Seven Tips to Help a Senior Start the Day

If you are in the Golden Years of your life, or if you are the adult child of an aging parent, you may wonder what steps can be taken to get the day off to the best possible start for a senior. In this article, we examine seven pretty simple and really practical steps that seniors can consider as a means to get their day going on a positive note. These are:

  • Consideration of breakfast
  • Morning meditation
  • Journal or written thoughts for the day
  • Scheduled beginning
  • Exercise
  • Groom to go
  • Morning check-in

Consideration of Breakfast

If you are like nearly everyone else, you undoubtedly hear and read with regularity that breakfast is the most important mean of the day. It turns out, breakfast every day may not be as critical as you think. Contrary to the widely spread belief, it’s acceptable if you don’t eat breakfast each and every morning. 

Whether you eat breakfast or not may not make a significant difference in your weight, according to recent research. But if you do choose to make breakfast part of your morning routine, try kick-starting your day with healthy options. For example, you may benefit significantly by eating these five superfood breakfasts that are packed with nutrients:

  • Matcha green tea smoothie
  • Berry smoothie bowl
  • Quinoa breakfast bowl
  • Mushroom and kale breakfast skillet
  • Avocado toast

Morning Meditation

The first time many people are asked to consider morning meditation, they very well may cringe. A reasonable response from a good number of individuals is that they don’t have time to meditate in the morning. 

The fact is that many people harbor misconceptions about meditation. The reality is that there is a very simple and not at all time-consuming morning medication practice that can be undertaken with ease:

  • Take a seat: Find a place where you live that is quiet for you and feels calm.
  • Set a time limit: Morning meditation need not be long. As you begin, a short time of five to 10 minutes is acceptable. As you practice morning medication, over time you may desire to increase that amount of time you spend meditating each session.
  • Pay attention to your body: You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, you can kneel. Any one of these positions can work. Just make sure you are stable and in a position you can stay in for a while.
  • Feel your breath: At the heart of morning meditation is breathing deeply in and exhaling fully out. Follow the sensation of your breath as it goes in and the back out.
  • Notice when your mind wanders: Inevitably, your attention will leave the breath and wander to other places. When you get around to noticing that your mind has wandered, simply return your attention to the breath.

Journal or Written Thoughts for the Day

At the beginning of the day, you may want to consider spending a short bit of time writing down your thoughts or journaling. There are some benefits associated with this practice that have been recognized by experts:

  • Evokes mindfulness (focusing on the present)
  • Reduces stress
  • Aids in goal achievement
  • Improves emotional intelligence
  • Relieves symptoms of depression
  • Improves memory
  • Improves sleep
  • Increases productivity
  • Improves physical health

Scheduled Beginning

Another tip to start the day on the right note is by waking up at the same time each day. You are best served by selecting a wake-up time that works for weekdays and weekends. Some of the specific benefits that can be realized by waking up at the same time each day. These include:

  • Reset circadian rhythm
  • Helps you get out of bed on time more easily
  • Improves mood


Beginning your day with exercise is also beneficial. Bear in mind that this does not need to be some sort of complicated fitness program. 

Your morning exercise routine can be as basic as some stretching followed by a brisk walk. You also will want to incorporate some strength maintenance or strength training into the morning fitness regimen as well. 

Benefits of morning exercise include:

  • Weight control
  • Combats health conditions and diseases:
    • Stroke
    • Metabolic syndrome
    • High blood pressure
    • Type 2 diabetes
    • Depression
    • Anxiety
    • Many types of cancer
    • Arthritis
    • Falls
  • Improves mood
  • Boosts energy
  • Promotes better sleep

Groom to Go

It can be tempting to sit around in comfortable sweats all the day long. Having said that, another tip to help a senior get going in the morning is to groom to go out, even if on a particular day your plans are to remain at home. Daily grooming and dressing as if you will be out and about tends to elevate a person’s mood. In addition, there is some research that suggests dressing at the start of the day adds to an individual’s productivity during the course of the day. In addition, grooming and dressing as if to go out each day also tends to enhance a person’s self confidence. You just feel better when you are groomed and dressed.

Morning Check-in

Finally, if you are a senior who lives alone, part of your start of the day rituals should be connecting with a morning check-in. Seniors who live alone are wise to have a person they designate as their check-in partner. By checking in like this each morning (and perhaps at other times as well) adds a useful level of security to the life of a senior who lives alone. If the check-in does not occur, there is some indication that something may be amiss. Having a check-in partner makes it more likely that appropriate assistance will reach a senior who lives alone if that individual is having some type of emergency or issue. 

In summary, the tips and tactics discussed in this article are designed to make a seniors life healthier, happier, and safer. These strategies are intended to enhance the overall wellbeing of a senior, including a person who happens to live alone.