Exploring the Science of Aging Happily

In the youth-obsessed West, many of us will have confronted an intriguing paradox around aging.

While youth is equated with physical desirability and enthusiasm, middle age is equated with competence and reliability.

Meanwhile, the “third age” of 55 plus is often viewed through the filter of ageist attitudes that frame this stage as a period of physical, cognitive, and social decline (Applewhite, 2016; Robertson, 2020).

According to the science of aging happily, many of these ageist assumptions have either very little or no basis in reality. This article explores how to age happily, and we kick it off by looking at planning for life after retirement.

Before you continue, we thought you might like to download our three Positive Aging Exercises for free. These practical, science-based exercises will equip you with tools to help yourself or your clients embrace aging as a season of growth, vitality, and continued self-discovery.

Planning for Life After Retirement: 5 Things to Consider

Retirement is a life transition that is a choice for some but forced upon others. This means that the amount of control we have over the timing of our retirement will impact life afterward (Moody & Sasser, 2020).

For those who love their work and can offer their knowledge and skills past their country’s mandatory retirement age, retirement might be partial or postponed.

For others in more manual, physically demanding occupations, mandatory retirement is often a legal requirement to maintain the health and agility of the workforce. Therefore, planning for life after retirement differs across the same age group (Drak, 2021).

Retirement dates also differ across the world, and some countries have different retirement ages depending on occupation. Retirement ages range from 55 in some Asian countries for more manual and physically demanding occupations to 67 for all occupations in the United States, United Kingdom, Norway, and Iceland (Khan, 2023).

Taking all this into consideration, a rough global average retirement age covers what is called the “third age” of 55 plus (Applewhite, 2016; Drak, 2021), as people with private pensions can also retire and draw down their pensions from 55 onward in most countries with a later state retirement age.

Planning for retirement is a critical process that involves psychological, financial, and personal preparation. You can plan ahead for retirement by considering the following five factors to support personal fulfillment and peace of mind.

1. Psychological preparation

Transitioning to retirement entails changes to our sense of identity, purpose, income, daily routine, and social connections. When preparing for retirement, it’s important to reflect on how work has provided you with a sense of purpose, meaning, and connection and how you can replace work with other activities.

In the years leading up to retirement, it is beneficial to interact more with friends outside of work, extended family, or community groups (Drak, 2021; Robertson, 2020).

Staying mentally active through continued learning is also helpful for staying stimulated and motivated later in life. The University of the Third Age, or u3a movement, has been set up for just that purpose in various countries around the world. It doesn’t entail formal education but skills and knowledge sharing between those free to learn for its own sake.

When you have prepared yourself for the changes ahead, there are further things to consider.

2. Lifestyle planning

Lifestyle planning involves deciding how to spend all your extra time. Retirement provides an opportunity to do many things you didn’t have time for before, including traveling, pursuing old interests and new hobbies, and making new friends (Burnett & Evans, 2016).

Lifestyle planning can also provide extra financial freedom after retirement. When people have raised a family, downsizing the home and moving to a more affordable area can release funds for investment in other things.

Aging in place may be the best option for those with smaller homes or sufficient retirement income to fund their interests without downsizing. Lifestyle planning depends on your unique circumstances and personal values (Druk, 2021; Robertson, 2020).

3. Financial planning

Financial planning for retirement will vary from person to person, and potential provisions will differ according to your country of residence and citizenship, as some countries provide state pensions that are much higher than others, while some provide nothing at all (Anthony, 2008; Druk, 2021).

Income sources could include state and private pensions, savings, social security, passive income from investments, property rentals, and share dividends.

Finally, employment or self-employment remains an income source for those who retire and carry on working, especially if their work or business is something they love doing.

4. Health care

Health care costs again vary according to your country of residence or citizenship. Some countries provide government-funded health care with free prescriptions, while others require citizens to have private health insurance and/or pay for their medicines (Anthony, 2008; Druk, 2021).

