Overcoming Psychological Barriers to Healthy Habits

Medical advances have increased life expectancy. So, we now seek to add life to our years, not just years to our life. The concept of healthspan, or the period of life when a person is healthy and free from serious illness, is gaining prominence. We know very well how to improve it—regular exercise, balanced nutrition, and stress management. But, there's often a gap between knowing and doing.

We've all been there. We know we should improve our health, but we end up binge-watching series instead of hitting the gym. The gap between knowing and doing isn't about being lazy or not having enough time; it's about our psychology. Understanding these psychological barriers is the key to adopting healthier habits and improving our healthspan. It can help us rewire our brains for longevity—jump straight to the actionable strategies if in the hurry. We'll use insights from experts like Dr. Walter Mischel, Dr. Wendy Wood, Dr. Mary Claire Haver and Dr. Andrew Hubermann. In my view, there are three essential factors: motivation, commitment, and determination.

The Psychological Barriers to Healthy Habits

Present Bias: Immediate Gratification vs Delayed Rewards

Our brains often favour immediate rewards over future benefits. This is known as present bias. A famous example is the Marshmallow Test by Dr. Walter Mischel in the 1970s at Stanford. In this test, children choose between eating one marshmallow now or waiting 15 minutes to get two. Some ate the marshmallow right away, while others waited. Later studies showed that those who waited generally did better in life. They had higher grades, healthier habits, and better emotional control. This shows how tough it is to resist immediate temptations, even when we know waiting is better. Understanding this can help us choose long-term benefits, like working out instead of sleeping in, but it's still hard.

Overcoming Analysis Paralysis and Breaking Unhealthy Habits

The sheer avalanche of information on longevity and health can exhaust even the most optimistic soul. Conflicting advice on diets and exercise often leaves us lost. So, we retreat to familiar, but unhealthy, routines. Habits wield immense power because they operate on autopilot. Breaking old habits demands conscious effort, and forming new ones takes time. Dr Wendy Wood, a psychologist specialising in habits, points out that

Emotional attachments to certain foods or behaviours further complicate matters. One my dear friend can't resist a specific flavour of Ben & Jerry's. It's entwined with cherished memories of her and her husband's early days as parents. They savoured ice cream together after finally tucking the children into bed in front of the TV. That was a moment of incredible joy and togetherness. Such sentimental associations make changing habits all the more challenging.

Social Influences on Health Choices

Social and environmental factors make it even harder to achieve better health. At work, we're often expected to sit at our desks for long hours, and to keep us there, candy and pastries are offered as "productivity boosters." When we meet friends, it's usually over dinner and drinks – who needs fresh air when you can have dessert and cocktails? In Europe, social life often revolves around big meals and drinks. People often measure friendship by the amount of food and alcohol. While socialising and sharing happy moments are vital for a long life, they don't have to involve overeating. Tradition might push us to excess. But, strong friendships can bloom over good conversation, not endless wine refills.

But let’s be honest—swimming against the tide is tough when your friends are all joyfully floating downstream with glasses in hand. Perhaps it’s time for a reality check: do you actually want to be like them? And when they look at you, would they want to be you? If the answer involves a bottle of prosecco and three servings of pasta, it might be time to rethink the crew. Or, at least, suggest a countryside walk now and then!

Motivation: Discovering Your Personal Why for Healthy Living

Understanding why you want to improve your healthspan is crucial. Intrinsic motivation is doing something because it aligns with your values and desires. It is often more powerful than chasing external rewards.

Consider Dr. Mary Claire Haver, a board-certified OB/GYN and founder of the Galveston Diet. After tragically losing two brothers to cancer in their late 50s, she became determined to outlive them. Knowing she shares genetic risks with her brothers, her motivation to stay healthy comes from wanting to be there for her daughters as they grow up and to see her future grandchildren. This realisation guided her focus on nutrition and wellness as essential tools to extend her healthspan and reduce her risks.

