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By the time we hit 40, life changes—our bodies feel different, our priorities shift, and let’s be real, energy isn’t what it used to be. I’ve spent a lot of time researching what actually helps at this stage of life—not just what sounds good in theory, but what actually works for me and other women I know.
I’m not a doctor or an expert, just someone who loves learning, testing, and sharing what makes life easier. So take what works for you, and always check in with your doctor if you’re making big changes!
(Spoiler: The best habits aren’t about doing more—they’re about making small shifts that fit real life.)
What Are the Best Habits for Women Over 40?
There’s no one-size-fits-all answer, but after tons of trial and error, I’ve found five habits that make a huge difference when it comes to energy, balance, and feeling good—without feeling like another to-do list.
✔ A morning routine that works for YOU
✔ Strength over skinny (movement that helps, not punishes)
✔ Setting boundaries without guilt
✔ A simple financial habit that reduces stress
✔ Prioritizing quality connections (without being glued to your phone)
1. The “You First” Morning Ritual (Without the Overwhelm)
💡 Why It Works:
- Getting natural light within 30 minutes of waking helps regulate energy and mood.
- Hydration first thing in the morning improves focus and digestion.
- Simple movement or stretching helps wake up your body.
How I Make Mornings Work for Me:
Every morning, I take my dogs out for a short walk within 20 minutes of waking up. On sunny days, I love it. On cloudy or rainy days? I use my Verilux HappyLight for a little extra brightness indoors.
✔ Try This:
- If you don’t like going outside in the morning, try using a light therapy lamp like the Verilux HappyLight (Check it here).
- Swap your phone scrolling for a glass of water and deep breathing—just one minute makes a difference.
📌 Expert-Backed: Neuroscientist Dr. Andrew Huberman says morning sunlight improves energy and sleep quality.
2. Strength Over Skinny: Movement That Preserves Muscle & Energy
💡 Why It Works:
- We naturally lose muscle after 40, making strength training crucial for metabolism, balance, and bone health.
- You don’t need a gym—resistance bands and bodyweight exercises are just as effective.
- Mobility work matters! Keeping your joints moving makes everyday tasks easier.
How I Stay Active Without Floor Workouts:
I look up mobility exercises on YouTube—but only ones that don’t require me to get on the floor. If I do, my dogs immediately think I’ve fallen and rush to “save” me. Instead, I use resistance bands for standing workouts.
✔ Try This:
- Search YouTube for “standing mobility exercises for beginners.”
- Use resistance bands like TRX or Bodylastics (Find them here)—they’re easy on the joints.
📌 Expert-Backed: Dr. Gabrielle Lyon calls muscle the organ of longevity—strength training helps women stay strong, not just “skinny.”
3. The “Boundaries First” Mindset Shift: Saying No Without Guilt
💡 Why It Works:
- Women over 40 often feel obligated to say yes to everything—but burnout is real.
- Setting boundaries isn’t selfish—it’s self-care.
How I Set Boundaries Without Guilt:
I never say yes to something unless I’m 100% sure I can follow through. I also don’t make weekend plans in advance because I never know how my energy will be. I live 30 minutes from family, so if I feel like spending the day with my grandkids, I’ll ask. But if I need a quiet day for myself, I take it—without guilt.
✔ Try This:
- Before committing to anything, practice saying: “I’d love to, but I’ll check in closer to the date and let you know.”
📌 Expert-Backed: Therapist Nedra Tawwab says boundaries prevent burnout and protect mental health.
4. The Financial Peace Ritual: A 10-Minute Money Check-In
💡 Why It Works:
- Financial stress is one of the biggest sources of anxiety after 40.
- A weekly check-in habit prevents impulse spending and builds financial confidence.
My Trick to Avoid Impulse Buying:
I used to impulse buy on Amazon and waste money on retail therapy. Now, I have a simple system:
✔ I only place Amazon orders on Wednesdays.
✔ Grocery deliveries happen on Saturdays.
✔ Mondays are my “treat day” for DoorDash.
This eliminates impulse spending while keeping purchases intentional. Plus, I use Alexa to make lists, so by order day, I decide if I really need it.
📌 Expert-Backed: Ramit Sethi suggests limiting spending days to cut down on impulse buying.
5. Connection Over Perfection: The Habit of Intentional Relationships
💡 Why It Works:
- Loneliness increases after 40, but strong relationships improve health and happiness.
- Being fully present matters more than constant texting.
- Technology makes it easier than ever to stay connected—even if you’re a homebody.
How I Stay Close to Family Without Feeling Overwhelmed
I love my family, but I’m also a homebody and an introvert. I don’t always have the energy for an all-day visit, and I used to feel guilty about that.
Now? Technology has changed the way I connect. My grandson uses his Amazon Fire tablet to call me on my Echo Show while I work from home. He just calls when he wants to talk to his Mimi—no scheduling, no stress.
This means we stay connected way more than I ever got to with my grandparents, and I don’t feel guilty if I take a weekend for myself. I can be present when I do visit, knowing we’ve already had our little moments together.
✨ Want more ideas on staying close to grandkids—even from a distance? I shared some of my favorite tech-friendly ways to bond with grandkids in this post about using technology to stay connected.
✔ Try This:
- If you have grandkids or loved ones who live far away (or just have busy lives), set up video calling on an Echo Show or tablet. It makes connection simple and spontaneous.
- When you’re in person, put the phone away and be fully present—it’s about quality, not quantity.
📌 Expert-Backed: Harvard’s 85-year study on happiness found relationships—not money—are the biggest predictor of long-term happiness.
Final Thoughts: Progress Over Perfection
Building good habits isn’t about doing everything perfectly—it’s about making small shifts that fit your life.
Grab my free Intentional Living Habit Tracker for Women 40+ to help you stay on track!
Download the black and white version here and visit the Freebie Vault if you’d prefer the brightly colored version.
PIM Community Question:
Which habit do you already do? Which one do you want to try next? Let’s chat in the comments!
If you have a pet blog story, I’d love to see it – so leave your blog in comments or send me a message.
💡 Want More Ways to Prioritize Yourself and Create a Balanced Life?
If you enjoyed this post, you might love these too:
✨ How to Stay Connected to Grandkids Through Technology – Simple ways to bond with grandkids, no matter the distance.
✨ Decluttering Your Digital Life: A Guide to Less Overwhelm – Because mental space starts with a clear digital space.
✨ Smart Money Moves for Women Over 40 – Budgeting, financial independence, and reducing money stress.
📌 Check out my latest posts here!
