23 ‘Handy Hints’ for Mid-Life Wellbeing

FEEL BETTER, With Ideas That Don’t Cost the Earth

Mindfulness & Mental Clarity

1. Write It Down
   Call it what you will; Dear Diary, journaling – writing it down helps clear your mind and bring focus. Even just five minutes each morning can help ground you for the day ahead. I find that while walking, thoughts bubble up – and when I get home, they’re ready to be penned down. Research shows that writing things out improves memory retention and makes new habits stick. It’s like the mind’s own spring cleaning.
   
2. Take A Breather
   When stress levels rise, stop. Take a moment to practice mindful breathing. Learn from the expert, Kate Kendall, who’s written the book on mindful movement and breathing. Her Life in Flow methods are gold, especially if you’re craving peace in the midst of chaos. And speaking of chaos – Niksen, the Dutch art of doing nothing, might just be your new obsession. It’s a gloriously non-productive antidote to the fast-paced world.
   
3. Turn It Off
   Take one day a week to disconnect from screens. No scrolling, no emails. Reset your brain. Try Sundays – let them be your screen-free afternoon to live in real time. Studies show that unplugging can reduce mental fatigue and boost creativity. Try it and see if you feel lighter, like a mental detox for the soul.
   
4. Furry Friends
   Whether it’s your own pet or volunteering at a shelter, animals have the power to reduce stress, boost your mood, and help you feel grounded. Research confirms that just 10 minutes of pet interaction can elevate oxytocin levels – the bonding hormone. So, get petting, stat.
   

Physical Wellbeing & Fitness

5. Get Outside Daily
   Nature is the best stress-reliever. Aim to spend at least 10 minutes outside each day. Whether it’s a walk in the park or simply soaking up sunlight in your backyard, notice the sensation of your feet on the ground and the breeze in the air. Incorporate this daily routine – it helps improve your mood, energy, and overall wellbeing.
   
6. Dance Like No One’s Watching
   Dance around the house to your favourite song. It’s not only fun but it gets your blood flowing, boosts your mood, and gets your heart pumping. Studies show that dancing is one of the best ways to release stress and improve brain function. Plus, it’s free and all the rage – literally.
   
7. Set a Fitness Goal
   Whether it’s aiming for a set number of steps or nailing that yoga pose, setting personal fitness goals is a great way to stay motivated. Plus, every time you reach a milestone, celebrate your progress. It’s the small victories that keep the momentum going.
   
8. Get Strong
   Incorporate strength training into your fitness routine. We’re not talking about becoming a bodybuilder (although you could…) – but as we age, building muscle is essential for metabolism and bone health. Start small – build strength, and grow with confidence. Trust me, it’ll make all the difference as you move through mid-life.
   

Self-Care & Personal Growth

9. Create a ‘Me Time’ Ritual
   Whether it’s a quiet cup of tea or a warm bath, carve out time every day to unwind. This simple ritual helps you reconnect with yourself and resets your mind. It’s a small luxury that goes a long way in protecting your mental health.
   
10. Practice ‘The Power of No’
    Saying ‘no’ isn’t just about rejecting things you don’t want. It’s about embracing your own priorities. By practising the power of ‘no’, you make room for what really matters. If it doesn’t align with your goals or needs – say it. Boundaries are a form of self-respect.
    
11. Embrace Solitude
    Spending time alone is necessary for your mental wellbeing. It’s vital to nourish the solitude side of yourself. It’s not selfish – it’s nourishing. Take yourself to a café, go for a walk, or simply sit in silence.
    
12. Take a ‘Holiday’ Day
    Stay home and treat yourself like you’re on holiday. Turn off the work email, make yourself a gourmet lunch, take a long bath, binge-watch something you’ve been dying to see. This doesn’t require a passport, just a willingness to escape your everyday life. You’e probably spent time and resources creating a ‘home oasis’ so make sure you get to enjoy it. Shuffle house mates, out, just for a bit –  and revel in your space – just for YOU.

13. Novelty
    Engage in something new; whether it’s learning a new skill, a different spot to swim or walk, a stroll in a different neighbourhood in your city. .  Studies show that novelty sparks your creativity and increases dopamine – that feel-good neurotransmitter. Plus, it keeps you mentally engaged and brings joy.
14. Say YES 

More often – go and have some fun!

Lifestyle & Environment

14. Tackle One Small Decluttering Project
    Pick one space in your home and clear it out – whether it’s a drawer, closet, or countertop. Decluttering your space equals decluttering your mind. Plus, less stuff to tidy and maintain gives more time to enjoy yourself, less tethered to a long list of repairs and the like.

15. Change Your Scenery
    A simple rearrange of furniture or a fresh coat of paint can completely revamp your space. Small changes in your environment can drastically improve your mood. Try it – it’s like hitting the reset button.
    
16. Focus on Your Sleep Hygiene
    A cool, dark room and a consistent bedtime routine can do wonders for your sleep. Good sleep is the cornerstone of good health, and in mid-life, it’s essential for everything from mood regulation to immune function.
    
17. Find Your Mid-Life Chic
    Mid-life is the perfect time to rediscover your style. Invest in timeless, classic pieces that make you feel confident and comfortable. If you need some guidance, think of the timeless fashion sense of your favourite influential women who constantly redefine confidence. Keep this phrase front line and centre should you waver, wondering whether ‘Am I too old…to wear x.y.z)? Obviously, the line is fine – mutton/lamb and all that – however, ‘…Just Wear The Bikini’ is top of mind always for me. Be bold and embrace your beauty, inner and external, a sentiment for which we are NEVER TOO OLD.
    
18. Plan Solo Adventures
    Take a solo day trip to recharge. Exploring solo helps you reconnect with your inner self, boosts your independence, and reminds you that adventure is always within reach.
    
19. Start Gardening
    You don’t need a backyard to reap the benefits of gardening. Growing herbs or even small indoor plants can improve air quality, soothe your soul, and bring the joy of nurturing back into your life. 

Nutrition & Nourishment

20. Practice Mindful Eating
    Slow down. Savor each bite, and notice how it makes you feel. Mindful eating allows you to become more attuned to your body’s needs, helping to improve digestion and prevent overeating. Investigate Hara Hachi Bu – the Japanese ritual of eating only until 80% full.
    
21. Keep a Food Journal
    Track what you eat and note how it affects your energy levels, mood, and physical health. By becoming more aware of what nourishes you, you can make better, more informed choices about your meals.
    
22. Avoid Processed Foods
    While it’s tempting to rely on quick fixes, processed foods don’t serve your long-term wellbeing. Opt for whole foods like fresh veggies, grains, and lean proteins to nourish your body and keep it running at its best. They can be quick to prepare – don’t over complicate things.

23. Plan Your Meals Ahead of Time
    Taking time each week to plan your meals helps reduce stress around mealtimes and ensures you’re eating balanced, nutritious meals. It’s the best way to avoid the temptation of unhealthy snacks. A little planning goes a long way.
    

Final Thoughts Every idea in this list is designed to help you feel better, feel more in control, and feel connected with YOU. They don’t require a grand gesture or a major life overhaul to begin – just one small step today. Consider this a loving nudge to put YOU in the picture and start A Grown Up’s Gap Year, in whichever way feels right for you. Every tiny shift in perspective opens up new possibilities.