Some people prefer to work with privately funded alternative health care professionals such as naturopaths, functional medicine practitioners, and other types of holistic therapists. It’s worth factoring in these costs if you have a long-term condition that needs some maintenance from complementary medicine practitioners or therapists.

Long-term care insurance that covers nursing homes, assisted living, or in-home care is worth considering. Some people may wish to consider making a living will that outlines their preferences for long-term and end-of-life care. Making a living will ensures you get the type of care you want should you become incapacitated for any reason (Age UK, 2025; Anthony, 2008; Druk, 2021).

5. Support for family and dependents

Discussing retirement plans with your partner and wider family can clarify mutual expectations and responsibilities. For example, assigning power of attorney to a loved one can help protect your rights should you become ill or need long-term care (Druk, 2021).

Finally, estate planning, like creating or updating your will and any trusts, is a good idea before you retire, for wealth distribution or tax advantages.

Retirement planning around these five factors will help you transition into the next stage of your life with clarity and peace of mind.

Or you could always start again like Paul Tasner, who became a successful entrepreneur at 66. Age really is just a number.

The Mental Fitness Program for Positive Aging

Positive aging is a worldwide movement based on the science of aging happily rather than denying the aging process or living in fear of growing older (Robertson, 2020).

Positive aging involves maintaining cognitive health, emotional wellbeing, and overall mental resilience as we grow older.

The Mental Fitness Program for Positive Aging (MFPPA) is an evidence-based eight-week psychoeducational program that enhances quality of life by increasing participants’ active engagement in activities designed to support mental health and wellbeing (Bar-Tur, 2021).

The program is offered in a range of settings including primary care clinics, sheltered housing, community centers, and online platforms.

The MFPPA includes the following:

• Learning about the concept of positive aging and its benefits
• Goal setting to foster a sense of purpose and direction
• Critical thinking skills to navigate complex situations and make informed decisions
• Memory enhancement techniques and exercises to improve retention and recall
• Engagement in group activities to build social connections and reduce isolation
• Stress management techniques to improve overall mental health
• Physical exercise routines to support both physical and cognitive wellbeing
• Lifelong learning to keep the mind active and engaged

Research indicates that participants benefit from the program through social involvement that encourages the development of new skills. The program helps to maintain cognitive function and mental wellbeing during the transition into the later stage of life (Bar-Tur, 2021).

How to Find Purpose in Getting Older: 3 Tips

Finding purpose in getting older involves embracing change, staying curious, and making meaningful contributions to the world. However, people often start asking big questions about the meaning of life as they enter the third age (Hoblitzelle, 2018).

Reassessing life values can help clients identify what’s important and notice if there have been any changes in their priorities (Walsh, 2020).

Given that values determine what we find meaningful and fulfilling and are unique to each of us, finding a sense of purpose in growing older is likely to be highly individual too. Having said that, the following three tips cover life domains that contribute to a sense of purpose for many of us.

1. Maintaining meaningful relationships

Human beings are social animals, and the need for connection is hardwired. As we age, it’s common to enjoy fewer but higher-quality relationships that have more depth and meaning (Robertson, 2020).

Research indicates that maintaining meaningful relationships is essential for positive aging (Robertson, 2020; Vaillant, 2003), so making the effort to keep in touch is invaluable.

2. Having adventures and new experiences

Staying curious and open to new experiences provides opportunities for learning about things we might not have had time to explore previously.

Adventures like traveling also involve overcoming challenges during encounters with the unexpected. Traveling keeps our minds active, promotes neuroplasticity, and helps maintain cognitive function (Robertson, 2020; Vaillant, 2003).

New experiences also boost mood with emotions like excitement, wonder, and awe as we age (Carstensen et al., 2011).

3. Meaningful contributions through volunteering

After retirement, we have an opportunity to make a different kind of contribution to society that is guided by our values: volunteering to support a cause, community group, or social service that is close to our heart.

