Future-you thinking: small decisions now that make next year’s body feel better, not worse

Healthfitnesshealthy livingself care
Written By sarah buckingham

Future‑you thinking: small decisions now that make next year’s body feel better, not worse

Most January health plans are built on regret.

You overdo it through December, feel awful, then promise a strict “new me” in the new year. It usually lasts a few weeks, maybe a couple of months, and then real life wins.

Future‑you thinking is a different approach.

Instead of treating “future you” like a completely different person who’ll magically be motivated and disciplined, you see future‑you as… you. Same life, same responsibilities, same brain – just living with the ripple effects of what you’re doing today.

That shift matters, because it moves you from punishment to care.

You’re no longer trying to “fix” yourself in January. You’re asking, “What can I do today that will make life easier for me in three, six, twelve months’ time?”

That might be:

  • Three sets of strength work in your living room

  • A ten‑minute walk instead of another scroll

  • Going to bed half an hour earlier

Individually, none of these look impressive. But they stack.

Future‑you is the one who notices that stairs feel easier, joints are less grumpy, getting off the floor is less of a production, and you’re not relying on caffeine and sugar quite as hard to get through the day.

Small, boring actions that actually change your body

We tend to overestimate what we can do in a week and underestimate what we can do in a year.

When it comes to your body, it’s the boring, repeatable stuff that wins: small decisions around movement, joints, recovery and food that you come back to most weeks, even when life is busy.

Think:

  • 5–10 minutes of strength or mobility after coffee, after you shut the laptop, or while dinner is in the oven

  • Choosing joint‑friendly variations instead of pushing through pain

  • Two short strength sessions most weeks, rather than three intense weeks and then nothing

These are all votes for future‑you. Not glamorous, but powerful.

If you’re on (or considering) GLP‑1 medication, this matters even more. The medication doesn’t know the difference between fat and muscle. Strength training and enough protein become a gift to future‑you’s strength, balance and long‑term health, whether you stay on the meds or not.

Recovery: the piece most plans skip

Most advice shouts about more: more steps, more workouts, more discipline.

Future‑you needs recovery.

That doesn’t mean a perfect bedtime and a spa‑level wind‑down routine. It looks more like:

  • A rough “screens down” time most nights

  • A five‑minute stretch or breathing practice before bed

  • Stepping outside for ten minutes of daylight

  • Saying no to one more late‑night episode, some of the time

This is your “minimum viable recovery”, especially in busy seasons. You’re not aiming for gold‑standard. You’re just giving your body some chance to switch off and repair.

Six months from now, you won’t remember each early night. But you’ll feel it in steadier mood, training that lands better, and cravings that feel a bit less wild.

Food through a future‑you lens

Diet culture trains you to ask, “What’s the lowest calorie option?”

Future‑you thinking asks, “What will help me feel steady later?”

That often looks like:

  • A proper source of protein

  • Some colour (fruit or veg)

  • Carbs you actually enjoy

You might:

  • Order the sandwich instead of just soup

  • Add potatoes or rice to your salad

  • Choose yoghurt and fruit over a tiny snack bar that does nothing for you

You’re not chasing virtue points. You’re fuelling a body you want to feel strong, calm and reliable in everyday life.

Avoiding extreme restriction is part of that. Fast, drastic cuts feel productive now, but they usually set future‑you up for rebound overeating and another round of shame. A liveable level of change might feel slower, but it’s what makes progress stick.

The mindset that keeps you going

The way you talk to yourself is one of the biggest predictors of whether you’ll still be showing up in six months.

All‑or‑nothing thinking says, “If I can’t do it perfectly, there’s no point.”

Future‑you thinking says, “What’s the 60–70% version I can manage today?”

Two simple scripts to lean on:

  • “What would future‑me thank me for here?”

  • “What’s the version of this I can genuinely manage today?”

You use them with movement, food, sleep, and boundaries. Over time, they become a small pause between impulse and action – just enough space to make a slightly better choice than last time.

And that’s all future‑you really needs: small, human, slightly‑better choices, repeated often enough that next year’s body feels like a kinder place to live.

sarah buckingham