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Without structure, days can drift away. Just ask Walter.
After retiring, his once-busy life slowed down. He’d wake up late, skip breakfast and spend the rest of the day flipping channels. While it felt easy in the moment, the lack of activity left him lonely and unmotivated.
Wilma designed her post-retirement days around small but intentional habits. She didn’t pack her schedule with tasks, but she made sure there was time to move, think and connect. The result? She felt energized and connected.
Science backs this up.
A recent study published in JAMA followed 2,100 adults ages 60 to 79 who were randomly assigned to different two-year lifestyle programs; one highly structured, the other less so. Participants in the structured group showed slower cognitive decline, delaying it by the equivalent of one to two years.
Daily structure can improve your sleep, reduce your stress and support your cognitive function. Routines are more than schedules. They are lifelines to well-being.
Structure vs. None
Let’s walk through the differences between Walter’s unstructured days and Wilma’s thoughtfully crafted ones.
1. Mornings with Intention
Walter wakes up without an alarm, eats breakfast at noon (if at all), and watches TV until dinner.
- Wilma sets her alarm and begins her day with gentle stretching, a glass of water and a healthy breakfast.
- Within an hour of waking, she feels alert and ready for the day.
Why It Matters: Consistent wake-up times help regulate the body’s internal clock, making sleep and energy levels more reliable.
2. Mental Stimulation
- Walter spends his afternoon scrolling online or half-watching TV shows. While it fills the hours, it doesn’t challenge his brain.
- Wilma schedules puzzles, reads a chapter from a book or attends a community class every afternoon. These activities sharpen her mind and keep her engaged.
Why It Matters: Mental stimulation supports memory, slows cognitive decline and provides a sense of accomplishment.
3. Staying Active
- Exercise isn’t really part of Walter’s day. His walks are to the dining hall and back. Other than that, he sits in his recliner.
- Wilma walks every afternoon with a neighbor and sprinkles in light chair yoga and other exercise classes throughout the week.
Why It Matters: Staying active builds muscle, improves balance and prevents falls.
4. Social Connections
- Walter’s days pass without much conversation. He waits for people to call him, but those calls don’t always come.
- Wilma intentionally builds connection into her week, scheduling coffee with a friend on Tuesdays, family calls on Thursdays and attending community game nights on Saturdays.
Why It Matters: Social interaction is linked to lower rates of depression and better overall health.
5. Restful Evenings
- Walter naps on and off during the day and then struggles to fall asleep at night, which leads to groggy mornings.
- Wilma winds down with a set bedtime routine that includes herbal tea, quiet reading and lights out by 10 p.m.
Why It Matters: Good sleep hygiene helps maintain memory, mood and overall energy.
Make Your Own Routine
Wilma’s example shows how intentionally scheduling your day can transform your life. Here are 7 tips to help you get started.
- Make a List. Start by listing the things you have to do and the things you want to do. Your “must-do” list might include basics like showering, meal prep, taking medications, staying hydrated or tidying up. Your fun list might include hobbies, gardening, exercise classes, social clubs and time with friends/family.
- Start Small. Exchange a passive activity for a task or fun activity on your list. For instance, swap out TV watching with attending community game night or exchange waking on your own with setting an alarm.
- Be Flexible. Structure should empower, not overwhelm. It shouldn’t be overly rigid, leaving no space for fun. The best schedules leave room for relaxation and spontaneity.
- Pair Habits. Combine things on your list. Listen to music while tidying up or call a friend while taking your daily walk. This will make your responsibilities feel less like chores.
- Use Reminders. Set alarms, keep a calendar or use sticky notes to keep your schedule on track until new habits are formed.
- Monitor Progress. Keep track of your progress. If you slip up, resolve to do better tomorrow.
- Celebrate. If you make a change and stick with it, acknowledge your success.
Take Steps Today
Maybe you see a lot of yourself in Walter. That’s OK. There is still time to put more structure into your life. Start with one small adjustment and let it grow into a routine. Then add a few more.
If you’re still struggling, ask for help. Senior Living communities like Capri work with residents to establish schedules that empower them and promote well-being. If you are someone you know is struggling with getting into a healthy routine, we encourage you to find the help you need to get you on the right track.
