7 science-backed habits that will help you be happier as you age

By Pune Media On Feb 13, 2025 18

We all want to feel a sense of joy and fulfillment as the years roll on, don’t we?

I’m well into my forties now, and one thing I’ve come to realize is that happiness isn’t purely about luck or chance—it’s largely about adopting the right habits that nurture both our minds and bodies.

With that in mind, I’d love to walk you through seven science-backed habits that can help us all be happier as we grow older.

Let’s dive in.

1) Spending time in nature

We’ve all heard that spending time outdoors can be good for us, but it turns out there’s concrete science behind the idea. Research suggests that clocking at least 120 minutes a week in nature is associated with better health and well-being. This could mean taking a brisk walk in the park, going for a short hike with friends, or simply sitting by a lake to observe the water.

Why does it help? Well, for starters, nature has this uncanny ability to calm our frazzled nerves. Listening to birds chirp or leaves rustle in the wind can bring us back to the present moment—almost like hitting the “reset” button on a stressful day. It also pulls us away from screens and constant notifications, giving our minds a chance to rest from the sensory overload of daily life.

I’ve found my own sweet spot in the local botanical garden. My kids love running around there, and I get a chance to ground myself, breathe in the fresh air, and reconnect with what really matters. It’s nothing fancy—just a reminder that beauty is often right at our doorstep.

2) Practicing gratitude

Have you noticed how easy it is to slip into thinking about everything that’s going wrong? Financial worries, work stress, household chores—it can pile up fast.

But here’s something powerful: shifting your focus toward what’s going right can truly be a game-changer. As noted by the team at Harvard Health, “In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.”

One way I put this into practice is by keeping a simple gratitude journal. Every night, I jot down three things I’m thankful for, no matter how small. Maybe it’s a kind word from a friend, a cozy blanket on a chilly evening, or the fact that I finally tackled that intimidating workout class (and survived!). This habit isn’t about ignoring life’s challenges—it’s about recognizing that alongside the difficulties, there’s a lot worth celebrating.

3) Prioritizing important relationships

It’s no secret that meaningful connections can make life richer, but did you know one of the longest-running studies in the world backs this up?

The Harvard Study of Adult Development has tracked individuals for decades, and it consistently points out that strong relationships are key to our emotional and physical health.

Whether it’s grabbing coffee with a close friend, scheduling a dinner date with a partner, or calling a sibling you haven’t spoken to in a while, invest time in genuine connections.

4) Embracing mindfulness

Ever find your mind spinning with a million thoughts about the future, or replaying a cringe-worthy moment from the past?

That’s where mindfulness comes in. Put simply, mindfulness means staying present in the here and now, without judging what you’re experiencing.

And as noted by the American Psychological Association, research suggests that mindfulness practices can increase relationship satisfaction and reduce emotional reactivity. That’s a fancy way of saying that when we train ourselves to observe what’s happening—rather than automatically reacting—we become calmer and less likely to snap under pressure.

One technique I swear by is a quick “mindful breathing” exercise. When I notice my stress levels creeping up, I pause, close my eyes if I can, and take three slow breaths, paying attention to the sensation of air entering and leaving my body.

It’s simple but profound, and the beauty lies in its practicality: you can do it anytime, anywhere.

5) Moving your body (yes, that means exercise)

We often talk about exercise like it’s some luxury we can’t afford: “I’m too busy,” “I hate the gym,” or my personal favorite, “I just don’t have the energy.”

But here’s the thing: even a brief workout can go a long way. Researchers have found that just 10–30 minutes of exercise can significantly improve your mood.

Now, this doesn’t mean you need to sign up for a marathon. If you love dancing, turn on your favorite playlist and dance around your living room. If you enjoy a challenge, try a short HIIT workout. If your knees protest at the idea of running, start with a gentle walk around the block or a beginner-friendly yoga session. The point is to get your blood pumping and release those feel-good endorphins.

The goal isn’t to fit into someone else’s fitness box; it’s to find a form of movement that lights you up.

6) Practicing regular self-care

In our hustle-obsessed culture, self-care can sound like a buzzword, but let’s set the record straight: taking care of yourself is crucial for long-term happiness.

This is well-backed up by experts. For instance, the team at Choosing Therapy has highlighted how consistent self-care is linked with increased life satisfaction, greater self-esteem, and a lower likelihood of depression and anxiety.

7) Finding (and maintaining) a sense of purpose

Finally, let’s talk about having something meaningful that lights you up—whether it’s a cause you care about, a new skill you’re mastering, or an activity that makes you feel alive.

Purpose isn’t restricted to your career; it can be found in volunteering, in creative hobbies, or even in caring for loved ones.

Viktor Frankl, a neurologist and psychiatrist famous for his work on meaning and resilience, once said, “Those who have a ‘why’ to live, can bear with almost any ‘how.’” His words ring especially true as we navigate the uncertainties of aging.

Purpose acts like a compass: it gives us direction and makes even difficult days feel worthwhile. I’ve seen clients blossom when they find something that stirs their passion—be it painting, gardening, mentoring younger folks in their community, or digging deeper into spiritual or philosophical studies.

We all need a reason to get out of bed in the morning, especially once the novelty of youth wears off and we start asking bigger questions. If you’re feeling stuck, try experimenting. Take a weekend workshop, join a club, or start journaling about what truly brings you joy. Sometimes, all it takes is a little trial and error to discover a pursuit that feeds your soul.

The bottom line

Aging gracefully—while staying genuinely happy—doesn’t come from a magic pill or the luck of the draw. It’s about putting these good habits into practice, day by day.

Think of it like building a toolkit for your well-being: you’ve got nature and gratitude for a mental refresh, strong relationships and mindfulness for emotional stability, exercise for a mood boost, self-care for a balanced lifestyle, and a solid sense of purpose to keep you motivated.

If it feels overwhelming, start with just one habit and gradually add in the others. You don’t need to overhaul your life in a week. Small, consistent steps can lead to big changes over time. The best part is that every one of these habits is well within your reach—no matter your age or circumstances.

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