towel and say, "I knew it. This effort is hopeless," I have more news for you. Self-control skills, both cognitive and emotional, can be learned, enhanced, and harnessed so that they become automatically activated when you need them. So put down that cupcake and stop blaming your biology, your parents, and/or your cultural upbringing!

This book is divided into 3 parts. Though the first part (focusing primarily on the ability to delay gratification and how it develops) is interesting, the book didn't become "real" for me until about half way through Part II when the author began to offer specific strategies that have been successfully used -- both with adults and with children -- to build self-control skills. In fact, some of the strategies were very similar to techniques that therapists use to build functional "emotional regulation" skills in children with autism (who often have a very hard time saying "no" to their immediate desires). At this point, I began marking pages for re-reading and reference so that I could incorporate the strategies that were new to me into my occupational therapy sessions.

So, the take-away for this book: If you like reading about the psychology of human development, you may enjoy it. If you work with children who have self-regulation problems, you may find it useful. If you are DETERMINED to improve your own self-control, you will possibly find some useful advice and definitely find some useful strategies, IF you put them into practice. (Ah, and there's the rub -- motivation has to be strong, and motivation can be very hard to come by in the middle of a pandemic when sweatpants are the fashion of the day and cupcakes on the counter look so much more tempting than carrots in the fridge. Just ask me -- I've gained 10 pounds during my extended quarantine!)

[Shayan Foroozesh · Rating 3 out of 5]

The idea was marvelous but the execution suffered too much from storytelling approach. It makes you crave for it has to offer but feeds you a meager amount. Might something to do with the marshmallow test :)) All I'm saying is that why say it in 300+ pages while it could be said in an article.

[Hristian Trendafilov · Rating 1 out of 5]

My favourite psychology, wrapped in the most BORRRING form possible! This book is amazing at what it has: - self-control; goal orientations; self-efficacy; epigenetics, the whole nurture vs nature; will power; motivation; social learning theory; the expert rule; the two types of thinking, traits... and yet it was PAINFUL to get through... The author did a pretty good job at making some interesting things, fairly dull. Or maybe I wanted more or more entertainment... But do pick it up, if you want to learn more about those topics. The style may appeal to you and more or less it is a relatively straightforward book to grasp.

"- But can I really change?
- Would you like to?"

Useful notes:
1. PA extends delay
2. Focus on the present - extends delay
3. Heat the later and cool the now; Self-distance; If-then scenarios
4. Overcontrolling parents - low self-control
5. Environment triggers gene expression
6. Complex environment makes dull rats smart
7. Hard work is king
8. Abstract thinking activates cool system
9. To know if you want smth in your future --> imagine it as detailed as possible
10.Overcoming emotional pain: - live through it; self-distance and reflect; - painkillers; - focus positive rships
11. Emotional pain hurts as much as physical pain
12. Stable and positive self-evaluations --> prevent depression and negativity later on
13. Predictions have little validity
14. No traits - rather situation specific states
15. Self-distance and analysis - better problem solving in rships
16. To change behaviour - monitor in a journal; know triggers and reactions and devise scenarios
17. Overcoming fear - 1. role-model 2. Do it with support and guidance
18. Energy givers and energy takers
19. Implicit theories of will power - If you think it will diminish, it will diminish faster
20. For kids to have high standards - 1. Be tough on them. 2. Be tough on you too.
21. If - then scenarios
22. Precommitment with if - then
23. Keep stress levels low when pregnant - or kid will have low self-control
24. Teach kids if - then. If no homework - no dessert
25. If kids want smth, teach them to focus on smth else.
26.PRAISE EFFORT
27.Work on enjoyable but hard taks - eg play piano
28. Be a good role model to your kid
29. Self-control is just the way, what matters is the goal.

[Aleksandar · Rating 4 out of 5]

A pretty great book that goes into the research that shows self-control can be learned. Genetics still play a part, but not as large a part as we once thought.

The book is divided into 3 sections. The first section deals with the original marshmallow test and related research, while the second and third sections deal with applications and strategies. I would have liked it if the first section were shorter as it seemed far too long for the amount of research it had to present. More strategies and the discussion of why they work would have been welcome, but maybe that's the TELL-ME-HOW-TO-NOT-EAT-THE-CAKE-IN-FRONT-OF-ME side of my personality. With that said, the author is coherent, conversational, and really interesting. You'll find yourself learning all sorts of tangential things too, for example, an aspirin actually helps relieve emotional pain.

Honestly, our minds are pretty amazing, and the book does a good job showing why. All in all, a fascinating read, and one I'd recommend to anyone interested in self control.

