Some people believe that once you reach a certain age, changing long-standing habits is nearly impossible. But the truth is, it’s never too late to establish healthier routines that can improve your quality of life. Whether you want to stay active, eat healthier, or sharpen your mind, forming new habits after 60 isn’t only possible—it can be fun and easy too.

Research shows that our brains remain adaptable throughout life,¹ meaning you can create lasting change at any age. In other words, you can teach an old dog new tricks! And that’s great news, because moving toward healthier habits can lead to greater physical mobility, mental clarity, and overall well-being. The key is to start small and be consistent. By making gradual, sustainable changes, you can build routines that feel natural and rewarding, helping you live a healthier and more fulfilling life.

Habits are small automatic actions we do without much thought—like brushing our teeth, making coffee in the morning, or locking the door when we leave the house. According to Healthline, habits often form when something in our environment cues us to act in a certain way.² Over time, these repeated actions become natural.

Every habit follows a simple cycle:

1.      The cue is a trigger that reminds you to act.

2.      The routine is the act itself.

3.      The reward is a positive outcome that reinforces the behavior.

For example, if you want to make a habit to drink more water:

1.      Cue: You place a full water bottle on your kitchen counter.

2.      Routine: You take a sip every time you walk by.

3.      Reward: You feel more refreshed and energized.

Many daily habits affect our health, from what we eat to how much we move. Examples of healthy habits include:

• Taking a short walk after breakfast
• Stretching before bed
• Choosing fruit instead of sugary snacks

Habits form through repetition and consistency—the more you repeat an action, the easier it becomes. The good news? The brain retains plasticity, meaning it can adapt and create new routines at any age.³ The key is to start small and remain consistent. Over time, these small steps will turn into long lasting and healthy habits. 

Aging is a natural and wonderful part of life, bringing wisdom, experience, and new opportunities. However, there are also challenges, including changes in physical health, cognitive function, and social connections. According to the World Health Organization, aging can lead to immobility, an increased risk of chronic illness, and a greater likelihood of social isolation.⁴

The good news is that by forming healthy habits, you can maintain both physical and mental well-being, allowing you to stay active, independent, and engaged.

Creating healthy habits can help to counteract some of the challenges that come with aging. For example:

• Regular movement: Staying active helps maintain mobility, reduce joint pain, and lower the risk of chronic conditions such as heart disease and osteoporosis.⁵
• Healthy eating: A balanced diet supports energy levels, improves brain function, and promotes heart health.
• Social engagement and mental stimulation: Staying connected with others and engaging in reading, puzzles, and learning new skills can help reduce the risk of cognitive decline and improve emotional well-being.

By creating small and consistent habits that promote physical activity, proper nutrition, and social interaction, you can continue to feel strong, sharp, and connected, allowing you to enjoy life to the fullest.

Forming a new habit can feel overwhelming at first, but the key is to start small and don’t give up. The more enjoyable a habit is, the more likely it will become a natural part of your routine. By taking a strategic approach—starting small, linking new habits to existing routines, and setting realistic goals—you can create lasting changes that improve your overall well-being.

Here are five effective strategies to help you build healthy habits that stick.

One of the biggest mistakes people make when forming a new habit is trying to change too much too quickly. Instead of committing to an hour-long walk, start with just 5-10 minutes. Choosing small, achievable goals will help to prevent burnout and make it easier to stay consistent.

A great way to make new habits more approachable is by using the “2-Minute Rule.” James Clear’s book Atomic Habits suggests scaling down any new habit into a two-minute version.

• Instead of reading an entire book, start by reading just one page.
• Instead of doing 30 minutes of stretching, begin with one or two simple stretches.

The hardest part of any new habit is getting started. By making it easy, you increase the likelihood of following through.

One of the most effective ways to create a new habit is by connecting it to something you do every day. This technique, called habit stacking, pairs a new behavior with an established routine.

For example:

• Perform balance exercises while brushing your teeth.
• Drink a glass of water before having your morning coffee.

By linking a new habit to an existing one, you create natural reminders that make the new habit easier to maintain.

Vague goals such as “exercise more” or “eat healthier” make it hard to track progress and stay motivated. Instead, set SMART goals: Specific, Measurable, Achievable, Relevant, and Time-bound.

