I’ve noticed something about folks who thrive well into their 70s and beyond.

They have a certain morning routine, a way to kick-start their day that sets them apart.

These habits don’t just keep them active and mindful, but also fuel their zest for life.

They make the dawn of each day an invitation to live fully, no matter the number of candles on their birthday cake.

What if you could adopt these habits too? In the paragraphs to follow, I will share with you 8 morning rituals of those who flourish in their golden years.

Grab your notebook and get ready to make your own mornings even more enriching!

1) Rising with the sun

One thing I’ve noticed about those who thrive in their 70s and beyond is that they are early risers.

They have a knack for aligning their sleep schedule with the natural rhythm of the sun.

Instead of hitting the snooze button repeatedly, they welcome the first light of day with open eyes and an open heart.

This habit allows them to start their day on a calm note, setting them up for a productive and mindful day ahead.

Becoming an early riser might not be easy if you’re a night owl. But remember: small changes can lead to big differences.

Try setting your alarm clock a little earlier each day until you find your sweet spot.

Embracing the morning light isn’t just about getting a head start on your day.

It’s also about syncing your body’s internal clock with nature, which can have tremendous benefits for your physical and mental well-being.

Give it a shot, and see how it changes the course of your day, and perhaps even, the rest of your life.

2) Embracing movement

I’ve always admired my grandmother’s morning routine. At 85, she’s sharper and more energetic than many people half her age.

One of her secrets? She starts each day with movement.

Every morning, without fail, she’d put on her comfortable shoes and head out for a brisk walk around the neighborhood.

Sometimes, I’d tag along and marvel at her seemingly boundless energy.

She never treated it as a chore. For her, it was a chance to breathe in the fresh morning air, say hello to neighbors, and just enjoy being alive.

She often told me that her morning walk was her ‘secret weapon’ for staying fit and healthy.

Her habit resonated with me so much that I started incorporating movement into my own morning routine.

I’m not quite up for brisk walks yet, but a gentle yoga session or some light stretching does wonders for me.

The point isn’t to go all out with strenuous exercise first thing in the morning.

Rather, it’s about waking up your body in a gentle and loving way. Trust me, your body will thank you for it!

3) Fueling the body

The importance of breakfast cannot be overstated, especially for those thriving in their later years.

They understand that the first meal of the day sets the tone for their energy levels and mood.

It’s not just about eating anything, though. It’s about nourishing the body with a balanced meal that includes protein, fiber, and healthy fats.

Think whole grain toast with avocado and eggs, or a bowl of oatmeal topped with fresh fruits and nuts.

Not only does a nutritious breakfast provide the fuel needed to power through the morning, it also aids digestion and helps maintain a healthy weight.

Make it a habit to start your day with a meal that’s good for you. Your body will be grateful.

4) Starting the day with mindfulness

The secret to thriving in your 70s and beyond may not be found in a cup of coffee or a vigorous workout, important as they may be.

It might be found in the quiet moments of mindfulness that you cultivate each morning.

Many of the flourishing elders I know have a dedicated mindfulness practice.

They start their day with meditation, deep breathing exercises, or simply sitting quietly and savoring their morning cup of tea.

In my book, The Art of Mindfulness: A Practical Guide to Living in the Moment, I delve into the myriad benefits of mindfulness.

It not only reduces stress and anxiety but also improves concentration and overall well-being.

Just a few minutes of mindfulness each morning can create a sense of balance and peace that carries through the rest of your day.

Before you rush into the busyness of your day, take a moment to just be.

5) Setting intentions

The first few moments of the day are precious. They can set the tone for the rest of the day.

This is why many thriving elders don’t just roll out of bed and into their routines.

They pause, take a moment and set an intention for how they want their day to unfold.

For instance, they might decide to approach their day with a sense of curiosity, viewing every experience as an opportunity to learn something new.

Or they might choose to cultivate gratitude, consciously acknowledging the good things in their life.

It’s not always easy. Some days are harder than others, and sometimes life throws curveballs that test even the most positive intentions.

Yet, setting an intention provides a gentle reminder to return to during those challenging times.

Try setting an intention for your day. It could be as simple as “I choose to be kind today” or “I will remain calm amidst chaos”.

This small act could have a big impact on your day, and in turn, on your life.

6) Saying yes to chores

Now, this might sound a bit unexpected, but hear me out.

Those thriving in their 70s and beyond often start their day with…chores. Yes, you read that right. Chores.

They might sweep the patio, do a bit of gardening, or tidy up the kitchen.

These seemingly mundane tasks aren’t just about maintaining a clean home. They serve a greater purpose.

Doing chores can actually be an excellent form of low-impact physical activity, keeping the body active and flexible.

Plus, there’s something incredibly satisfying about seeing the immediate results of your efforts – a clean room, a tidy garden, a neatly arranged drawer.

Instead of putting off those chores for later in the day or even for the weekend, try doing them first thing in the morning.

It’s a surprisingly effective way to kickstart your day on a productive note.

7) Connecting with loved ones

Another habit I’ve noticed among people who are thriving in their 70s and beyond is the importance they place on relationships.

They often start their day by connecting with their loved ones.

This doesn’t necessarily mean a long, heart-to-heart conversation first thing in the morning.

It could be as simple as sharing a cup of coffee with a spouse, a quick call to a grandchild, or even cuddling with a pet.

This habit of connection fosters a sense of belonging and love – feelings that are integral to our overall well-being.

Plus, it’s a beautiful reminder of the support and companionship we have in our lives.

Take a moment to connect with your loved ones.

8) Embracing self-care

The most significant morning habit of people thriving in their 70s and beyond is a commitment to self-care.

They understand the importance of looking after their own physical, emotional, and mental well-being before anything else.

This could mean indulging in a relaxing bath, spending time in nature, reading a book, or simply sitting quietly and reflecting.

They prioritize these acts of self-care not as luxuries, but as essential parts of their morning routine.

Remember, self-care isn’t selfish. It’s necessary.

When you start your day by taking care of yourself, you’re better equipped to handle whatever the day throws at you.

Final thoughts: It could be habitual

Human behavior often has interesting links with our daily habits.

One such connection might be the relationship between thriving in our 70s and beyond, and the morning routines we’ve discussed.

The simple act of rising with the sun, embracing movement, nourishing the body, or connecting with loved ones can set the tone for the entire day.

It’s these little things that add up to a fulfilling and healthy life.

In my book, The Art of Mindfulness: A Practical Guide to Living in the Moment, I delve into how mindfulness can also play a crucial role in this process.

Being present in the moment allows us to fully experience and appreciate these habits, enhancing their benefits.

Whether it’s setting an intention for the day, doing some chores, or practicing self-care, remember that these are not just tasks to tick off a list.

They are opportunities to enrich our lives and potentially set us on a path to thriving well into our 70s and beyond.

Take a moment to reflect on these habits. Which ones resonate with you? Which ones would you like to incorporate into your own morning routine?

It’s never too late to start creating habits that can lead to a healthier, happier you.