I’m not in my 70s. Not even close.
But watching my parents step into that chapter of life has stirred something in me—both as a daughter and as a writer.
Seeing them adjust to the realities of aging, talk more about energy levels, sleep, and what truly matters, made me curious. The writer in me wanted to dig deeper. So I did what I always do when something tugs at me: I started reading, researching, and reflecting.
It turns out, the habits we carry into midlife don’t just influence how long we live. They shape how alive we feel in the years to come.
None of us wakes up at 75 suddenly radiant with energy. That kind of vitality is built gradually through what we choose to do and what we choose to leave behind.
If you want to feel strong, steady, and joyful well into your later years, these are the habits worth letting go of now.
Let’s get into them.
1. Skimping on sleep
Sleep is one of those things we swear we’ll catch up on later—but later always seems to come with a cost.
I used to think I could “make up” for lost sleep on the weekends. But the truth is, it doesn’t really work like that.
I’ve seen it firsthand with my parents, too—when they prioritize sleep, their moods are better, their focus sharper, and even their energy for everyday tasks noticeably improves.
Experts back this up. As noted by Harvard Health, “Inadequate or poor-quality sleep can negatively affect your mood, mental alertness, energy level, and physical health.”
That one sentence covers a lot. Because it’s not just about feeling tired. It’s about how sleep affects everything—from your memory to your immune system to how likely you are to snap at someone over something small.
If you’re brushing off your sleep needs, now’s the time to rethink that. Set a bedtime and actually honor it. Cut back on late-night screens. Wind down with something calming, not chaotic.
You don’t need a ‘perfect’ sleep routine. You just need to protect your rest like it matters—because it really does.
2. Skipping exercise
“Exercise is the closest thing we’ve found to a magic pill for combating the effects of aging,” said Dr. Linda Fried, dean of Columbia University’s Mailman School of Public Health.
The tricky part is that movement often gets treated like an optional extra. Something you’ll squeeze in when everything else is done. But it’s not optional. It’s foundational.
You don’t need to run marathons or join a fancy gym. A daily walk, a short yoga session, or a few stretches before bed can do wonders. It’s the consistency that matters.
Movement keeps you sharp, steady, and strong. Don’t wait until your body starts to complain. Move because you can—and because your future self will thank you for it.
3. Overlooking the importance of relationships
When was the last time you really connected with someone—no screens, no distractions, just a genuine moment of being present?
We often underestimate how much our relationships impact our long-term well-being.
I’ve seen this play out with my parents, who are still together after decades. Their connection isn’t perfect (whose is?), but there’s a steadiness in how they show up for each other that’s kept them resilient through all kinds of life changes.
But this isn’t just personal—it’s backed by one of the longest-running studies in history. The Harvard Study of Adult Development has followed people for over 80 years, and their main finding is striking: strong relationships are the biggest predictor of happiness and health as we age. Not wealth, not career success—relationships.
In contrast, social isolation is a strong predictor of physical decline and early death.
The point is that staying socially engaged matters. Deep connections matter. Even small daily interactions can have a lasting effect on our emotional and physical health.
If you’ve been putting off that phone call, or brushing off invitations, or retreating into isolation out of habit—consider what it’s costing you. Loneliness doesn’t always look dramatic, but it quietly erodes our well-being over time.
Make the effort. Reach out. Keep showing up. Your future self will thank you.
4. Ignoring stress
Stress is just part of modern life, right? We all deal with it—deadlines, bills, family dynamics, the constant noise of everything.
But just because it’s common doesn’t mean it’s harmless.
I used to power through stress like it was a badge of honor. But I’ve watched people close to me, including my parents, carry stress quietly for years, thinking it was no big deal—only to have it show up later as high blood pressure, fatigue, or trouble sleeping.
The truth is, stress takes a real toll on the body. As noted by Harvard Health, over time, it “can lower the threshold for a variety of stress-related illnesses, including cardiovascular disease, digestive disorders, and asthma, and can accelerate the aging process.”
That’s huge. We’re not just talking about gray hairs or wrinkles. Chronic stress can affect your heart and even your life expectancy.
This doesn’t mean you need to live in a state of zen. It might just mean you need an outlet. A walk, a journal, a deep breath before reacting. Something to help your nervous system come back down from high alert.
5. Overdoing the alcohol intake
I’m not a big drinker myself. A glass of wine now and then, maybe. But my dad does enjoy a couple of beers most nights—and we’ve had some honest conversations about it over the years.
The tricky thing about alcohol is that it’s so normalized, especially in social settings. A drink to unwind, celebrate, cope, connect.
But there’s a fine line between casual and cumulative.
Research shows that drinking more than about seven standard drinks a week—roughly 100 grams of alcohol—is linked to a higher risk of heart issues and earlier death.
If you rely on alcohol to relax or sleep or feel social, it might be worth asking what it’s really doing for you—and what it might be doing to you.
Your future self won’t miss the extra glass. But you’ll definitely feel the difference in how you age.
Final thoughts
Aging well isn’t about perfection—it’s about awareness.
The habits we hold onto in our 30s, 40s, and 50s shape how we’ll feel in our 70s and beyond.
The good news? It’s never too late to make a change.
Start small. Pick one habit to let go of. Notice what shifts. Then keep going.
