Ageing may come with its own challenges, but a sharp mind needn’t be one of them, not if psychology has anything to say about it.
Studies suggest that individuals thriving in their 70s, 80s, and beyond often share certain morning rituals. When it comes to keeping our minds sharp as we age, not all habits are created equal.
Let’s dig into these psychology-backed morning habits that seem to be the secret of mental agility in our golden years. With these habits on your side, perhaps a lively mind needn’t be a luxury of the young only.
Below, we unravel 8 such morning routines that can help pave the way for a stronger, sharper mind well past your seventies. How many are you already following?
1) Rise and shine early
They say the early bird catches the worm, and psychology seems to agree.
Among those who continue to display impressive mental acuity into their 70s and beyond, a common habit is rising early. Individuals flourishing in their later years often embrace the morning hours, long before the hustle and bustle of the day sets in.
Why, you ask? The quiet of the early morning is an ideal time for introspection and planning. It allows for the peaceful establishment of daily goals and objectives, nurturing mental clarity and leading to a more productive day.
Furthermore, early risers often benefit from exposure to natural light at sunrise, a process linked to improved mood and cognition.
So it seems, starting your day with the sunrise doesn’t just make for beautiful photos, it could be a secret ingredient to maintaining a sharp mind as you age. But remember, every routine should also include sufficient sleep – it’s all about balance after all.
2) Breakfast is a must
I’ve always been a firm believer in the importance of the first meal of the day.
My grandfather, a sharp-as-a-tack octogenarian, used to insist on a wholesome, nutritious breakfast each morning, a routine he firmly believed contributed to keeping his mind agile. And if current psychological research is anything to go by, he could have been onto something.
Eating a balanced breakfast provides our brain with essential nutrients and energy, laying the groundwork for a focused and productive day. More so, it can set the mood for our eating habits throughout the day, encouraging us to make healthier choices.
So, just like my wise grandfather, you might want to consider making breakfast a non-negotiable part of your morning routine. And remember, it’s not just about eating any food – it’s about nourishing your body with quality, brain-friendly nutrients. Look for fiber-rich, protein-packed meals that are low in sugar for the best mental boost.
3) Make exercise a morning ritual
Early morning physical activity is a popular habit among those who maintain their mental sharpness into old age. The benefits of exercise are extensive and well-documented, stretching much beyond physical fitness to significant improvements in mental health.
Now here’s something to consider: Did you know the brain’s creative activity is particularly high after physical activity? This can lead to increased problem-solving skills and innovative thinking; vital for remaining mentally sharp.
So, whether it’s a brisk walk, a yoga session, or just some good old-fashioned stretching, moving your body in the morning could be a worthwhile habit to keep your mind in top shape as the years roll on. Remember, even the smallest step towards incorporating physical activity into your daily routine can have significant long-term benefits.
4) Get into the habit of reading
Unsurprisingly, a common thread among those who remain mentally sharp in their 70s and beyond is reading. The practice of daily reading, even for a short while, nurtures the cognitive aspects of the brain, enhancing vocabulary, improving focus, and providing mental stimulation.
Diving into a book — whether it be a gripping novel or the morning newspaper — can stimulate the brain, promote better comprehension skills, and improve memory. Like any muscle, the brain benefits from a good workout, and reading is a wonderful way to flex those mental muscles.
So, think about incorporating a reading habit into your morning routine. It could be as simple as reading a chapter of a book or browsing through an article related to a topic you’re passionate about. Just remember, the goal is cognitive engagement, not just passing time.
5) Practice mindfulness
One of the most beautiful habits I’ve come across in people who maintain their mental sharpness into later life is embracing mindfulness.
The art of being present, of taking a moment to appreciate the now, is a powerful tool for maintaining mental agility. The act of mindfulness allows you to focus, reduces stress, and increases happiness – all of which contribute to a healthy, active brain.
The morning, with its fresh start and tranquil moments, presents a perfect opportunity for practicing mindfulness. It urges you to slow down and absorb the nuances of life. From the warmth of your morning coffee to the chirping of birds outside your window – every experience counts.
Embracing mindfulness doesn’t have to be a grand gesture; it can start with something as simple as a deep breath in the quiet of the dawn. All it takes is a moment to stop, observe, and just be. This small act of self-love can make a world of difference to your mental health.
6) Keep a gratitude journal
Gratitude, such a simple concept, can hold immense power over our mental well-being. I began journaling a few years ago, jotting down things I was thankful for each morning. It started as an experiment, but over time, I found it to have profound effects on my overall perspective and mindset.
Psychology suggests that individuals who practice daily gratitude may have a stronger ability to retain information, solve problems and think critically. More so, focusing on positive aspects of life can reduce stress and promote a more positive outlook – all contributing factors to a sharp mind.
So, consider starting your day by jotting down what you’re grateful for. It doesn’t have to be something earth-shattering; even the smallest moments of joy can make a significant impact when acknowledged. You might just find it to be a solid step toward maintaining your mental vitality for years to come.
Remaining socially active and connected with friends and family is not only beneficial for our emotional well-being, but it can also have significant cognitive benefits.
Interacting with others stimulates our brains, keeps us engaged, and challenges us to think creatively and empathetically. All these aspects contribute to keeping our minds sharp as we age.
Whether it’s a hearty chat over breakfast, a morning phone call to a distant friend, or perhaps a community gathering – staying socially connected can work wonders for keeping you mentally active and engaged.
So, make a point of incorporating some form of social connection into your morning routine. After all, humans are social creatures, and nurturing that aspect of our lives can have significant mental health benefits.
8) Stimulate your mind
Perhaps the most vital habit of all for maintaining mental sharpness as we age is constant mental stimulation.
Just as a physically active body tends to stay fit, a mentally active brain tends to stay sharp. This means challenging your mind regularly, learning new skills, trying new activities, or picking up a new hobby.
Mental stimulation trains our cognitive abilities and fortifies the neural connections in our brains. It’s that constant learning and stretching of our mental capabilities that helps keep our minds sharp, flexible, and young at heart, regardless of our age.
Maintain the wonder of a lifelong learner, and you’ll be rewarded with mental agility well into your later years.