Giving help where it is needed can provide a deep sense of fulfillment and purpose in life (Chittister, 2008; Robertson, 2020; Vaillant, 2003).

Volunteering elicits gratitude and respect from others, which boosts self-efficacy and self-confidence (Jiang et al., 2021). It’s a great way to forge new social connections and support positive aging (Robertson, 2020).

Positive Self-Identity: 3 Strategies to Redefine the Self

Aging offers opportunities for growth, self-reinvention, and a more meaningful sense of identity. Redefining the self positively can lead to greater fulfillment and emotional resilience.

Here are three tips for cultivating a strong and evolving sense of identity as we age.

1. Shifting from “what I do” to “being who I am”

As careers wind down and responsibilities shift with age, it’s important to detach self-worth from functional roles, or “what I do,” such as job titles or parental roles. Instead, we can embrace more intrinsic aspects of our identity or being ourselves (McGarey, 2024; Robertson, 2020).

Key to this process is the identification of core personal values that truly define you, such as honesty, love, creativity, kindness, and spirituality. Next, reflecting on past achievements and lessons and aligning new activities with your personal values rather than previous roles help to redefine your identity (Singh, 2014).

Example: A retired physician shifts from seeing themself solely as a doctor to embracing their identity as a health and wellbeing mentor, and community leader.

2. Embrace growth and reinvention

Positive aging isn’t about decline; it’s about evolution and growth. Embracing a growth mindset can help you stay open to new experiences, adapt, and thrive (Sheffler et al., 2023).

Staying curious and open to new experiences can include learning new skills such as painting, writing, public speaking, music, and fitness challenges. Setting personal goals that inspire self-discovery is a solid starting point (Robertson, 2020).

Example: A retired professional reinvents themself as a travel blogger, sharing their adventures, wisdom, and experiences with others as they enjoy seeing the world after retirement.

3. Build a meaningful legacy

As we age, leaving a meaningful legacy for others can contribute to our sense of purpose (Lawton, 2024). Reframing our personal identity around legacy and influence can create a deep sense of fulfillment (Hoblitzelle, 2018).

Legacy building can include:

• Becoming a mentor or guide for younger generations
• Sharing wisdom through art, writing, or community engagement
• Strengthening connections with family, friends, and causes that matter to you

Example: A retired grandparent starts mentoring new parents at a local family center, sharing life lessons, humor, and experiences to support and inspire future generations.

3 Mindfulness Techniques for Healthy Aging

Mindfulness doesn’t just mean meditation; it’s more a shift in attitude toward living in the present moment by paying less attention to thoughts about the past or future. The result is increased serenity, vitality, and peace (Barcaccia et al., 2024).

Mindfulness skills are a great support for positive aging. By enhancing appreciation of the here and now, even mundane events become more meaningful (Eaton et al., 2024).

Mindful movement that engages all our senses cultivates inner peace while providing a boost for our physical health and wellbeing. For further ideas, take a look at our article Mindful Walking & Walking Meditation: A Restorative Practice.

You can practice mindfulness during daily activities and transform chores into sources of satisfaction. You can download our Five Senses Worksheet to cultivate mindfulness and enhance awareness during any activity, like preparing a meal, washing dishes, gardening, or cleaning the house.

Finally, mindfulness can be used to manage the aches and pains that accompany chronic illness. Take a look at our article Positive Pain Management: How to Better Manage Chronic Pain for tips on how mindfulness can help.

Research has found that mindfulness skills can be used to accept and observe pain rather than identify and struggle with it (Ploesser & Martin, 2024). This subtle shift in attention is a skill that loosens the grip of pain on our awareness.

3 Tips for Building New Connections in Old Age

Interestingly, the definition of old age changes depending on the age of the person being asked. Many define it in accordance with retirement age. However, those in the newly retired 60-plus age group tend to define old age as 75 and over. The Organisation for Economic Co-operation and Development (2022) defines old age as those 65 and over.

