Most of us are familiar with the chaos that comes with everyday life, which is why we often find ourselves reaching for dessert, skipping our afternoon jog, or binging a show at midnight instead of committing to the promise to start eating healthier, exercising daily, or to getting eight hours of sleep a night.
This inner tug-of-war between what we want long-term and what we do in the moment happens to all of us. It’s not because you’re lazy or lack willpower—it’s because your brain is wired to value the present over the future. This is why it is so easy to get hooked on bad habits and why we have to train ourselves to think differently about the choices we make.
The ancient brain vs. modern goals
Our brains evolved to prioritize immediate rewards. Thousands of years ago, our ancestors lived in environments where the “now” mattered most—finding food, staying warm, and avoiding predators. Acting on impulse wasn’t a flaw; it was survival.
But today, we live in a world designed for instant gratification. Sugary snacks are everywhere. Work deadlines and busy schedules often take priority over exercise or cooking a nutritious meal. Our environment constantly nudges us toward short-term comfort at the expense of long-term well-being. And our brains haven’t caught up.
We’re still wired for a world where immediate action means survival, not resisting a cookie or going to the gym after a long day. This mismatch between our ancient wiring and modern reality is a big reason why building healthy habits can be so hard.
The mind’s tug-of-war.
Understanding this internal conflict starts with recognizing that you have two selves competing for control:
- Your Present-self – is you in the moment, concerned with your current state, needs, choices and immediate actions. This self is highly influenced by impulse, urges and pleasure-seeking behaviours.
- Your Future-self – is the person you plan on becoming tomorrow, next week, next year, or five years from now. Since there is no immediate action required, it is easy to plan our ideal behaviors.
This is why healthy habits can be difficult to establish—they usually have delayed rewards. You don’t feel fitter after one run. You don’t sleep better after one early night. And your pants still fit the same after one healthy meal. Meanwhile, bad habits offer instant gratification—a rush from sugar, a sense of relief when procrastinating, a quick dopamine boost from scrolling social media, or a fleeting high from impulse shopping.
So, how do we help narrow the gap between our future and present self?
- Turn procrastination into action. Take the things you love to do and combine them with the actions that you would rather not do, but have long-term future benefits. This is called temptation bundling. For example, pair your workout with your favorite podcast or reward yourself with a relaxing bath after completing a tough task.
- Use commitment devices. These are ways to predetermine our future behavior by designing the conditions. Sign up for pre-paid fitness classes, delete social media apps to prevent scrolling, or have someone hide your TV remote to reduce couch potato behavior.
- Connect short-term and long-term benefits. We know that 20 minutes of activity provides long-term benefits in reducing the risk of disease, and studies have shown that 20 minutes of activity has an immediate effect of boosting our mood for 12 hours. We can now connect a long-term benefit to an immediate reward.
- Set yourself up for success. Health behaviors don’t usually have a sense of urgency because the consequences are not immediate. If we can make them easier in terms of the amount of time needed and the degree of effort required, then it can help overcome the resistance and procrastination which we all have. For example, keep your running shoes by the door so they are easy to find or clear your pantry of unhealthy or tempting foods.
- Journal your journey. Write about your daily choices or record a voice note to capture your thoughts in a challenging or triumphant moment to help you celebrate small wins or identify cues that triggered a Habit of Disease.
Remember, there will be days when your present-self still takes the lead, and that’s okay. What matters most is getting back on track without guilt and keeping your future-self in mind.
Take baby steps.
Your present-self may be louder, more impulsive, and harder to ignore, but by working on strategies that bring your present-self and future-self into closer alignment, you can begin to live more intentionally.
The journey to becoming your best future-self doesn’t happen in one giant leap. It happens one small, intentional step at a time.