Getting older is often associated with loss: mobility, friends, and independence, to name a few. But ageing doesn’t have to be a perpetual reflection on what’s come and gone. Instead, what if we can actively build more happiness, connection, and purpose with every passing year?
At The Careside, we see this happen frequently. Older people are challenging entrenched stereotypes and proving that happiness in later life doesn’t just happen by chance—you can create it. Physical health matters, of course, but mental wellbeing is also essential to truly ageing well.
Ageing Can Expand Happiness
Our society generally assumes happiness declines with age, but modern research tells a different story.
Seniors in their 60s, 70s, 80s and 90s frequently report higher levels of contentment and life satisfaction than teenagers and young adults.
Susan Charles, who led a two-decade-long study called Growing Old and Being Old: Emotional Well-Being Across Adulthood, found older people reported the lowest levels of sadness and anxiety, as well as negative emotions like loneliness, fear and upset.
Why might that be?
Perspective plays a key role. With decades of lived experience, people often become better at regulating emotions, letting go of unnecessary stress, and prioritising what truly matters.
But Charles states it also likely has a lot to do with being present.
‘With older age, people focus more on the present and less on planning for the future, and this mindset is one possible explanation for high levels of wellbeing later in life,’ she says.
‘Older adults generally report greater satisfaction with their close friends and family members, which may also explain why people who are older have relatively stable levels of wellbeing over time.’
It’s a pattern we also see in the world’s Blue Zones—regions where a remarkably high number of people live to 100 or older.
Researchers studying these communities (across Greece, Japan, Italy and Costa Rica) have found that a strong sense of joy, belonging, and purpose is just as critical to longevity. In other words, it’s not just what we eat or how much we move—it’s how much meaning and connection we feel that helps keep us alive and thriving.
8 Ways to Build Happiness as You Age
With the proper mindset, life’s ups and downs don’t just leave an indelible mark—they build resilience, clarity, and gratitude. The big question is: How can we carve out our own paths to happiness as we age?
1. Savour Small Moments
Happiness doesn’t have to come from big events or achievements, particularly as we get older. Research in positive psychology shows that savouring small daily pleasures can boost mood and build emotional resilience. Even (and especially) the little things, like the warmth of your cup of tea, a bird’s song, or the feeling of sunlight on your skin. It’s about slowing down enough to truly notice, and not rushing through life on autopilot.
Try this: Today, pick one ordinary moment—like your morning coffee, your walk to the mailbox, or the sound of rain. Give it your full attention for 60 seconds. Notice every detail, let yourself enjoy it fully, and see how it shifts your mood. You’ve just experienced presence, which has been scientifically linked to reducing inflammation, lowering stress response and regulating emotions.
2. Reframe the Story of Ageing
The stories we tell ourselves determine the way we live our lives. And the same goes for ageing—how we talk about getting older shapes how we feel about it. Instead of thinking of ageing through a lens of loss or decline, it can be helpful to switch it up and think of it as a phase of growth, reflection, and contribution.
Studies on narrative identity reveal that people who embrace ageing as a new chapter full of new opportunities experience better mental health and life satisfaction. At The Careside, we support this mindset by encouraging storytelling, sharing life experiences, and celebrating older people and their accomplishments (big and small!)
Try this: Write down or reflect on one way you’ve grown wiser, braver, or more creative in the last 10 years. You can keep it to yourself, or choose to share that story with a friend or family member. It’s a powerful way to remind yourself that ageing is adding, not subtracting.
3. Bring Play Back into Your Life
Play isn’t just for kids. Adults who engage in play see real benefits, whether engaging in a hobby, having a game night, or trying something new just for kicks. Studies show that leisure activities help older adults maintain cognitive function, physical health, and mental wellbeing.
Beyond that, playful ageing also improves attention, working memory, mood and social connection according to a study conducted by Frontiers in Human Neuroscience. And, as we’ve all experienced at least a handful of times across our lives, play and joy produce feel-good chemicals (such as dopamine) while lowering stress and strengthening relationships.
Try this: This week, choose one playful activity that feels fun—not useful. It could be a quick game, a gentle walk in a new place, a dance to an old favourite song, or doodling something silly. Do it purely for joy, for at least 10 minutes. Notice how it shifts your mood or sparks a connection with someone. Then, plan one more joyful moment for next week!
4. Connect with Nature
Spending time in nature benefits both body and mind. It can reduce stress hormones, improve mood, sharpen attention, and even lower blood pressure. For older adults, these benefits can translate into better sleep, improved mobility, and reduced feelings of isolation.
And here’s encouraging news for those with mobility challenges, or those who live in areas where weather or location limits access to outdoor spaces: Nature doesn’t have to be natural for you to reap the benefits!
