If you’ve recently retired after decades of regular work, you may be feeling excited by all the free time on your hands—but it’s normal to feel a bit lost, too. In fact, many retirees struggle to transition from their working selves to their retired selves, as the change in schedule and life’s purpose can feel startling.
That being said, is there a morning routine that can help retirees feel healthy, positive and fulfilled?
To find out, we spoke with three psychologists: Dr. Kim Chronister, a licensed clinical psychologist based in California; Dr. Lucinda Bratini, PhD, a licensed psychologist based in New York; and Dr. Robin F. Goodman, PhD, a licensed clinical psychologist based in New York and the Assistant Director of Public Education and Bereavement at Child HELP Partnership at St. John’s University.
All three psychologists agreed on the best five-step morning routine for recent retirees—and it’s a regimen that will hopefully leave you feeling inspired and content. Keep reading for their insights on the importance of morning habits and the details of the best morning ritual for new retirees!
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Why a Morning Routine Is Important for Recent Retirees
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Here are three reasons you should embrace a morning routine as you transition into retirement.
A morning routine can combat the feeling of your life losing purpose
“From a psychological perspective, retirement is a major identity and behavioral shift, not just a change in schedule,” Dr. Chronister explains. “Work consisted of social contact, structure, meaning and purpose and goals; and in retirement, people start to question ‘what now?’ They can become understimulated, lose meaning and purpose and feel like they are losing themselves.”
Because of this, establishing a morning routine can help retain that sense of purpose.
Dr. Goodman agrees, adding that “the overall goals are to establish a routine and sense of purpose to keep isolation and boredom at bay,” as well as “increase health and a sense of control towards and ultimately life satisfaction.”
Most retirees are simply used to having a routine and regular schedule
“Most retirees followed some type of routine or schedule for much of their life,” notes Dr. Goodman.
“While it can be liberating to be free of it when retired, there can be an element of it that is jarring and disorganizing when it stops,” she adds. “While some are ready and excited about what lies ahead, some may be surprised that there are some elements of this disquieting feeling that [are] akin to loss. There may be a longing for or grieving something that is no longer part of our life or our identity.”
A morning routine can help reduce anxiety in recent retirees
Dr. Bratini says that the changes to one’s social life and financial situation after retiring can cause anxiety. Even things that can cause anticipation in a good way can add to that because, as she explains, “the nervous system interprets excitement [and] anxiety as stress.”
“If we consider the factors which might trigger anxiety for retirees presented above, these (financial limitation, etc.) might signal ‘danger’ to the nervous system, leading to feeling unsafe,” she explains. “This is the wisdom of the body; it sends us signals, it communicates. If we are attuned and aware, we can respond by addressing our mind/body’s needs.”
She adds that “when we engage in routine, no matter how small, we regulate stress, we heal, we find ease” and that “predictability communicates safety.”
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This 5-Step Morning Routine Is Best for Recent Retirees According to 3 Psychologists
If you’re a new retiree, Dr. Chronister, Dr. Goodman and Dr. Bratini recommend following these steps in order every morning.
1. Wake up at a consistent time and get morning light
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The first step of the morning routine is to wake up at the same time every weekday and get morning light, as “this can help regulate the body’s circadian rhythm” and “getting natural light as soon as after waking up can reinforce brain-sleep cycle,” per Dr. Chronister.
Dr. Goodman agrees, noting the importance of “establishing a consistent sleep schedule on both ends to get a healthy amount of sleep.”
“It helps your body clock to have predictability,” she explains. “With a schedule, your body is primed for using energy through the day, almost like pacing itself because it knows the rhythm of when wakefulness and sleep will occur. Light also reinforces the body’s circadian rhythm and is a natural mood enhancer, [which is] often helpful to consider with this life change.”
Dr. Bratini concurs that waking up at a consistent time every day is important. In fact, she recommends doing so on the weekends, too.
“Waking up at the same time keeps us from falling out of sync with this internal clock, which moderates energy [and] hormone release,” she explains. “Some exposure to sunlight in the morning also helps regulate this internal system, which needs predictable exposure to the sun. Maintaining this rhythm, with consistent and quality sleep and sun also makes us less emotionally reactive when we encounter daily stressors.”
2. Eat breakfast intentionally
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“Use breakfast as something that is a deliberate transition into the day,” suggests Dr. Chronister. She recommends leaning into intuitive eating, which she says “can help with overeating that can come with depressive symptoms while coping with retirement transition.”
She also advises retirees to incorporate foods that may improve mood into their breakfasts, such as dark chocolate, nuts, seeds, kimchi and bananas.
