To encourage better choices, emphasize immediate, tangible rewards over long-term, abstract goals. A Stanford study found diners chose more vegetables when labeled with delicious descriptions ("sizzling Szechuan green beans") versus health-focused ones ("nutritious green beans"). This works with the brain's value system, which prioritizes immediate gratification.

A 40-year longitudinal study of Swedish women found a powerful correlation between mid-life fitness and late-life cognitive function. Women who were categorized as "high fit" in their 40s experienced, on average, nine more years of good cognitive health in their 80s compared to their low-fit counterparts.

Evaluate current actions by asking what your future self will be grateful you had the courage to do. This reframes daunting tasks as future victories and builds momentum by appreciating your past self's brave decisions, making it easier to act now for future benefit.

Focusing on building muscle is crucial for long-term health, particularly for women entering perimenopause. Muscle helps regulate blood sugar, reduces inflammation, and protects against osteoporosis, dementia, and heart disease, making it a vital health indicator.

Small, incremental increases in daily walking have a disproportionately large impact on health. Adding just 1,000 steps (a 10-minute walk) can lower the risk of dying from any cause by 15%, reframing health improvements as highly accessible.

Instead of building many habits at once, focus on one or two 'upstream' ones that cause a cascade of positive effects. For example, exercising regularly often leads to better sleep, improved focus, and healthier eating habits without directly trying to change them.

The goal of "keeping weight off" lacks the emotional pull needed for long-term discipline. Instead of focusing on maintenance, create a new, exciting, and visual goal, like achieving six-pack abs. This aspirational target provides the strong desire required to overcome temptation.

To make better long-term decisions, annually ask what you will respect in 5-10 years across key life domains (work, family, health). This forward-looking self-judgment, inspired by his parents' end-of-life reflections, creates clarity and urgency to act now, rather than in the "ninth inning" of life.

Frame daily activities as either contributing to 'aliveness' (connection, movement, focus) or 'numbness' (doomscrolling, binge-watching). This simple heuristic helps you consciously choose actions that energize you and build a more fulfilling life, rather than those that numb and distract you.