[Billy Baggins · Rating 5 out of 5]

Ένα επιστημονικό εγχειρίδιο, μια φιλοσοφική πραγματεία ή ένα πρωτότυπο βιβλίο ψυχολογίας; Μάλλον και τα τρία μαζί. Τα πειράματα του Walter Mischel τη δε��αετία του 60’ άλλαξαν ριζικά την αντίληψή μας σχετικά με τον τρόπο με τον οποίο αντιλαμβανόμαστε την ανθρώπινη συμπεριφορά, ως το αποτέλεσμα γονιδιακών και ενδιάθετων γνωρισμάτων που αποδίδονται στον καθένα από τον γενετικό κλήρο, για να συμπεριλάβει το ίδιο το άτομο και τους τρόπους τους οποίους αυτό επιστρατεύεται, προκειμένου να αναδιαμορφώσει και να ανακατευθύνει τις αντανακλαστικές εκτελεστικές του λειτουργίες.

Η όλη διανοητική προσπάθεια του εγχειρήματος στρέφεται γύρω από τη σημασία που έχει αφενός η καρτερικότητα στην εκπλήρωση των άμεσων επιθυμιών μας και στις αιτιώδεις σχέσεις που συνδέουν την ικανότητα αυτήν με τις επιλογές μας σε ένα ευρύ φάσμα δραστηριοτήτων, αφετέρου του τρόπου με τον οποίο η ικανότητα αυτή εκπαιδεύεται και τροποποιείται, με σκοπό να ενισχύσει την ικανότητά μας για αυτοέλεγχο και αυτοβελτίωση.

Η δοκιμασία του μαρσμέλοου, ένα απλό αλλά και κομψό πείραμα, επαναπροσδιόρισε τις ιδέες που τοποθετούσαν τον άνθρωπο στη θέση του θεατή της ζωής, όπως αυτή διαμορφώνεται από το DNA μας, για να τον αναγάγει στη θέση του πρωταγωνιστή και του δημιουργού, έτσι όπως αυτή μορφοποιείται από τις επιλογές μας.

[uosɯɐS · Rating 4 out of 5]

Audiobook.

I had very high SAT scores. Perhaps more importantly, I had very high PSAT scores (National Merit Scholar). I did take a Kaplan course to help prepare... but not everybody who took a Kaplan course did as well as I did... and I took the test a year younger than most. I used to credit homeschooling with my high academic performance. But... I have 3 siblings, and none of them did quite as well as me on standardized tests (though my younger brother did go on to get a PhD in music). So far as I know, no one else at my homeschool coop was ever a National Merit Scholar either. And, many public schoolers do become National Merit Scholars.

For a long time, I have avoided thinking of myself as a "High IQ" person. For one thing, I don't even think IQ is a very well-defined scientific idea (Yes, We Have No Neutrons: An Eye-Opening Tour Through the Twists and Turns of Bad Science). Also, being brough up in a highly religious home, I supposed I internalized the idea that "pride is a sin." Or, maybe as a woman, I'm just more suceptible to "impostor syndrome." Even now, I like the idea of "growth mindset" as an explanation for why some people persist, and therefore achieve, beyond others who believe in "fixed aptitude."

But, none of this seems to give a truly satisfying answer about why I achieved beyond others in many ways. Perhaps there truly is something different about me? Well, as a child in my family... I was always know as "the good one," "the responsible one," "the compliant one," etc. I never took a "Marshmallow Test," but I imagine if I had I would have been one of those who waited.

The original takeaway from this book is that those who performed well on "The Marshmallow Test" as pre-schoolers, had innate self-control that served them well for years to come (specifically: it correlated well with high SAT scores). And those who did poorly on the test, were bad at self-control, and continued to be for years to come. However, this book is all about analyzing what strategies are used by the children who succeeded, and exploring if and how they can be taught to others: this book certainly thinks that people can be taught to be "good Marshmallow Testers"!

I also babysat quite as bit when I was younger... my go to strategy was always: keep the kids busy having fun! If they are having fun in a way that you have provided... they won't be getting into trouble. Well, that is the distraction technique talked about in this book too. Also, being able to imagine (activating the hot system) various positive outcomes (in the future) resulting from various efforts kept me focused (in the present) many times. (In highschool, I had a crush on Han Solo and wanted to be Princess Leia, partly because Han Solo liked her. The scene right before their first kiss, she is welding. WELDING! I then somehow associated technical aptitude with romance... like, be really good at math/science/technology, and Han Solo will fall in love with you. Talk about activating the HOT system ;-) lol)

But, recently it has been found (as with everything in the social sciences lately, it seems!) that the original study was flawed. Well... maybe the subsequent studies were flawed too? He also mentions the concept of Decision Fatigue, which I've also now heard was based on questionable research. Perhaps I should hold a moratorium on reading any more social science books for a while... (ah, I also just read the other day that The Stanford Prison Experiment was a fraud! Well, there goes: The Lucifer Effect: Understanding How Good People Turn Evil; maybe The Science of Evil: On Empathy and the Origins of Cruelty is still worthwhile???)

