Have you ever come across someone in their seventies who seems to glow from the inside out? I’m talking about that sparkle in their eye that says they’re excited about life, even after decades of living.
They aren’t necessarily sporting fancy skincare secrets or indulging in lavish spa treatments every morning. Instead, many of them follow a simple set of habits that give them a strong physical, mental, and emotional foundation for the rest of the day.
So, let’s talk about these “secret” morning rituals that seem to help folks age with grace and vitality. I’ve seen this play out in many of my counseling sessions, as well as in the lives of the older individuals I truly admire (including some family members who have taught me a thing or two!).
My hope is that you can adopt a few of these rituals in your routine—tweaked to your own life, of course—and reap the benefits for years to come.
Below, I’ll walk you through these morning rituals in detail. And yes, I might share a personal anecdote here or there, because I believe the best insights come alive when we connect them to real experiences. Let’s dive in.
1. They start with a moment of gratitude
I’ve noticed that people who gracefully navigate the passing years have an almost unshakable sense of gratitude. Many of my clients who are in their sixties, seventies, or beyond say they begin their mornings by mentally listing what they’re thankful for—whether it’s the cozy warmth of their bed or the simple ability to take another breath.
It might sound almost too easy, but a gratitude practice can shift your perspective entirely. I once tried a daily gratitude journal after reading about it in one of Sheryl Sandberg’s interviews, and the change was remarkable.
It turned out that simply jotting down three things I appreciated helped me approach challenges in a more resilient way.
But don’t just take my word for it. The pros over at VeryWell Mind back this up, saying that daily positive statements can counteract negative thought patterns. Think of gratitude as a ramp to steer your mind into positivity. It’s like giving yourself a head start in emotional resilience before the day’s stresses start flooding in.
2. They honor their bodies gently
Some people who age beautifully can’t fathom starting their day without some kind of physical movement. This doesn’t have to be an intense hour-long workout. It could be a morning walk, light stretching, or a short yoga flow—my personal favorite. The idea is to nudge your body awake in a gentle, loving way.
I’ve had older clients tell me that their morning stretch routine is non-negotiable. It helps them tune in to their bodies, catch any stiffness early, and literally “warm up” for the day. Beyond flexibility, these small stretches or movements can improve circulation, ease joint pain, and release feel-good endorphins.
When I first began doing yoga years ago, I’d wake up feeling groggy and stiff, but once I started devoting just ten minutes to some gentle sun salutations, I noticed my energy levels rise. And guess what? Consistent, mindful movement adds up over the years. Your future self will thank you for developing this habit now.
3. They fuel up with proper hydration
It’s easy to forget how much water our bodies need, especially in the morning. After a night’s sleep, we’re usually a bit dehydrated, which can lead to headaches, fatigue, and sluggishness. People who manage to stay vibrant into their later years often swear by a glass or two of water right after waking up.
I’ve started placing a glass of water by my bedside every night, so I don’t even have to think about it in the morning—it’s just there. Sometimes I add a squeeze of lemon for flavor and an extra dose of vitamin C. This small action sets a tone of care for my body from the moment I open my eyes.
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By the way, coffee lovers, this doesn’t mean you have to give up your beloved morning cup. Just consider rehydrating before indulging. It might make your coffee taste even better, knowing you’re starting from a place of balance rather than dehydration.
4. They tidy up their mind through journaling or reflection
This next ritual is close to my heart (and also something you might have read my post on a while back). Many of the older folks I admire use their mornings to capture their thoughts in a journal or reflect quietly on what’s stirring in their minds.
The crew at Psychology Today has highlighted that journaling can help process emotions more effectively, reduce stress, and even foster creativity.
If you’re not the pen-and-paper type, I’ve seen people use voice notes on their phone or simply sit in silence for a few minutes, focusing on their breath and noticing where their thoughts wander.
Journaling doesn’t have to be a polished composition. Some days, it’s a messy brain-dump of to-dos and random worries. Other days, it might be a few lines of reflection on a conversation from the day before.
