My dad recently turned 70, and it honestly feels like he’s more energetic now than he was in his forties.
He’s been retired for a few years, and if you ask him how he’s doing, he’ll grin and say, “I’m having the time of my life.”
I used to think that once people hit retirement, they’d slow down, but he’s proven me wrong in the best way possible.
Growing up, I saw him work long hours at a demanding job—there were plenty of late nights and early mornings.
Now he still wakes up early, but it’s for golf, leisurely walks, or a quiet cup of coffee on the porch, not for conference calls and deadlines. He beams with a sense of calm and satisfaction that I’ve found fascinating.
After watching him closely and pestering him with questions (that’s just what I do), I realized he’s established some simple morning habits that help him greet the day with purpose and joy.
Let’s dive into the eight daily rituals that I believe keep him feeling so young and happy.
1. He greets the day without a screen
When my dad wakes up, he doesn’t immediately reach for his phone or switch on the TV.
He told me, “If you start your morning being bombarded by notifications, you’re basically signing off your peace of mind for the day.”
His first 15 minutes are usually spent stretching, sipping coffee, or even just stepping onto the back patio to check the weather.
This mini “digital detox” has become his way of protecting his mental space before the day’s noise sets in.
As Cal Newport has noted, “Clarity about what matters provides clarity about what does not.”
My dad’s version of this is to keep out the digital clutter and approach the morning with a clear head.
2. He goes for a light walk (rain or shine)
I once asked him, “Don’t you get bored walking the same path every day?”
He answered, “Not at all. It’s never really the same.”
Even if he takes the same route, he notices subtle changes: a new flower blooming, a neighbor’s updated lawn, or just the different shades of morning light.
This practice grounds him and gives him a sense of being connected with the world around him.
Physical movement first thing in the morning is not about burning major calories or running a marathon—it’s about gently waking up your body and mind.
For my dad, these walks are a simple form of moving meditation.
3. He preps a ridiculously simple breakfast
No fancy omelets or complicated smoothie bowls—my dad goes for what he calls “staples.” It might be a bowl of oats with fruit or two eggs with toast.
There’s no fuss or stress in the kitchen.
He says the key is to choose something healthy enough to power him through the first half of the day and easy enough that he doesn’t feel burdened by meal prep.
If he’s feeling adventurous, maybe he’ll toss in some avocado or peanut butter, but that’s about as wild as it gets.
The beauty of skipping complicated morning routines is that it can dramatically lower decision fatigue.
As James Clear wrote in Atomic Habits, “You do not rise to the level of your goals. You fall to the level of your systems.”
My dad’s system is straightforward: no elaborate cooking, minimal cleanup, and a quick boost of energy.
4. He journals what he’s grateful for
I used to think journaling was a bit old-school. But each morning, Dad writes down just a line or two about something he’s thankful for.
It could be the cat purring on his lap or a funny call he had with an old friend the night before.
He’s not trying to pen a masterpiece—he’s simply taking a moment to acknowledge the good stuff.
This little ritual sets a positive tone for his day.
And you know what? This habit is backed by science. Studies show that practicing gratitude can lower stress and boost emotional well-being.
No wonder this practice has earned a spot in his morning routine.
5. He reads a few pages of something uplifting
My dad’s favorite morning read is often a history book or something by Winston Churchill (he adores Churchill’s wit).
He never tries to speed-read through chapters; he just takes in a few pages, maybe for ten minutes.
I asked him why he doesn’t check the news first.
He responded, “The world’s problems can wait. I’d rather start with something that inspires me rather than something that drains me.”
He’s got a point, doesn’t he?
When you start the day with a burst of positivity—be it from a biography of someone you admire or a motivational snippet from a favorite writer—you set the stage for a more optimistic mindset.
Here at Small Biz Technology, we talk a lot about the power of learning, and even a small daily reading habit can add up over a lifetime.
6. He does a quick check-in with family and friends
This isn’t a drawn-out phone call or anything time-consuming.
Sometimes he’ll fire off a simple text to my sister, or share a silly meme with his old co-worker who’s also retired.
He likes to keep those connections fresh without turning it into a social media marathon.
“I get to share a laugh before 9 a.m. That’s a great way to start the day,” he says.
It’s an opportunity to maintain relationships, keep up with people he cares about, and remind them he’s thinking of them.
My dad’s version of fostering community is these small but meaningful touchpoints, which keep him feeling loved, valued, and relevant.
7. He plans something to look forward to
One morning I noticed he was scribbling on a notepad in the kitchen.
He said, “I like to give myself a reason to be excited.”
I looked at the list: it was just a few bullet points—“Grab coffee with Ted,” “Watch that new documentary,” “Tinker with the old car.”
That’s it.
He says it’s not about overwhelming himself with tasks but giving his day an intentional sense of purpose.
When you know you’ve got something enjoyable or meaningful lined up, it’s easier to breeze through less-fun responsibilities.
In Dad’s case, “purpose” in retirement doesn’t have to be a grand life mission, just something simple that sparks joy.
8. He stays open to surprises
Lastly, as consistent as he is with his morning schedule, he isn’t rigid about it.
He’s perfectly willing to adapt if something interesting or unexpected comes up.
If an old friend calls to invite him to breakfast, he’ll go. If the weather’s perfect for gardening, he might skip reading Churchill to plant a few seeds.
He believes that part of staying young is not letting routine become a cage.
It’s about the willingness to pivot when opportunity knocks, even if that opportunity is just a spontaneous idea to drive to the seaside.
So yes, you can plan for the future, but you also have to be flexible enough to seize the unexpected joys along the way. It’s a great way to keep life exciting, no matter how old you are.
Final words
My dad’s approach to mornings taught me that you don’t need fancy equipment, strict schedules, or big-dollar hobbies to wake up with a sense of purpose and glee.
His simple practices reflect how consistent, small actions can cultivate a fulfilling life.
Sure, he’s retired now, but the lessons here go way beyond retirement.
If you’re running a new startup, working nine-to-five, or still figuring out what to do next, these habits can offer a blueprint for a calmer, more meaningful morning.
Take what resonates, experiment with it, and tweak it to fit your life.
Because if a 70-year-old retiree can outshine most of us in energy and optimism, maybe it’s worth giving his blueprint a shot.
Until next time, here’s to productive mornings and a happier, healthier day ahead.
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