[Deb (Readerbuzz) Nance · Rating 4 out of 5]

I’ve lately been quite taken with the idea that one of the biggest secrets of an ultimately happy life is
the development of self-control. If you haven’t heard about this fascinating study, let me sum it up
for you: Children are taken to an isolated room and presented with one marshmallow. If the child is
willing to wait for a time period until the researcher returns to the room and is able to avoid eating
the one marshmallow, he will be given two marshmallows. Some children could do it; some could
not. It was interesting to read about the extreme measures some children took in order to avoid
eating the single marshmallow until the researcher returned. Many years later, the same children
were again assessed, this time as adults. Those children who had delayed gratification were found
to be much more successful in completing schooling, in marrying, in raising children, and in life in
general. Remarkable.

Mischel tells the story of his original research and examines where the research has led and
where it is continuing to go. And it has led to some breathtaking places. Idle Grasshoppers
and Busy Ants. Thinking Hot and Cold. Protecting the Hurt Self: Self-Distancing. Will Fatigue. And
on and on.

I loved reading this book. Now if we can just figure out some good ways to teach children how
to wait for those two marshmallows we could have a better world.

[Kate · Rating 5 out of 5]

I won a copy of this book on Goodreads and I absolutely loved this book! I wasn't familiar with Dr. Mischel's pioneering research on self-control and delayed gratification until reading this book. The Marshmallow Test was created by Dr. Mischel over 40 years ago at Stanford University. Dr. Mischel's research used preschoolers in order to understand the relationship between delaying instant gratification and the cognitive processes used to achieve self-control. Only 30% of the preschoolers were able to delay gratification in order to receive a reward of two marshmallows. Subsequently, Dr. Mischel then followed these preschoolers later in life and discovered that being able to delay gratification resulted in higher test scores, better coping skills, and higher levels of achievement. This book is a very significant contribution to our understanding of the importance of self-control and how to better develop these skills. Since we live in an a society that is very oriented toward instant gratification, the timing of the release of The Marshmallow Test couldn't have come at a better time.

[Natalia · Rating 3 out of 5]

This is a great book if you aren't familiar with the area of executive function (self-control, etc.). I am so I didn't feel like I learned anything new but it was still fun. I think he makes a good case that we can literally never have to utter the words "nature vs. nurture" again because it's both, it's always both, and we know it's always both. So no more wondering. Mmmk everyone?

[Adelina Stanciu · Rating 4 out of 5]

“I think, therefore I can change what I am.”

[Danilo Weiner · Rating 3 out of 5]

Conhecia a história do teste do marshmallow (e apliquei na minha filha quando ela tinha 5 anos), mas nunca tinha me aprofundado nela. O livro traz todos os detalhes do teste (o marshmallow é apenas o nome como o teste ficou conhecido, havia a possibilidade de uso de muitos outros estímulos), explicações científicas (papel do sistema límbico x cortex pré-frontal durante sua execução) e muitos desdobramentos que ajudam a entender os mecanismos de autocontrole e o quanto podemos aprimorá-los e explorá-los para alcançar um ponto ótimo entre cair em tentações e adiar recompensas.

O autor introduz a teoria do sistema quente e frio - lembra muito o sistema 1 e 2 do Kahneman - para demonstrar alguns desses mecanismos que podem nos ajudar a resistir às tentações e adiar as recompensas e também desmistifica a crença tradicional de que a força de vontade é inata (aqui ele completa fazendo um paralelo de que o autocontrole é mais como um músculo e que pode ser levado a "fadiga muscular", afetando a resistência mental e física, pensamento racional e solução de problemas em contextos e tempos diferentes).

Um livro interessante, mas que a partir da metade o autor força um pouco a barra para trazer estudos e descobertas adjacentes que não se mostram muito interessantes...

[Kübra Hazal · Rating 4 out of 5]

Öncelikle kitabın yazarının bizzat deneyin araştırmacısı/sahibi olan psikolog olduğunu ben de bilmiyordum. Bakınca basit görünüyor ama hayat değiştirme kapasitesi var, bende de işe yarayacak umarım.

