Your Future Self

1. Our Future Selves Are Like Strangers

In the brain, the future self looks more like another person than like the current self!

Neural evidence. Brain imaging studies reveal that when we think about our future selves, the neural activity resembles that associated with thinking about other people, rather than our current selves. This neurological distinction suggests a psychological distance between our present and future selves.

Behavioral consequences. This perceived "otherness" can lead to a lack of empathy and concern for our future well-being. Just as we might be less inclined to help a stranger, we may also be less motivated to make sacrifices for our future selves.

• Saving less for retirement
• Ignoring health risks
• Prioritizing immediate gratification

Bridging the gap. Recognizing this disconnect is the first step toward fostering a stronger relationship with our future selves. By finding ways to make our future selves feel more real and relatable, we can begin to bridge the temporal gap and make choices that benefit both our present and future well-being.

2. Time Warps Our Perspective

If you can get 1 percent better each day for one year, you'll end up thirty-seven times better by the time you're done.

Subjective experience. Our perception of time is not linear; it's influenced by our emotions and experiences. Time seems to compress as we look further into the future, making distant events feel less significant than immediate ones.

Present bias. This warping of time contributes to our tendency to prioritize the present over the future. The immediate gratification of a small reward today often outweighs the perceived value of a larger reward in the distant future.

• Choosing a smaller amount of money now over a larger amount later
• Opting for junk food instead of a healthy meal
• Prioritizing leisure over exercise

Counteracting the effect. By understanding how time warps our perspective, we can take steps to counteract its influence. This might involve breaking down long-term goals into smaller, more manageable steps or finding ways to make future rewards feel more tangible and immediate.

3. The Present is a Powerful Anchor

The present seems to be viewed under an emotional magnifying glass.

Emotional intensity. Our current emotions tend to dominate our decision-making, overshadowing the potential feelings of our future selves. This "emotional magnifying glass" can lead us to make choices that satisfy immediate desires but undermine our long-term goals.

Visceral influences. Strong emotions, such as hunger, thirst, or craving, can hijack our rational decision-making processes. These visceral factors amplify the appeal of immediate gratification and make it difficult to consider the consequences of our actions.

• Over-shopping when hungry
• Giving in to cravings
• Making impulsive purchases

Mitigation strategies. To overcome the power of the present, we need to develop strategies for managing our emotions and resisting immediate temptations. This might involve practicing mindfulness, setting clear boundaries, or creating a supportive environment that minimizes exposure to triggers.

4. Relationships Bridge the Temporal Gap

If our distant selves are seen as more emotionally close to us—more like best friends or loved ones—then we may be considerably more likely to do things today that benefit us tomorrow.

Social connection. Just as we make sacrifices for loved ones, we are more likely to act in the best interests of our future selves when we feel a strong sense of connection and empathy. This sense of connection can be cultivated through various techniques.

Strategies for strengthening future-self relationships:

• Visualizing your future self
• Writing letters to your future self
• Reflecting on shared values and goals

Benefits of strong relationships. A stronger connection to our future selves is associated with a range of positive outcomes, including increased savings, improved health behaviors, and greater ethical decision-making. By treating our future selves as valued members of our social circle, we can create a powerful incentive to act responsibly and plan for the long term.

5. Procrastination: A Failure of Future Planning

Procrastination isn’t just about putting something off until tomorrow that you could just as easily take care of today. It’s also about knowing that even as you delay, you’re harming yourself.

Akrasia. Procrastination is more than just laziness; it's a form of akrasia, acting against our better judgment. We know that delaying a task will harm our future selves, yet we choose to avoid the immediate discomfort of getting started.

Lack of vividness. Procrastination often stems from a failure to vividly imagine the consequences of our inaction. We may think about the future in a superficial way, without fully grasping the emotional impact of our choices.

• Failing to schedule doctor's appointments
• Putting off important tasks
• Ignoring looming deadlines

Breaking the cycle. To overcome procrastination, we need to develop strategies for making the future feel more real and immediate. This might involve visualizing the benefits of completing the task or breaking it down into smaller, more manageable steps. Self-forgiveness is also key.

6. Commitment Devices Keep Us on Course

It was really so much easier to make one decision a day rather than twenty-five.

Pre-commitment. Commitment devices are tools that help us stick to our goals by limiting our future choices. By making a conscious decision in advance, we can create barriers that prevent us from succumbing to temptation in the moment.

Types of commitment devices:

• Physical barriers: Locking away tempting items
• Financial incentives: Penalties for failing to meet goals
• Social accountability: Publicly committing to a course of action

Effectiveness. Commitment devices can be particularly effective for individuals who are aware of their self-control weaknesses. By acknowledging our vulnerabilities and proactively limiting our options, we can increase our chances of success.

7. Make Present Sacrifices Easier

By removing alcohol from the menu of coping strategies, the Antabuse shone a light on Cannon’s state of mind before he went on a bender.

Present-day focus. While planning for the future is important, it's also crucial to make the present moment more bearable. By finding ways to make sacrifices feel less painful, we can increase our motivation and adherence to long-term goals.

Strategies for easing present sacrifices:

• Temptation bundling: Pairing unpleasant tasks with enjoyable activities
• Tangential immersion: Engaging in a slightly more interesting activity while performing a tedious task
• Breaking down large goals into smaller, more manageable steps

Balance. It's important to strike a balance between planning for the future and enjoying the present. Depriving ourselves of all pleasure in the name of long-term goals can lead to burnout and resentment.

8. The Moral Self Transcends Time

What makes us stay who we are—or become different people altogether—is our sense of a “moral self.”

Core values. Our sense of identity is deeply intertwined with our moral values. When these values remain consistent over time, we are more likely to see our present and future selves as continuous extensions of one another.

Moral continuity. Maintaining a strong sense of moral self can provide a powerful incentive to act in the best interests of our future selves. We are more likely to make responsible choices when we believe that our future selves will share our values and principles.

• Kindness
• Empathy
• Honesty

Neurodegenerative disorders. Studies of patients with frontotemporal dementia (FTD), which affects moral reasoning, show that disruptions to the moral self can lead to a profound sense of identity loss.

9. The End-of-History Illusion Blinds Us

History, it seems, is always ending today.

Future change. We tend to underestimate the extent to which our personalities, values, and preferences will change in the future. This "end-of-history illusion" can lead us to make decisions based on our current selves, without fully considering how our future selves might feel.

Consequences. This illusion can have significant consequences for our long-term well-being. We may make career choices, form relationships, or pursue hobbies that no longer align with our evolving interests and values.

• Overpaying for a future opportunity to indulge a currently held preference
• Failing to update end-of-life plans
• Not saving enough for retirement

Embrace change. To overcome the end-of-history illusion, we need to cultivate a mindset of openness and adaptability. This involves recognizing that change is inevitable and embracing the opportunity to evolve and grow over time.

10. Embrace Mixed Emotions for Resilience

Happiness and sadness were not two poles of one dimension.

Emotional complexity. Experiencing mixed emotions—both positive and negative—can be a sign of psychological resilience. By allowing ourselves to feel a full range of emotions, we can better cope with stress and adversity.

Benefits of mixed emotions:

• Improved coping skills
• Reduced anxiety and depression
• Enhanced quality of life

Practical applications. When faced with difficult situations, try to find glimmers of joy or hope amidst the negativity. This might involve focusing on the positive aspects of a challenging experience or finding ways to connect with others who can offer support and understanding.

Last updated: February 9, 2025