Living50+
Depression is a mental health disorder that affects 15%–20% of adults older than age 65 in the...
11 Positivity Tips to Improve Optimism While Aging
Optimism can influence how you respond to change, connect with other people, and approach what comes next. That outlook may feel natural during some periods of life and require more attention during others, particularly as careers wind down, relationships shift, or familiar routines change. Fortunately, optimism is something you can support through the choices you make each day. The following ideas can help you create more opportunities for connection, enjoyment, and anticipation in your life.
Socialize
Keep up social interactions and avoid isolation as you age. This can be tough because it’s hard to maintain your former social habits when children leave home, friends move away, or for many other reasons. To compensate, it is important to meet new people and nurture the connections with those who have meant the most to you.
There are many options for cultivating new relationships later in life. You might join a book club, take a class, volunteer for a cause you care about, join a walking or exercise group, join a faith or community organization, or get involved in a hobby club. Senior and community centers often offer classes, outings, games, and discussion groups that make it easy to meet people with similar interests. Even becoming a regular at a coffee shop, gym, library, or neighborhood event can create opportunities for casual acquaintances to gradually develop into friendships.
Don’t forget the people you already know. Sometimes when the temptation to isolate strikes, it is easy to neglect connections with family and friends. Rather than waiting for them to contact you, make a point to reach out to schedule some face-to-face social time or pick up the phone for a quick catch-up conversation. This also applies to people you’ve been out of touch with for some time. You may be surprised by how receptive an old friend or acquaintance is to reconnecting.
Surround Yourself with Positive People
Spending time with people who are optimistic and appreciate life’s small pleasures can help you do the same. Positive attitudes are often contagious, creating uplifting energy that influences everyone nearby. By choosing supportive, upbeat company, you can share that energy and adopt a more hopeful outlook.
The converse is also true. Consider limiting your exposure to consistently negative people. Their outlook can rub off on you, sap your vigor, and cast a pall over how you see the world. However, this doesn't mean avoiding friends or family members when they're going through difficult times. But if someone is habitually cynical, critical, or discouraging, consider how much time you spend with them and whether those interactions affect your own outlook.
Set Goals
Setting and achieving goals brings a sense of fulfillment to life. They remind us that we still have more to accomplish during our time on this earth, and that doing so brings renewed joy and satisfaction as we feel more aligned with our life’s purpose.
Goals don't have to involve major achievements. For example, they might include walking a 5K, learning conversational Spanish, reading 20 books in a year, planning a trip, improving at golf, volunteering twice a month, or learning to cook five new dishes. Even if you don’t reach the exact goal, the effort energizes you and brings a brighter outlook to life.
Choose Healthy Foods
Research shows that eating healthy foods supports a healthy mindset and boosts brain health, which is key to maintaining an optimistic outlook. A balanced diet provides the nutrients the brain and body need to stay healthy, increasing enjoyment of life and helping people stay hopeful and optimistic.
Exercise
Regular physical activity benefits both physical and mental health. Exercise can improve mood, reduce stress and anxiety, promote better sleep, and provide a sense of accomplishment, all of which can contribute to a more positive outlook. It doesn't have to be strenuous: walking, swimming, cycling, gardening, and strength training can all help.
Practice Mindfulness
Mindfulness is a form of exercise for the mind. It brings focus to each moment throughout the day and encourages an attitude of acceptance of both the good and the bad to promote inner serenity.
A simple mindfulness practice is to breathe slowly and observe your surroundings as they are, without judgment. Sit in a quiet place and feel and see the world around you. Encourage a connection with your environment and notice your feelings; focus on the moment. Over time, practicing mindfulness can increase our overall feeling of peace and pave the way for more optimistic attitudes.
Keep a Gratitude Journal
Journaling allows ideas and feelings to flow and creates space to express them. This can include writing down your day's experiences, focusing on what you're grateful for. Being specific about gratitude makes this practice more effective. For example, saying “I’m grateful for the lunch I shared with my daughter” or “the first warm afternoon of spring” is more powerful than simply “family” or “good weather.” Even writing about negative experiences and regrets can help to release those feelings and allow you to move beyond them.
When you need a pick-me-up, pick up your journal and read it. You'll find joy in remembering the little things that made you happy days, weeks, or even years ago.
Place Positive Affirmations Around Your Home
When we see the goals and positive affirmations we want to instill in our lives, they are more likely to become real. Find things that you want to improve and change your feelings about and write them on paper, Post-it® notes, or even on the mirror. Examples of positive affirmations for remaining optimistic include reminders like, "I am happy and healthy," or "There are many positive experiences for me waiting to be enjoyed." Affirmations can also serve as a positive tonic in times of stress, reminding you that “this too shall pass” and that you can look forward to better days.
Give Yourself Things to Look Forward To
Looking ahead and seeing that good things and positive experiences are still to come is another way to maintain optimism. Fill out a calendar with things to look forward to. Include family gatherings, birthdays, weddings, etc. Even a new book to read or a movie to watch can improve your outlook for the next few months. They don't need to be big events; even small joys in life are sometimes the best ones.
Get Enough Sleep
Older adults need at least 7 to 8 hours of sleep each night to support healthy body and brain function. Without enough sleep, there is an increased risk of depression, exhaustion, and feelings of sadness and loneliness, along with decreased motivation to socialize or do things that you find enjoyable. For the best sleep, build a sleep pattern and keep the same routine, including when you go to bed and wake up, every day of the week.
Do Things That Make You Happy
Often, you can find enjoyment and happiness in the little daily things. A good cup of coffee or tea, an enjoyable book, a favorite sweater, or a TV show can often bring daily joy and help keep a happy outlook. Large events and major life achievements can also boost happiness, but they don't happen every day. In the end, it's the accumulation of small joys in life that makes you happy and maintains optimism.
A more optimistic outlook often begins with giving yourself something positive to notice, pursue, or anticipate. Choose one idea from this article that feels relevant to your life and put it into practice this week. It could be reaching out to someone you miss or scheduling an activity you have been postponing. Optimism grows when the possibility of a good day is supported by choices that help create one.
