As we navigate life beyond 40, mental health can sometimes take a backseat to career, family, and other responsibilities. But maintaining and improving mental well-being is essential for living a fulfilling and resilient life. The good news? Small daily changes can have a huge impact on your mood, resilience, and overall mental health. The fact is most of us could or may need to improve mental health due to the by-products of our lifestyle.
In this article, you’ll find 7 simple, evidence-based daily habits that will help improve mental health after 40. These habits are easy to incorporate into your routine and can provide long-term benefits for your mind and body.
Table of Contents
- 1. Start the Day with Gratitude
- 2. Prioritize 30 Minutes of Movement
- 3. Connect with Someone Daily
- 4. Limit Screen Time, Especially at Night
- 5. Get Quality Sleep (7-9 Hours)
- 6. Incorporate a Mindfulness or Meditation Practice
- 7. Spend Time in Nature
- Final Thoughts
- References
1. Start the Day with Gratitude
Why It Matters:
Practicing gratitude has been linked to lower stress levels, increased happiness, and better mental resilience. A 2003 study, ref #1, and others have shown that taking time to focus on the positive aspects of your life can help improve overall mental well-being.
How to Implement It:
- Keep a gratitude journal by your bed.
- Each morning, write down three things you’re thankful for.
- These could be simple, like a sunny day or your morning coffee.
- Reflect on these moments before starting your day.
🗒️ Tip: If you struggle to think of things, focus on basic comforts, having a roof over your head, good health, or a supportive friend.
2. Prioritize 30 Minutes of Movement
Why It Matters:
Exercise boosts endorphins (your brain’s natural feel-good chemicals) and helps reduce anxiety, depression, and negative moods. For adults over 40, staying active is key to preventing cognitive decline and enhancing overall resilience. A 2017 study, ref #2, verifies this link of physical activity and mental wellness.
How to Implement It:
- Find an activity you enjoy (walking, dancing, swimming, yoga).
- Schedule 30 minutes of movement daily, morning walks, lunchtime stretches, or evening workouts.
- Break it into smaller chunks if needed (three 10-minute sessions).
🚶♂️ Tip: Walking outside not only boosts physical health but also gives you exposure to sunlight, which helps regulate your mood and sleep cycle. Get outside and take a walk!
3. Connect with Someone Daily
Why It Matters:
Humans are social creatures. Meaningful connection helps reduce loneliness, boost happiness, and improve mental health. After 40, maintaining social ties can also protect against cognitive decline.
How to Implement It:
- Call a friend or family member.
- Join a group that interests you (book club, fitness class, volunteer organization).
- Engage in small talk with neighbors or colleagues.
📞 Tip: Even a 5-minute chat can make a difference. Prioritize connection over perfection, don’t wait for the “perfect” moment to reach out.
4. Limit Screen Time, Especially at Night
Why It Matters:
Excessive screen time, especially on social media, is linked to higher levels of anxiety and depression. Blue light from screens can also disrupt your sleep, impacting mental health and energy levels. Many of us are guilty of this habit; to improve mental health, this is an easy way to improve your sleep.
How to Implement It:
- Set a “screen curfew” at least 1 hour before bedtime.
- Use apps to track and limit social media use.
- Opt for activities like reading, puzzles, or listening to music before bed.
📵 Tip: Keep your phone in another room at night or use “Do Not Disturb” mode to avoid unnecessary notifications.
5. Get Quality Sleep (7-9 Hours)
Why It Matters:
Lack of sleep can lead to irritability, memory problems, and increased anxiety. As we age, prioritizing restorative sleep becomes crucial for maintaining mental and physical health.
How to Implement It:
- Create a relaxing bedtime routine (warm bath, reading, gentle stretching).
- Go to bed and wake up at the same time daily.
- Keep your bedroom cool, dark, and quiet.
😴 Tip: Avoid caffeine and alcohol late in the day, as they can disrupt sleep patterns.
6. Incorporate a Mindfulness or Meditation Practice
Why It Matters:
Meditation and mindfulness reduce stress, improve focus, and enhance self-awareness. Research shows that regular practice can physically change your brain and improve emotional regulation.
How to Implement It:
- Spend 10 minutes a day in meditation.
