I've been thinking lately about the things in life that both feel good in the moment and are also good for us over the long run.
There are lots of things that offer immediate gratification but are harmful over time. And there are other things we do because they're supposedly good for us, but aren’t particularly enjoyable.
The sweet spot is finding things that deliver both: pleasure now and benefits later.
I think of these as pleasures that compound.
Here are 5 of the best I've found.
1. Exercise You Enjoy
Exercise is one of the clearest examples.
A morning run almost always makes me feel better immediately, and for the hours that follow. The same is true for playing tennis, going for a long walk, or just getting outside and moving.
There is the immediate mood boost and stress relief, but also all of the long-term benefits associated with regular physical activity—improved cardiovascular health, strength, flexibility, brain health, and longevity.
The important part, I think, is finding exercise you actually enjoy.
You don't need to force yourself through workouts you hate just because they are supposedly beneficial. Find ways of moving that make you feel good and that you want to keep doing.
The benefits will add up over time.
2. Spending Time With People You Care About
Coffee with a friend. Dinner with your family. Playing sports together. Traveling somewhere new. Sitting around a table over good food and wine.
These things are pleasurable in the moment, but they're also how relationships are built and strengthened over time. And social connection is one of the strongest predictors of health and happiness in the long run.
This is especially important these days when it's easier than ever to be alone. We can work, shop, eat, exercise, and entertain ourselves without ever really interacting with anyone.
But many of life's simple pleasures naturally bring people together.
Coffee, food, wine, sports, travel—these aren't just enjoyable experiences. They can also be avenues for connection and community.
You get the pleasure now and stronger relationships over time.
3. Eating Delicious, Healthy Food
Healthy eating is often framed in terms of restriction and sacrifice.
But it doesn't have to be that way.
Some of my favorite foods are also some of the healthiest: berries, nuts, good olive oil, freshly baked bread, dark chocolate, coffee.
A tasty meal made with real food can be one of life's great pleasures. And eating that way most of the time is also one of the most impactful things we can do for our long-term health.
Not every meal needs to be optimized for nutrition. Food is also about pleasure, culture, and connection.
Whenever we can find foods that are both delicious and healthy, we get the best of both worlds.
4. Spending Time Outside
Few things improve my state of mind as quickly as getting outside.
I love a morning run, walking after a meal, playing tennis outside, hiking somewhere beautiful, or simply sitting outside with a cup of coffee.
It feels good immediately.
And time outside tends to come with other benefits: more movement, natural light, less screen time, better sleep, and exposure to nature.
It also gets us out into the world.
That alone feels increasingly valuable. Especially in a world where seemingly all of our time could otherwise be spent indoors.
5. Creating Something
Writing does this for me.
There is something satisfying about having an idea in my head and working through it until it becomes something coherent on the page.
The same could be true of cooking, gardening, photography, music, an entrepreneurial venture, or almost anything else that involves creating rather than consuming.
There is pleasure in the act itself.
But you're also developing a skill, learning, clarifying your thinking, and building a body of work over time.
And at the end, you've made something that didn't exist before. Even better if that something can positively impact other people’s lives.
Pleasures That Compound
I've spent a lot of time thinking about health, longevity, happiness, and what it means to live well.
It's easy to approach all of this as one giant optimization problem.
What should I eat?
How should I exercise?
How much should I sleep?
What should I avoid?
How can I live longer?
These are worthwhile questions to consider. But I don't want to spend my life sacrificing today for some theoretically better future.
And I don't want to maximize today's pleasure at the expense of tomorrow, either.
The better approach, I think, is to find more things where the two align.
Move your body in ways you enjoy.
Spend time with people you care about.
Eat food that is both delicious and nourishing.
Get outside.
Create things.
Have the coffee. Play the tennis match. Take the walk. Cook the meal. Write the article. Invite people over.
Enjoy it now.
And let the benefits compound.
Build your life around pleasures that compound.