• Specific: Instead of “eat healthier,” set a goal to “eat three servings of vegetables every day.”
• Measurable: Track your progress in a journal, smart phone app, or handwritten checklist.
• Achievable: Set goals that fit your lifestyle, such as walking for 15 minutes instead of running for an hour.
• Relevant: Focus on habits that support your health and personal needs.
• Time-bound: Give yourself a clear timeframe, like “walk for 15 minutes every morning for one month.”

Tracking your progress keeps you motivated and helps you see how small efforts add up over time.

If a habit feels like a chore, you’re less likely to stick with it. The key is to find activities you genuinely enjoy.

• If you don’t like jogging, try dancing instead.
• If weightlifting isn’t appealing, consider water aerobics or yoga.
• If you don’t like reading traditional books, try graphic novels, audio books, or podcasts instead.

You can also make habits more enjoyable by involving others. Find an accountability partner, whether it’s a family member, friend, or group. Turning a habit into a social activity makes it fun and keeps you motivated.

Additionally, don’t be afraid to experiment. If one approach doesn’t work, try something new until you find a routine that feels right for you.

Even with the best intentions, obstacles can arise. Here’s how to handle some of the most common challenges to forming new habits:

• Lack of motivation: Set reminders on your phone, create a reward system, or find a habit buddy to hold you accountable.
• Physical limitations: Modify exercises or routines to fit your ability level—any movement is better than none.
• Forgetfulness: Use visual cues, such as leaving your walking shoes in plain sight as a reminder to take a daily stroll.
• Impatience with progress: Remember that slow and steady wins the race. Celebrate small victories along the way to keep yourself motivated.

By recognizing and addressing these challenges, you can stay on track and make your new habits a permanent part of your life.

As we age, prioritizing healthy habits can help support independence, boost energy, and improve overall well-being. Focusing on physical health, mental and emotional wellness, sleep, and regular medical care can make a significant difference in quality of life.

Here are some key areas to focus on:

• Regular movement: Walking, stretching, strength training, yoga
• Balanced nutrition: Lean proteins, whole grains, fruits, vegetables
• Hydration: Aim to consume enough fluids so that you do not experience feelings of dehydration. In addition to drinking water, consider incorporating water-rich foods into your diet. Foods such as fruits like watermelon and oranges, and vegetables like cucumbers and lettuce can contribute to your overall fluid intake.

• Lifelong learning: Reading, puzzles, learning a new skill
• Mindfulness and stress management: Meditation, deep breathing, journaling
• Social connections: joining clubs, volunteering, regular calls with family

• Maintain a consistent sleep/wake schedule
• Reduce screen time before bed
• Create a relaxing bedtime routine

• Stay up to date on screenings and vaccinations
• Work with a healthcare provider to manage medications and chronic conditions
• Keep a health journal to track any changes or concerns

Building healthy habits after 60 doesn’t have to be overwhelming. Small, consistent changes can lead to significant long-term benefits, including improved mobility, mental clarity, increased energy, and overall well-being.

The key is to start with one small habit such as taking a short walk, drinking an extra glass of water, or setting a regular bedtime. Remember, forming new habits is a lifelong journey, not a race. Progress may be gradual, but every step in the right direction adds up over time. Your future self will thank you for the habits you form today.

Current content on this page is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before starting any new fitness or dietary plan. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.

• Aliye B. Cepni, et al., “Habit Formation in Older Adults,” American Journal of Lifestyle Medicine, last accessed March 11, 2025, https://pmc.ncbi.nlm.nih.gov/articles/PMC11574772.
• Ari Howard, “5 Ways to Use Psychology to Develop New Habits,” Healthline, last accessed March 11, 2025, https://healthline.com/health/the-psychology-of-developing-new-habits.
• Jolien Gooijers, et al., “Aging, brain plasticity, and motor learning,” Ageing Research Reviews, last accessed March 11, 2025, https://doi.org/10.1016/j.arr.2024.102569.
• “Ageing and health,” World Health Organization, last accessed March 11, 2025, https://who.int/news-room/fact-sheets/detail/ageing-and-health.
• “Physical Activity Benefits for Adults 65 or Older,” Centers for Disease Control, last accessed March 11, 2025,  https://cdc.gov/physical-activity-basics/health-benefits/older-adults.html.
• James Clear, “How to Stop Procrastinating by Using the ‘2-Minute Rule,’” last accessed March 11, 2025,  https://jamesclear.com/how-to-stop-procrastinating.