If you want to thrive in your golden years, say goodbye to these 8 habits before it's too late

Ever wonder what your life will look like at 70, 80, or beyond?

I started thinking about this seriously when my dad had a heart attack at 68. There he was, finally retired, ready to enjoy his golden years, and instead he was lying in a hospital bed, hooked up to monitors.

The worst part? He kept saying he wished he'd taken better care of himself, wished he'd slowed down, wished he'd made different choices.

That moment changed everything for me. At 37, I walked away from a six-figure salary to pursue writing because I realized that the habits we carry through our 30s, 40s, and 50s directly shape whether we thrive or merely survive in our later years.

The truth is, most of us are unknowingly sabotaging our future selves with habits that seem harmless now but compound into major problems down the road. And here's what I've learned: the sooner you recognize and release these patterns, the better your chances of actually enjoying those golden years instead of just enduring them.

Ready to set yourself up for a vibrant, fulfilling future? Let's talk about the eight habits you need to ditch now.

1. Sacrificing sleep for productivity

How many times have you heard someone brag about getting by on four or five hours of sleep? I used to be that person. During my finance days, I wore my exhaustion like a badge of honor, thinking it proved my dedication.

How wrong I was!

Research shows that chronic sleep deprivation increases the risk of cognitive decline and the risk of Alzheimer's. Plus, poor sleep habits in midlife are linked to higher rates of depression in later life.

Think about it: if you're consistently choosing work over rest now, what message are you sending your body about its value? Your brain needs those 7-9 hours to clear out toxins, consolidate memories, and repair itself. Every night you skip on sleep is essentially a withdrawal from your cognitive bank account that you'll pay for later.

Start treating sleep as non-negotiable. Your 80-year-old self will thank you for those extra hours of rest when you're still sharp enough to remember your grandkids' names and engaged enough to enjoy retirement.

2. Living a sedentary lifestyle

When I discovered trail running at 28, it was purely about managing work stress. Now, running 20-30 miles a week, I realize it's actually an investment in my future mobility and independence.

You don't need to become a marathon runner, but you do need to move. As put by Dr. Linda Fried, dean of Columbia University's Mailman School of Public Health, “Exercise is the closest thing we’ve found to a magic pill for combating the effects of aging”. 

The key? Find movement you actually enjoy. Dance, swim, garden, walk your dog. Just get your body moving regularly. Your future self needs those muscles, that bone density, and that cardiovascular health to stay independent.

3. Ignoring your mental health

We're getting better at talking about mental health, but many of us still treat therapy or stress management as luxuries rather than necessities.

Here's what nobody tells you: unresolved trauma, chronic stress, and untreated depression don't just disappear when you retire. They often intensify. Without the distraction of work, those issues you've been pushing down for decades suddenly have space to surface.

I've seen this with several family friends who retired and suddenly found themselves dealing with anxiety and depression they'd been masking with busyness for years. The transition to retirement became overwhelming because they'd never developed healthy coping mechanisms.

Make mental health maintenance a priority now. Whether that's therapy, meditation, journaling, or regular check-ins with yourself, develop these practices while you have the energy and resources to build them into habits.

4. Neglecting social connections

How many friendships have you let fade because you were "too busy"? I get it. Between work, family obligations, and trying to squeeze in some self-care, maintaining friendships feels like another task on an endless to-do list.

But isolation is one of the biggest predictors of poor health outcomes in older adults. Harvard's Study of Adult Development, which has tracked participants for over 80 years, found that the quality of relationships is the strongest predictor of happiness and health in later life. Not money, not career success, but relationships.

Start investing in your social network now. Schedule regular friend dates. Join clubs or groups based on your interests. Volunteer at those farmers' markets like I do. These connections become your lifeline when work colleagues disappear after retirement and when family members have their own busy lives.

5. Refusing to adapt to change

"I'm too old to learn that" or "That's just not how I do things" might seem like harmless phrases, but they're actually training your brain to become rigid.

Neuroplasticity, your brain's ability to form new neural connections, doesn't stop as you age, but it does require practice. Every time you refuse to try something new, whether it's a technology, a different route to work, or a new recipe, you're essentially telling your brain to stop growing.

Challenge yourself regularly. Take up new hobbies, learn skills that feel uncomfortable, travel to unfamiliar places. The more you practice adapting now, the better equipped you'll be to handle the inevitable changes that come with aging.

6. Eating like you're still 25

Remember when you could eat pizza at midnight and wake up feeling fine? Yeah, those days are gone, and pretending otherwise is setting you up for serious health issues.

Your metabolism changes, your nutritional needs shift, and what worked in your 20s can lead to diabetes, heart disease, and digestive issues in your 60s and beyond. I went vegan partly for ethical reasons, but also because I noticed how much better my body felt with more plants and less processed food.

You don't have to go vegan, but you do need to start treating food as fuel rather than entertainment or comfort. Focus on whole foods, plenty of vegetables, and moderate portions. Your future self needs those nutrients to maintain bone density, muscle mass, and cognitive function.

7. Avoiding regular health checkups

When was your last comprehensive health screening? If you had to think about it, it's been too long.

Preventive care in your 40s and 50s can literally add years to your life. Catching high blood pressure, or early-stage cancers when they're manageable makes all the difference. Yet so many of us avoid doctors until something's seriously wrong.

Schedule those annual checkups. Get your bloodwork done. Do the uncomfortable screenings. Yes, colonoscopies aren't fun, but colon cancer in your 70s is infinitely worse. Think of these appointments as maintenance for the body you'll need to last another 30-40 years.

8. Holding onto grudges and resentment

This might seem less tangible than the other habits, but carrying emotional baggage is exhausting, and that exhaustion compounds over time.

Studies have shown that forgiveness can lower anger, anxiety and depression as well as increase self esteem. Meanwhile, those who hold onto anger and resentment can experience increased stress, lower immunity and inflammation. 

I'm not saying you need to become best friends with everyone who's wronged you. But learning to let go, to process and release negative emotions rather than carrying them, frees up enormous amounts of mental and physical energy. Energy you'll desperately need as you age.

Final thoughts

Reading through these habits, you might feel overwhelmed. I get it. When I first started examining my own patterns after my dad's heart attack, I realized I was guilty of at least six of these.

The good news? You don't have to change everything overnight.

Pick one or two habits that resonate most strongly and start there. Small, consistent changes compound over time. The 5-minute meditation practice becomes 20 minutes. The weekly walk with a friend becomes a hiking group. The annual checkup becomes proactive health management.

Your golden years don't have to be a time of decline and limitation. With the right habits in place now, they can be some of the most fulfilling, adventurous, and joyful years of your life. But that future starts with the choices you make today.

What habit will you tackle first?