Her story illustrates how a deep connection with your personal “why” can transform your approach to health goals. Your "why" is your reason for living. It's about family, longevity, or just enjoying life. It drives you to make lasting changes.

Commitment: Transforming Health Goals into Actionable Steps

Making a commitment involves setting clear, achievable goals and crafting a roadmap to reach them. A striking example comes from Dr. Andrew Huberman, a neuroscientist at Stanford University. At the age of 19, he made a bold decision to completely turn his life around. How did he do it? He wrote a letter, not just to himself, but to his parents. It declared that he would take control, stay focused, and live on his own terms.

Putting it all in writing made his intentions clear to the world (or at least, his household). It helped him get organised. It also made his goals real and kept him accountable. Huberman credits this simple, yet powerful, exercise. It set the foundation for his success.

Determination: Turning Health Setbacks into Stepping Stones

Setbacks are inevitable, but our response to them is what truly matters. As Thomas Edison famously remarked,

The key is to view missed workouts or indulgent meals as opportunities to learn and adjust, not as reasons to throw in the towel.

Now, let’s talk about real tests of determination—like calorie counting. It’s a task that most of us find dull, but it serves as a true test of willpower. The question is: are you willing to do something you almost hate to achieve your goal? Because it always comes down to sacrifice—what are you prepared to give up to get what you really want?

Actionable Strategies to Rewire Your Brain 🧠✨

🔍 Unlocking Your Why for Long-Term Health

🎯 Reflect and decide what you want most in life. Is it playing with your grandchildren? Dancing salsa by the Seine at 90? Or climbing Everest at 75? Whatever it is, make it your goal.

🤸 Consider the kind of person you are or aspire to be to live that life, and define your course of action accordingly. If you see yourself as healthy and energetic, some habits might not fit that vision. Instead, it becomes more natural to embrace activities that match your desired identity. For example, you might go for a run, even in the rain.

🧘‍♀️ Incorporate practices that reduce stress and increase awareness of your habits. Remember your goal and who you are. Be grateful for pursuing your dream and being your best self... most of the time.

📝 Commitment Strategies for Achieving Health Goals

📜 Behavioural Contract: Write a commitment letter to yourself outlining your health goals. Be specific—detail what you aim to achieve and how you plan to get there.

🔄 The Two-Day Rule: Never skip a healthy habit two days in a row. From filmmaker Matt D’Avella, this rule aids in consistency without being too rigid. If you miss a workout or indulge in an unhealthy meal, get back on track the next day. Consistency trumps perfection.

🏡 Environmental Design: Modify your surroundings to make healthy choices easier. Behavioural economist Dan Ariely suggests placing fruit on the counter and hiding (or not buying) junk food to nudge you towards better eating habits. Prep healthy snacks in advance and keep them accessible.

🤝 Accountability Partners: Share your goals with someone who can help you. They should also hold you accountable.

💪 How to Stay Determined Through Setbacks

🛡️ Preventive Strategies: Decide upfront what might derail you and develop a strategy to cope. If calorie counting is your nemesis, find the best app. Then, schedule five-minute blocks to update it. And, do it! If late-night snacking is a pitfall, opt for apple slices instead.

💖 Be Kind to Yourself: We all make mistakes. Your ability to overcome your mistakes will shape your resilience. Speak to yourself as you would to your best friend—with compassion and encouragement.

🧠 Rewire Your Brain: Associate good habits with pleasure and unhealthy ones with discomfort. For instance, think of the joy when you wake up after a light dinner and a good sleep. You can do this by refusing a chocolate cake, which you labelled as "heavy and hurtful to my stomach."

Bridging the gap between knowing what to do and actually doing it is a challenge many of us face every day. By knowing the mental blocks and ways to overcome them, we can rewire our brains for better health and a longer life.

It's not about making huge changes overnight. It's about taking small, steady steps forward and valuing each one. Embrace the journey with a sense of humour and self-compassion. After all, even if we stumble along the way—as we all do—the important thing is to keep moving towards our goals.