“We know that food fuels both the brain and the body,” adds Dr. Goodman, who adds that it is “worthwhile to be intentional about choosing not just something comforting such as one’s favorite coffee or tea, but pairing it with something that will be nutritious and set the day.”
Dr. Bratini agrees, pointing to the “gut-brain axis,” which refers to the connection between the brain and the digestive system. She says that by starting out your day with low-inflammatory whole foods, you can help bolster brain health (something supported by a 2024 study published in Nutrients).
“This understanding is critical at later adulthood because of the various physiological and cognitive vulnerabilities we have at this stage,” she notes. “Anti-inflammatory nutrients have been found to support blood flow and protect cerebral blood vessels. These good foods have also been linked to increased energy and vitality and a strengthened immune system.”
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3. Move for 20 to 30 minutes
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“Heading into retirement can cause some depressive symptoms due to lack of meaning, lack of socialization and lack of goals,” says Dr. Chronister. A great way to combat that? Moving for 20 to 30 minutes after breakfast every morning.
Exercising every morning “can mark the transition to the day from sleep to activity as well as clear your mind,” notes Dr. Goodman. “Physical activity [is] a positive mood booster—especially important if or when feeling depleted or down at this new stage.”
Dr. Bratini notes that “gentle movements help regulate the nervous system, release stress and reconnect to the sense of stability in the body,” which can be beneficial as we age.
Dr. Goodman adds that “it doesn’t have to be the same thing every day—walking, stretching, yoga, Zumba, tai chi all can matter when done throughout the week.” To help you stay consistent with your movement goals, she suggests making plans to exercise with someone you know, as this “can have the added benefit of meeting important connection goals.”
4. Do something that will give your life purpose
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Once you’ve eaten and exercised, Dr. Chronister says it’s a great idea to move on to something that will give your life meaning—or, if you’re not sure what that is yet, you could simply spend time researching or brainstorming ideas to give your life meaning.
“When you first retire, you may not have an idea of what will give you meaning and purpose, so it’s important to be playful with trying new things and do a ‘sample platter’ of activities,” she explains.
When looking for a new activity that will bring some meaning to your life, Dr. Goodman says to “consider not only that you are valuable, but what do you value?” For instance, if you are a retired attorney, you may start pro bono law work; if you are an animal lover, you may volunteer at a farmed animal sanctuary or animal shelter. If nothing like that comes to mind, broadly, you might consider volunteering, working on a passion project, spending time with grandchildren or connecting with nature.
“It can also mean thinking back to dreams you had when younger that may have been set aside,” Dr. Goodman adds. “There may be a current version of that passion or interest.”
Dr. Bratini suggests framing this as “engaging in committed actions towards values-based living.”
“When we feel disconnected from our values, we experience stress,” she explains. “If we value community and find ourselves isolated (living far away from those we love), it makes sense that we feel sad or lonely. If we value service and volunteerism, lack of engagement with these actions might lead to feeling like our lives lack meaning.”
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5. Learn a new skill while enjoying social contact
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Before retiring, most people are surrounded by coworkers and face new challenges on a daily basis. So, after retiring, psychologists recommend finding an activity that involves both social contact and acquiring a new skill.
“Learning a skill boosts confidence during retirement,” states Dr. Chronister. “Connection is a major contributor for people to be content, and skill building helps to strengthen one’s identity and self-esteem. So, a social group that includes skills building is ideal in retirement.”
“Being connected is helpful to decrease isolation and is a way to be reminded of the larger world and your unique part in it,” adds Dr. Bratini. “Learning a new skill helps the brain stay active. The bonus is that staying connected to others is crucial for mental health.”
Some activities to consider learning (alongside friends and/or strangers) are tai chi, crafting, pickleball or golf; you could also join a crafting circle, book club, writing group or foreign language class.
“When searching for both activities and skills, it may help to think back to what got your younger self excited or what you did for fun, and seek out the current form,” advises Dr. Goodman.
Additionally, Dr. Bratini points out that for seniors, “the development of new skills may also aid, maintain and/or strengthen cognitive functioning,” which is important as we age. She adds that “elders who can continue to grow and learn in the context of interpersonal [bonds] are more likely to thrive at this stage of life.”
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Sources:
Dr. Kim Chronister is a licensed clinical psychologist. Dr. Lucinda Bratini, PhD, is a licensed psychologist. Dr. Robin F. Goodman, PhD, is a licensed clinical psychologist and the Assistant Director of Public Education and Bereavement at Child HELP Partnership at St. John’s University. An Anti-Inflammatory Diet and Its Potential Benefit for Individuals with Mental Disorders and Neurodegenerative Diseases—A Narrative Review (2024). Nutrients.Hence then, the article about we asked 3 psychologists what morning routine is best for recent retirees they all said the same thing was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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