Building new connections at 65 and over may not seem as easy as making friends at school, but there are other ways of forging new connections. We’ve kept the following three tips short, as they’ve already been mentioned above.

1. Joining clubs, groups, and community activities

Joining various interest and community groups might not have been possible when working full time and raising a family or both. You can find out what’s available by searching online or visiting your local library or community center.

2. Socializing online

If getting out and about is difficult, then there are plenty of opportunities to socialize and build new connections online. Join online interest groups and online learning activities to learn new skills and improve existing ones.

Building new connections online can be especially useful for those with a chronic illness or mobility issues and those living in more remote areas (Aleti et al., 2024).

3. Volunteering

Many people make new friends and connections through volunteering. Providing help where it’s needed is often intrinsically rewarding for those who do so, but it’s also a reliable way to meet like-minded people and make new friends (Sharifi et al., 2024).

Promoting Neuroplasticity & Lifelong Learning: 3 Ideas

Participation in lifelong learning activities promotes neuroplasticity and positive aging, especially after retirement when spare time is more readily available (Robertson, 2020).

1. Offer a class or coach/mentor others

Experienced, knowledgeable, and skilled older adults often have a lot to contribute as educators and mentors. Sharing knowledge and skills with younger people can help you build a legacy by passing on what you’ve learned to benefit wider society (Kumar & Rathnayake, 2024).

Teaching and mentoring others promotes neuroplasticity by keeping the brain active, maintaining social engagement, and building new connections both socially and cognitively (Kumar & Rathnayake, 2024; Robertson, 2020).

2. Engage in flow-inducing hobbies

Activities that require focus and skill can help create a state of flow, which strengthens neural networks and enhances cognitive flexibility (Alexander et al., 2021).

A flow activity can include learning a musical instrument, painting, woodworking, gardening, or cooking. Flow activities also boost creativity and problem-solving abilities, keeping the brain sharp (Chen et al., 2021).

3. Engage in social learning

Staying socially active while learning new things and exchanging ideas reinforces memory and cognitive function (Zhang et al., 2022). These types of activities could include joining a book club, taking discussion-based classes, or joining an interest group to share skills like crafting, gardening, or cooking.

Joining movement-based classes such as yoga, tai chi, or qigong is another way to learn new things while meeting new people and keeping fit. Social engagement alongside learning not only enhances retention but also keeps you mentally and emotionally stimulated (Robertson, 2020; Vaillant, 2003).

PositivePsychology.com Resources

On our blog we have a variety of articles you may find interesting:

• What Is Cognitive Decline and How to Prevent It
• How to Find Meaning in Life: 5 Ways to Realize Your Meaning
• How to Keep a Healthy Mind While Aging: 8 Easy Strategies
• Managing Chronic Loneliness When Aging: 23 Strategies
• Geriatric Therapy: How to Help Older Adults With Depression

If you want to transform (later) life into a time of continued purpose, vitality, and self-discovery, consider this collection of 17 validated positive aging exercises. Use them to make a measurable impact in coaching sessions, therapy work, workshops, and group interventions.

A Take-Home Message

Growing older is a gift that many do not experience. Those who do grow into later life can embrace opportunities and experiences they did not have in younger years.

Some remain economically active in later life in various forms of employment, consultancy, and business. This can be an especially good option if you have a beloved occupation that embraces personal values.

Others may choose the third age as a time of well-deserved rest and relaxation. Increasingly, many blend the two.

The fact remains that each of us will pass through life stages that require us to reassess what is important as we age.

I hope the resources and ideas in this article help you embrace the privilege of growing older with wisdom and self-compassion. Please add your ideas about positive aging in the comments. We love to learn from our readers.

We hope you enjoyed reading this article. Don’t forget to download our three Positive Aging Exercises for free.