7 simple habits that make you feel more alive at 70 than you did at 40, according to psychology

Aging is supposed to slow you down. That’s what everyone says, right?

But what if it didn’t have to?

What if you could feel more alive at 70 than you did at 40? More energetic, more engaged with life, and more at peace with yourself?

For years, I’ve been fascinated by psychology and mindfulness—how small shifts in our daily habits can lead to profound changes in how we experience life.

And the truth is, feeling truly alive isn’t about chasing youth. It’s about cultivating the right mindset and behaviors that keep your body and mind thriving.

In this article, I’m going to share seven simple habits—backed by psychology—that can help you stay vibrant, curious, and full of life well into your later years.

Let’s dive in.

1) Practice mindfulness daily

Most people go through life on autopilot, rushing from one task to the next without really experiencing the moment.

But if there’s one thing that can make you feel more alive—at any age—it’s mindfulness.

Mindfulness isn’t just about meditation; it’s about fully engaging with whatever you’re doing. Whether it’s drinking your morning coffee, taking a walk, or even washing the dishes, being present in the moment can transform even the simplest activities into something meaningful.

Psychologists have found that mindfulness reduces stress, boosts emotional well-being, and even slows down cognitive decline as we age. In other words, it helps you feel younger by keeping your mind sharp and your emotions balanced.

A simple way to start?

Take a few deep breaths and focus on what’s happening right now. Notice the sensations in your body, the sounds around you, and the feeling of your breath moving in and out.

The more you do this, the more alive you’ll feel—at 40, 70, or beyond.

2) Keep learning new things

A few years ago, I decided to learn how to play the guitar.

At first, it was frustrating. My fingers felt clumsy, and every chord change sounded terrible. But something interesting happened—I started feeling energized.

Every small improvement gave me a rush of excitement, and I found myself looking forward to practice sessions like a kid discovering a new toy.

That’s when I realized: learning keeps you alive.

Psychologist Carol Dweck, known for her work on mindset, once said, “Becoming is better than being.”

In other words, staying curious and challenging yourself is what keeps life exciting—no matter your age.

Studies show that lifelong learning strengthens neural connections in the brain, reducing the risk of cognitive decline. But beyond that, it brings a sense of purpose and novelty that makes everyday life more engaging.

So whether it’s picking up a new instrument, taking an online course, or even just reading about a topic that fascinates you—never stop learning. Your brain (and your spirit) will thank you for it.

3) Move your body every day

I used to see exercise as a chore—something I had to do to stay in shape.

But everything changed when I stopped thinking about fitness as just a way to look good and started seeing it as a way to feel good.

Instead of dragging myself to the gym, I found activities I actually enjoyed—long walks in nature, stretching in the morning, even dancing around my apartment when no one was watching.

And the more I moved, the more energy I had. It was like my body was waking up.

Psychologists have long linked physical movement to mental well-being. Exercise releases endorphins, reduces stress hormones, and even boosts memory and creativity.

In fact, research shows that regular movement can help you feel more vibrant and youthful, no matter your age.

You don’t have to run marathons or lift heavy weights—just find ways to move that make you happy. A short walk, some yoga, or even playing with your grandkids can do wonders for your body and mind.

4) Nurture meaningful relationships

A few years ago, I hit a point where I felt stuck—not just in my routine, but in my relationships.

I had friends, sure, but many of those connections felt surface-level. We’d chat, grab a drink, and then go our separate ways. Something was missing.

So I made a conscious effort to invest more in the people who truly mattered—having deeper conversations, checking in more often, and making time for shared experiences.

And almost immediately, I felt lighter, happier, and more connected to life itself.

It turns out, science backs this up. A famous study from Harvard, known as the Harvard Study of Adult Development, followed participants for over 80 years and found that the strongest predictor of happiness and longevity wasn’t money or career success—it was the quality of their relationships.

Humans are wired for connection. So if you want to feel more alive at 70 than you did at 40, nurture the relationships that bring you joy and meaning.

Call an old friend, spend quality time with family, or simply have a heartfelt conversation with someone you care about. Because at the end of the day, life feels richest when it’s shared.

5) Spend more time in nature

A while back, I realized something strange—whenever I felt overwhelmed or drained, a simple walk outside made me feel alive again.

It didn’t matter if it was a park, the beach, or just a quiet street with trees lining the sidewalk. The fresh air, the sound of birds, and the feeling of sunlight on my skin had an almost instant calming effect.

And psychology explains why. Studies have shown that spending time in nature reduces stress, improves mood, and even boosts cognitive function.

One study published found that people who spent just two hours a week in nature reported significantly higher well-being compared to those who didn’t.

Nature has a way of grounding us, reminding us to slow down and appreciate the moment.

So if life ever starts feeling dull or overwhelming, step outside. Breathe in the fresh air. Listen to the sounds around you. Sometimes, the simplest things have the biggest impact on how alive we feel.

6) Embrace a sense of purpose

A few years ago, I found myself stuck in a rut.

I was going through the motions—working, eating, sleeping—but something felt off. Life felt empty, like I was just passing time rather than really living.

That’s when I started asking myself: What actually gives me a sense of purpose?

For me, it was writing and sharing ideas that help people improve their lives. Once I leaned into that, everything changed. My days had more meaning, my energy levels increased, and I woke up feeling excited about what was ahead.

Psychologist Viktor Frankl, author of Man’s Search for Meaning, once said, “Those who have a ‘why’ to live, can bear with almost any ‘how’.”

His research—and his own survival in a concentration camp—showed that having a sense of purpose is one of the most powerful forces in human psychology.

Studies confirm this too—research published in JAMA Network Open (2019) found that people with a strong sense of purpose tend to live longer and experience better mental and physical health.

Your purpose doesn’t have to be something grand. It can be as simple as being there for your family, creating something meaningful, or helping others in small ways.

Whatever it is, find what lights you up—and lean into it.

7) Slow down instead of speeding up

Most people think that to feel alive, you need to be constantly doing something—chasing goals, staying busy, filling every moment with activity.

But what if the real secret to feeling more alive is actually doing less?

For years, I thought productivity was the key to fulfillment. I packed my schedule, rushed from one task to the next, and convinced myself that staying busy meant I was making the most of life.

But instead of feeling energized, I just felt drained.

Then I started slowing down—eating meals without distraction, walking a little more leisurely, even just sitting in silence for a few minutes each day.

And something surprising happened: life started feeling richer. I noticed little details I used to miss. My thoughts became clearer. The stress that weighed me down started to lift.

Psychologists have found that constantly rushing through life increases stress and reduces overall well-being. On the other hand, slowing down helps regulate emotions, improve focus, and enhance our ability to appreciate the present moment.

Want to try it for yourself?

Pick one daily activity—drinking your morning coffee, taking a shower, or even walking to your car—and do it 20% slower than usual.

Pay attention to how it feels. You might be surprised at how much more alive you feel when you stop rushing through life.

Final thoughts

Feeling alive isn’t about chasing youth—it’s about making small, intentional choices that keep your mind sharp, your body energized, and your heart full.

The best part? You don’t have to overhaul your life overnight.

Just pick one habit from this list and start today. Go for a short walk, call a friend, or take a deep breath and truly experience the moment you’re in.

Over time, these small shifts add up. And before you know it, you’ll feel more vibrant at 70 than you ever did at 40.