Emerging research shows that virtual nature experiences can offer many of the same mental health benefits, whether you take an immersive forest walk or pull up next to the ocean via virtual reality. In care home settings, VR nature programs have been shown to boost mood, reduce loneliness, and spark conversations and memories.
Even simple nature videos or live-streamed webcams of beaches, gardens, or forests can create a restorative sense of calm. Pairing these visuals with natural soundscapes enhances the effect.
Try this: If you can, take 10–15 minutes this week to step outside, even if it’s just onto a balcony or porch. Focus on what you can see, hear, and feel. Bonus points if you can step on the grass or sit or stand under a tree!
If that’s not possible, choose a virtual alternative: search YouTube for ‘4K nature walk’ or ‘relaxing ocean sounds.’ For added benefits, look at nature imagery while breathing slowly and deeply for 2–3 minutes—you might be surprised how refreshed you feel.
5. Find Purpose in Small Ways
Purpose doesn’t have to mean building a legacy or changing the world. Instead, we can find it in the small, consistent ways we show up for others and ourselves. Research from the University of Michigan found that just two to three hours of purposeful activity per week can significantly boost mental health, increase feelings of meaning, and even extend longevity— whether it’s helping a neighbour with errands, volunteering at a local charity, mentoring someone, or sharing your skills.
Psychologists believe this is because purposeful activity gives us a sense of identity, social connection, and contribution, all of which are essential for emotional wellbeing as we age.
Try this: Think of one skill, interest, or strength you already have, and find a simple way to share it with others this week. It could be baking for a neighbour, calling an old friend to check in, reading to children at a library, or offering your expertise to a local group. Aim for a total of two hours this week and notice how your mood shifts.
6. Prepare Emotionally for Ageing
The transition to older age can be challenging—especially if it coincides with retiring from work and stepping away from the routines that have shaped your identity for decades. Without preparation, the sudden shift can leave people feeling unmoored or lonely.
Research shows that those who develop hobbies, nurture social networks, and establish daily routines before retirement tend to adjust more smoothly and report higher levels of happiness. It’s not just about filling time; it’s about restructuring your days with purpose and joy. This might mean joining a walking group, learning an instrument, tending a garden, or taking part in a community project—activities that provide a sense of progress, connection, and pleasure.
By building these habits earlier, you create a safety net of meaning that cushions the emotional impact of life’s transitions.
Try this: Start now, even if retirement is years away. And even if you’re already retired! Choose one interest you’ve always wanted to explore and commit to spending 20–30 minutes a day on it. This could be painting, woodworking, learning a language, or anything that sparks curiosity. Over time, you’ll naturally weave it into your identity and daily rhythm.
7. Hold Multiple Roles and Identities
Friend, mentor, sister, parent, volunteer—most of us live life through various identities without even realising it. Studies have found that maintaining a variety of roles supports better mental wellbeing and resilience as we age. Life inevitably brings change, and when one role fades or shifts, having others to lean on can fill the gap and help maintain a sense of purpose and connection.
This flexibility in identity acts like an emotional safety net, allowing people to adapt more easily to transitions such as retirement, loss, or health changes. Research in lifespan development highlights that people who actively cultivate diverse roles report greater life satisfaction and lower rates of depression.
Try this: Make a list of the different roles you currently have in your life. Are there areas you’d like to expand or new roles you’d like to explore? This week, try reaching out to reconnect with a friend, or perhaps join a local group to learn something new.
8. Share Your Wisdom
Wisdom isn’t just about reflecting quietly on the past—it’s about actively sharing the insights and lessons you’ve gathered over a lifetime. This exchange doesn’t just benefit others; it strengthens your own sense of purpose and belonging, which are vital for happiness as we age.
Research shows that older adults who engage in mentoring, storytelling, or community leadership often experience greater emotional wellbeing and feel more connected to those around them. Sharing your experiences helps build intergenerational bridges and keeps you engaged in meaningful social roles.
Try this: Think of one meaningful lesson or story you’d like to pass on. Share it with a younger family member, a friend, or even a local group. If you feel comfortable, consider volunteering as a mentor or joining a storytelling circle.
Happiness Is a Skill You Can Build
While happiness may be more native to older people, it doesn’t just happen in old age—it’s something you can create, shape, and grow. The secret isn’t in chasing perfection or denying challenges but in choosing to savour, connect, play, and contribute in ways that feel authentic to you.
At The Careside, we work alongside people every day who prove that ageing can be a rich, joyful, and meaningful chapter full of growth, connection, and purpose. The research backs it up, and the lived experience shows us it’s true.
So as the years pass, ask yourself: How can you build your own happiness? Because it’s never too late to start.
Additional Resources
If you need additional inspiration and ideas to cultivate happiness, check out our city guides for seniors. They’re packed with activities, day trips, and local recommendations to help you shake up your routine and find joy just around the corner.