The key is consistency and honesty with yourself. By unloading mental clutter onto a page, you can face the day with a clearer head and a calmer heart.
5. They speak kindly to themselves
Self-affirmation is often overlooked, and yet, it’s a potent tool that people who age gracefully tend to use. We’ve all heard that little voice in our head, the one that sometimes says, “You’re not good enough,” or, “You’ve messed up again.” But what if you could train that inner voice to be your biggest cheerleader?
I’m reminded of a line from Brené Brown: “Owning our story can be hard but not nearly as difficult as spending our lives running from it.” That goes for both our triumphs and our mistakes. If you speak to yourself with compassion, even when you stumble, you’ll find that you bounce back faster.
This morning self-talk could be as simple as saying, “I am capable,” or, “I handle today’s challenges with grace.” The folks who have built a habit of positive self-talk often carry an aura of confidence and optimism that radiates well into their older years.
6. They allow time for a nourishing breakfast
Now, let’s talk about breakfast. People who keep their youthful glow often treat breakfast like it’s the most important meeting of the day—worth prioritizing and doing right. Instead of rushing out the door with just a bite of toast (or nothing at all), many of them prepare a meal that genuinely fuels their body.
This could be a bowl of oatmeal topped with fruit, a protein-packed smoothie, or even eggs with veggies. The aim is to pack in nutrients, not processed sugar.
When you start your day feeding your body with high-quality energy, you set the stage for steadier blood sugar levels and better focus. Plus, a balanced breakfast can support a healthier metabolism over the long haul.
I used to skip breakfast in my twenties, thinking I was saving time. Fast-forward to now, and I can’t imagine launching into a busy workday without some substantial protein and fiber. It’s like putting the right gas in your car before a long trip.
7. They carve out some screen-free, quiet time
This one probably deserved a higher spot on the list. In our digital age, screens are often the first thing we see in the morning—sometimes before we even roll out of bed! But I’ve noticed that people who gracefully traverse the decades prefer to ease into the day without the noise of notifications and emails.
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A few of my clients set a “phone-free” period of 30 minutes to an hour after waking up. They might sip tea while listening to birds chirp, read a few pages of an uplifting book, or just enjoy their breakfast without scrolling through social media.
This simple boundary keeps the stress levels in check and allows the mind to wake up gently rather than reactively.
I’m not perfect at this, but when I do manage a screen-free morning, I feel more present. Instead of being bombarded by the latest headlines, I can check in with myself first. That’s valuable real estate for emotional well-being.
People Who Distance Themselves From Their Childhood Friends Usually Display These 7 Subtle Behaviors8. They take a moment to connect with loved ones
Finally, I’ve saved a big one until last, friends. Those who age like fine wine often start their days by acknowledging the important people in their lives. This might be a quick hug with a partner, a text to an old friend, or simply a quiet moment sending good thoughts to a child who no longer lives at home.
In my own life, my husband and I have made it a habit to share one pleasant memory from the previous day while we’re prepping breakfast. It doesn’t have to be anything spectacular—maybe a fun conversation with a friend or a little victory at work.
It’s a sweet reminder of the bond we share, and it adds an extra layer of warmth to my morning routine.
Michelle Obama once said, “We need to do a better job of putting ourselves higher on our own ‘to-do’ list.” I think part of that also means making our close relationships part of our well-being plan. After all, mental and emotional health often spring from feeling connected and loved.
Final thoughts
The magic in all these morning rituals isn’t about making life perfect—it’s about laying a foundation that helps you cope more effectively with life’s ups and downs. Over time, these small choices compound, helping you build resilience, maintain vitality, and keep that sparkle in your eyes well into your later years.
If you’re feeling inspired to tweak your morning routine, start small. Pick one or two rituals that resonate with you and see if you can stick to them for a week. Then, add on gradually. There’s no need to overhaul your entire morning in one go. Consistency is what matters, and little by little, these habits will become second nature.
Here’s to you taking charge of your mornings and cultivating a life that ages like the finest of wines—rich, layered, and full of character.
Signing off.
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