- Use apps like Headspace or Calm for guided sessions.
- Practice mindfulness during daily activities like eating or walking.
🧠 Tip: Start with simple breath-focused meditation to build consistency.
Udemy, MasterClass, or local community colleges offer flexible options.
7. Spend Time in Nature
Why It Matters:
Nature has a calming effect on the mind. Studies have shown that spending time outdoors can reduce symptoms of anxiety and depression, lower blood pressure, and improve mood.
How to Implement It:
- Aim to spend at least 20 minutes outside each day.
- Visit local parks, gardens, or hiking trails.
- Combine exercise and nature (e.g., walking or jogging outdoors).
🌳 Tip: Practice “forest bathing” (Shinrin-yoku) by immersing yourself in a natural setting and noticing the sights, sounds, and smells.
Final Thoughts
Improving mental health after 40 doesn’t have to mean huge lifestyle changes. These 7 simple daily habits can boost your resilience, mood, and overall well-being. Start small, stay consistent, and remember that every step you take toward caring for your mental health is an investment in a happier, healthier future.
A standard in the habits world is a popular book called Atomic Habits. Small habits, big results: Atomic Habits shows you how tiny changes can lead to remarkable transformations in your life. I recommend it being on your book shelf as a constant help in adopting healthy habits.
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The information on Everyday Longevity is for general informational and educational purposes only. While the content is based on credible research and expert insights, it does not constitute medical advice, diagnosis, or treatment. This article is not a substitute for professional mental health care or medical consultation. If you are experiencing persistent mental health concerns, anxiety, depression, or other psychological conditions, seek advice from a qualified healthcare provider or mental health professional.
References
- Gratitude and Mental Health:
- Emmons, R. A., & McCullough, M. E. (2003). Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life. Journal of Personality and Social Psychology, 84(2), 377–389.
https://doi.org/10.1037/0022-3514.84.2.377
- Emmons, R. A., & McCullough, M. E. (2003). Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life. Journal of Personality and Social Psychology, 84(2), 377–389.
- Exercise and Mental Health Benefits:
- Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M., & Apostolopoulos, V. (2017). Exercise and Mental Health. Maturitas, 106, 48–56.
https://doi.org/10.1016/j.maturitas.2017.09.003
- Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M., & Apostolopoulos, V. (2017). Exercise and Mental Health. Maturitas, 106, 48–56.
- Social Connection and Loneliness:
- Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social Relationships and Mortality Risk: A Meta-analytic Review. PLoS Medicine, 7(7), e1000316.
https://doi.org/10.1371/journal.pmed.1000316
- Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social Relationships and Mortality Risk: A Meta-analytic Review. PLoS Medicine, 7(7), e1000316.
- Screen Time and Mental Health:
- Twenge, J. M., & Campbell, W. K. (2018). Associations Between Screen Time and Lower Psychological Well-Being Among Children and Adolescents: Evidence From a Population-Based Study. Preventive Medicine Reports, 12, 271–283.
https://doi.org/10.1016/j.pmedr.2018.10.003
- Twenge, J. M., & Campbell, W. K. (2018). Associations Between Screen Time and Lower Psychological Well-Being Among Children and Adolescents: Evidence From a Population-Based Study. Preventive Medicine Reports, 12, 271–283.
- Sleep and Mental Health:
- Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.
https://www.goodreads.com/book/show/34466963-why-we-sleep
- Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.
- Meditation and Brain Health:
- Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2011). Mindfulness Practice Leads to Increases in Regional Brain Gray Matter Density. Psychiatry Research: Neuroimaging, 191(1), 36–43.
https://doi.org/10.1016/j.pscychresns.2010.08.006
- Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2011). Mindfulness Practice Leads to Increases in Regional Brain Gray Matter Density. Psychiatry Research: Neuroimaging, 191(1), 36–43.
- Nature and Mental Well-Being:
- Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). Nature Experience Reduces Rumination and Subgenual Prefrontal Cortex Activation. Proceedings of the National Academy of Sciences, 112(28), 8567–8572. https://doi.org/10.1073/pnas.1510459112
These references provide a solid scientific foundation for the daily habits recommended in the article. For further reading, many of these studies are available via open-access databases or academic journals.
