8 Tips for creating - and maintaining - healthy habits

Present bias is the tendency to prioritize instant gratification over long-term benefits. We all do it—coming home after a long day of sticking to a meal plan, only to raid the fridge before bed. It’s hard to stay on course with fitness and nutrition because this is where present bias hits us hardest.

Skipping workouts, indulging in unhealthy foods, or neglecting strength training because the benefits aren’t instantly visible are some of the many ways we fall off track after setting a goal. One of my favorite longevity books, Forever Strong by Dr. Gabrielle Lyon, dives deep into present bias and highlights the importance of resistance training and proper protein intake for longevity.

Many struggle to make these habits stick due to present bias. If this sounds like you, you are far from alone. Most of my clients at Strength Studio Kauai succumb to present bias at some point in their health journey. Today, I want to share my top eight tips to overcome it and create healthy habits in the gym.

1. Lean Into It—Focus on Immediate Rewards

While long-term health benefits take time, there are immediate positive effects of strength training and good nutrition. Strength training boosts energy, improves mood, and enhances focus. Eating protein keeps you full and stabilizes blood sugar. Focus on these instant perks to stay motivated.

One of the hardest things is completing a great week of perfect eating and training, only to see the scale not budge. This is frustrating—but completely normal. Don’t let it derail you! Nutrition and exercise are rooted in science, but the body is complex. The processes involved in managing and affecting body composition are still not fully understood. Trust the process and be prepared for short-term fluctuations.

2. Make Future Benefits Feel More Real

Since future rewards feel distant, make them tangible. Observe members of your community—who do you want to be like? What effects of aging do you want to avoid? Exercise is ultimately about having the healthiest life possible for as long as possible.

Try visualization exercises—picture yourself strong, energetic, and independent at 60 or 70. Complete Dr. Peter Attia’s “Centenarian Decathlon” exercise and list 10 activities you want to be able to do independently when you’re 100.

3. Use Habit Stacking

Incorporate healthy habits into your daily routine and pair them together. For example, if you enjoy morning coffee, walk or bike to the shop instead of driving, and choose a lower-calorie option. If you schedule workouts in advance like we do at our studio, book them all at once—and once you’re there, follow up with a protein shake. The more “health bundles” you create, the easier it’ll be!

4. Reduce Friction for Healthy Choices

This one is massive. Make healthy actions easier. You have the most energy for good choices first thing in the morning, so set yourself up for success. Pack your meal prep in your lunch bag, have a protein-rich breakfast, and schedule your workouts in advance.

Lay out workout clothes the night before, prepare protein-rich meals ahead of time, or join a conveniently located gym. The less effort required, the more likely you’ll stick to it. That’s why our program at Strength Studio Kauai is ideal for busy people—a 30-minute strength session checks the box without disrupting your routine.

5. Implement Immediate Consequences for Inaction

Since present bias makes future consequences seem irrelevant, create immediate accountability. That doesn’t mean punishing yourself—but you must take a firm hand with your present bias.

At our studio, we text our clients weekly if they haven’t booked any workouts. Knowing your coach is waiting for you—and tracking your consistency—keeps you accountable. We also offer a couples membership, so you can bring an accountability partner on your health journey.

6. Reward Consistency, Not Just Results

Waiting to see progress can be discouraging. Instead, reward yourself for consistency—track streaks, celebrate milestones, and acknowledge each success, whether it’s working out regularly, hitting your protein goal, or improving your sleep habits.

7. Reframe the Cost of Inaction

Instead of focusing on the effort of exercising or meal prepping, think about the cost of not doing these things. This is one of Dr. Lyon’s most impactful tips. Weak muscles, lower energy, and increased risk of disease are long-term consequences of neglecting your health. Seeing the bigger picture makes daily discipline easier.

Sure, today your goals might cost you a slice of cake or a few glasses of wine with dinner. But not striving for your goals will cost you your health.

8. Look Forward to the Future as Reality

Future goals can feel like a possibility rather than a certainty—but cement them in your mind as reality. Say to yourself: I will reach my weight goal. Once you build the confidence to see your goals as achievable, you’ll be more motivated to make them happen.

This mindset shift also helps with food choices. Instead of thinking, I can’t have that wine now, reframe it: I won’t have that wine now—I’m excited to have it again soon as a reward for reaching my next milestone.

Thinking in terms of “won’t” instead of “can’t” puts you in control. Remember: you set the goal. Your diet isn’t in charge of you—you are in charge of your diet.

Creating and maintaining healthy habits by mastering present bias

Overcoming present bias isn’t about willpower—it’s about designing your habits and mindset to align with your long-term goals. Small, consistent efforts today will lead to a healthier, stronger future.