[Viktor Stevander · Rating 2 out of 5]

Intressant läsning. Många saker jag kommer ta med mig därifrån. Dock är det som med så många amerikanska populärvetenskapliga böcker att det smyckas ut med så många anekdoter och exempel att det blir en djup djungel man behöver ta sig igenom för att hitta guldkornen. Kan nog rekommendera att leta upp en sammanfattning av boken.

[Jamie · Rating 3 out of 5]

The Marshmallow Test: Mastering Self-Control by Walter Mischel

The "marshmallow test" is one of the few psychological experiments that has permeated into large parts of the public consciousness. In the original experiment, done by Walter Mischel and his colleagues in the 1960s at Stanford, young children aged seven to nine would be asked to choose from an assortment of treats. Options included the eponymous marshmallows, but tykes could choose a cookies or whatever they found most tempting. The experimenter placed one of the treats on the table at which the child was seated. The game was that the experimenter was going to exit the otherwise empty room and the child could either choose to eat the single treat or wait until the experimenter returned 15 minutes later, at which time he or she would be given TWO of the treats.

It was a test of how well the child could delay gratification. Through follow-up research, Mischel found that children who developed more effective strategies for delaying their marshmallow-related gratifications grew up to be more successful, healthier, and more well adapted to the difficulties of life. This book is an examination of why this is the case. There are chapters on what Mischel calls the "hot and cold systems" that underlie our thinking and how we deal with temptation. Other chapters deal with differences in how people react to threats, negative self-image, tragedies, and failure. Throughout each of these the author ties the concepts back to the marshmallow test and subsequent research in that line.

I found the book interesting and appreciated how Mischel pushed out from the original topic of delay gratification to deal with so many other things that stem from it. There's some interesting things in there about clinical psychology and what the "cool system" has to do with anxieties, fears, and maintaining good self-perception. Mischel is clearly an expert in this stuff, having spent decades studying it and making friends or colleagues out of others who share his interests. I liked hearing about experiments and interventions ranging from the Standford psychology labs (where a horrifying clown tried to entice children with quaint toys) to the inner city schools of New York during the 1980s (where one child literally tried to light Mischel on fire).

The only complaint I have about the book is that it doesn't tell stories as well as other books of this type sometimes do. We get some of this when it comes directly from Mischel's experiences and history, but where other authors might tell stories about people or situations that support their thesis and recommendations, we rarely get that here. As a result, large swaths of the book become a bit of a slog with just descriptions of experimental procedures or theory to get us through. A narrative or two mixed in with a relatable person or familiar event would have made the book more enjoyable and even more practical.

[Bonnie Samuel · Rating 4 out of 5]

This is a really interesting book! It's not exactly what I was expecting, since most of the focus is on past research studies on children, as opposed to a how-to guide for adults, but I really enjoyed reading it. It shows that self-control can be learned and improved upon, that "this is just how I am" isn't really a valid way to excuse behaviors that hurt relationships or personal success and happiness. That's not how you are. That's how you want to be. I could see a lot of myself and my sister in the various scenarios in the book. I would be the one waiting as long as it took for the researcher to come back in the room so I could have two cookies, while she would be the one ringing the bell almost immediately, unable to wait and deciding she would take just the one cookie right now.

[Om Manghani · Rating 4 out of 5]

A nice book, I think Mischel did a good job of getting across his point about willpower, and really hammering it home at the end. Some of the strategies that he talked about were quite fascinating.

I liked how he was able to apply his main claim to so many different realms of life, which I did not even think we're possible. He applied self-control to relationships, managing money, and more. In these situations, I would think of self control as a less important tool, but he showed me how important it really is.

That being said, almost the whole book was research based, and lacked the different dimensions of a narrative nonfiction book. If he were to connect to the reader more, I think I would have it enjoyed it that much more.

[Esma T]

Marshmallow Testi uzun zamandır bildiğim ve ilgimi çeken bir testti, bu kitabı ilk gördüğümde bu testle ilgili bu kadar sayfa ne yazılabilir diyerek önyargı ile yaklaşmıştım ancak okuyunca anladım ki test benim düşündüğüm kadar sınırlı bir perspektifi aydınlatmıyor ve üzerine sayfalar daha yazılabilir.
Araşırma-psikoloji kitapları içinde okuduğum en akıcı ve en doyurucu kitaplardan biriydi. Küçük dokunuşlarla dahi hayatımızı ne kadar değiştirebileceğimizi, otokontrolün hayatımızdaki yerini ve nasıl geliştirebileceğimiz bir beceri olduğunu anlatan, hakkını veren bir kitap. Okumakta fayda var.