If you want to stay joyful after 70, hold on to these 7 simple pleasures

We all have our own version of happiness, but there’s something especially heartwarming about the kind that lights up our older years. 

I remember chatting with a dear family friend—she’s in her 80s and still as lively as anyone half her age. She told me, “The older I get, the simpler my joys become…and the more they matter.” 

That really stuck with me. Even though I’m far from my 70s, I’ve learned so much from her approach: it’s all about holding on to life’s little pleasures and truly valuing them.

Maybe you’ve noticed the same thing with your own parents, grandparents, or older neighbors: it’s not the big, showy moments that keep them going, but the small, satisfying ones. 

This post is all about celebrating those bits of joy we can carry with us. Because I’m convinced that nurturing these habits—and starting them now, no matter your age—can sustain that spark of happiness well beyond our 70s.

1. Morning sunlight and a warm cup of coffee

There’s nothing quite like early sunlight streaming through your window while you cradle a mug of fresh coffee (or tea, if you prefer). That gentle glow and comforting warmth can set a positive tone for your entire day. 

Research backs that up – according to Healthline, “Exposure to sunlight is thought to increase the brain’s release of a hormone called serotonin. Serotonin is associated with boosting mood and helping a person feel calm and focused.”

I’m no morning person, but even I can’t resist the tranquility of watching those first rays peek in, reminding me that every day is a new chance.

When you make this a habit—stopping to really taste that coffee, letting the warmth wake up your senses—it becomes more than a drink. It becomes a moment of stillness before the hustle of the day. 

If you happen to have a favorite chair by a window, or a small corner on the balcony, take your cup there. These little rituals can do wonders for your mood.

2. Meaningful conversations with people who truly get you

Sometimes, just a short chat with a close friend or loved one can uplift your entire day. 

In my own life, I’ve found that an honest conversation—where both people are genuinely listening—can feel like a breath of fresh air. 

It’s not about the number of people you talk to, but the depth of the connection.

This, according to the Harvard Study of Adult Development (the world’s longest-running study on happiness), is what helps us live longer and happier. 

I once spoke with a woman in her late 70s who said, “My world feels bigger after a meaningful chat.” She was spot on. 

When we open up and share our experiences, we remind ourselves that we’re not alone. It doesn’t matter if you chat in person, over the phone, or through video calls—the important thing is that sense of genuine understanding and care.

3. Daily walks—no destination, just movement and fresh air

I love a good walk. Sometimes, I’ll take a stroll in my neighborhood with no specific goal in mind—just to feel the ground under my feet and notice what’s around me. 

There is tons of research out there that proves walking clears the mind and boosts energy. 

There’s a simple joy in putting one foot in front of the other and letting your thoughts wander. 

As we get older, this kind of easy, unpressured exercise can be even more valuable. It helps keep the body limber, the mind calm, and the spirit lifted. 

Plus, there’s a kind of meditative quality in it—you end up feeling more present and attuned to your surroundings. 

Whether it’s a quick lap around the block or an extended stroll through a local park, regular walks are a gift you can give yourself every day.

4. Listening to your favorite music (especially the oldies that bring back memories)

There’s a reason songs from decades ago can spark such strong feelings. Music has this power to whisk us back to a moment in time—a first dance, a family party, or even a quiet evening with the radio on. 

Whenever I’m feeling nostalgic or a bit low, I turn on my go-to playlist of 90s hits, and instantly, my mood lifts.

Certain songs can trigger a deep emotional response, instantly lifting our spirits. Think about it – you can’t help but smile when a familiar tune from your youth starts playing, can you?

So go ahead and put on those beloved tracks—sing along if you dare. Each note can transport you back to a moment of pure joy.

5. Cooking meals you enjoy (even if it’s just for one)

I’ve always believed that food tastes better when you cook it yourself, especially when it’s a dish you truly love. Even if you’re just cooking for yourself, taking the time to prepare a meal with care can be deeply satisfying. 

The sizzle of vegetables in the pan, the aroma of herbs and spices—it truly is a feast for the senses, and that’s a simple pleasure you can easily find in your kitchen. 

One of my older neighbors told me that after her spouse passed away, she stopped cooking real meals for a while because it felt pointless. Eventually, she realized that she deserved that same love and effort. Now, she prepares her favorite soups and cakes regularly, savoring each bite. 

That simple act of nurturing ourselves can bring a remarkable sense of comfort.

6. Taking care of something—plants, a pet, or even a hobby

I used to be convinced I had a black thumb—every plant I touched seemed doomed. But after a few attempts (and lots of YouTube tutorials), I managed to keep a small herb garden alive. 

Now, I can’t imagine my kitchen without those sprigs of fresh basil. Caring for something, even if it’s just a tiny succulent or a hobby like knitting, gives our days structure and purpose.

It’s not just about having a responsibility; it’s about watching something grow or evolve under your watchful eye. 

As noted by mental health experts, nurturing plants can have therapeutic benefits, including reduced stress and improved mood. And it doesn’t stop at greenery—pets, creative projects, or any hobby that sparks your interest can give you that sense of accomplishment and connection.

7. Laughing often, especially at yourself

A sense of humor can be a lifesaver at any age. Mistakes, awkward moments, or quirky habits—when you learn to laugh at them, they lose their power over you. 

Laughter, especially aimed at our own little goofs, is a gentle reminder that we don’t have to take everything so seriously. A good laugh now and then can brighten the dullest day.

More than that, it keeps your perspective light. When you can laugh at the spilled coffee, the forgotten appointment, or the mismatched socks, you’re choosing joy over judgment.

It’s not about ignoring the hard stuff—it’s about refusing to let it steal all the air in the room. And the ability to laugh at yourself? That’s a sign of wisdom, not weakness.

Final thoughts

All these small pleasures can keep our spirits high as we grow older. As you can see, they aren’t grand gestures, but they’re powerful enough to lift us, day after day.

If you’re looking for the secret to staying joyful in your later years, you might just find it in these simple, everyday acts. Start embracing them now, and let them become habits that nurture you well into your 70s and beyond.