How to Cultivate & Maintain a Healthy Mindset in Midlife

When I started learning more about how to thrive in midlife, I had no idea what mindset meant. 


In fact, I was definitely living more on the side of “surviving” the changes happening in my body. While things like hormonal changes, weight gain, fatigue, and the other symptoms of midlife seemed to creep in, they also caught me by surprise. 


Needless to say, I was hyper-focused on learning all the things I could do to get better sleep, lose unexpected weight gain, get more energy, etc. 


But when I did pause for long enough to understand the power of mindset and how it can literally change everything, well…it really did change everything for me.  


There are SO many incredible resources out there, but a few books that helped me grasp the power of mindset include The 4:8 Principle by Tommy Newberry, The Miracle Morning by Hal Elrod, and Tiny Habits by B.J. Fogg. These books are linked for you, here!


Since then, I’ve seen the same be true for hundreds of women who have chosen to take control of the narrative in their minds, therefore creating a vibrant, energetic journey in their 40s, 50s, 60s, and beyond. 


Sounds pretty great, right!?


But one of the questions I hear most often (and it’s definitely one I asked myself) is HOW to cultivate and maintain a healthy mindset in midlife.


  • How do we show up at the gym with a positive attitude when we feel like crap and (truth be told) are embarrassed about the way we look in our leggings?


  • How do we believe good sleep is on its way when we haven’t slept through the night in months?


  • How do we understand what foods will actually fuel our body when we’re so caught up in counting every calorie?


  • How do we comprehend that we’re not the only ones experiencing these changes when everyone around us looks like they’re in their 30s? 


There are a LOT of ways to cultivate and maintain a healthy mindset in midlife, but today I want to focus on something I offer members in my program REVIVE NOW


It’s called non-negotiables!


Non-negotiables are simply things that are non-negotiable in your daily life, and they are the things that will keep you grounded in a healthy, growth-oriented mindset…no matter how you’re feeling or what curveballs life throws your way!


In REVIVE NOW, I prompt members to share their non-negotiables with our community to hold them accountable and remind them of what matters most, and today I want to equip you to decide on some non-negotiables for your life, and equip you to put them into action starting NOW!


This practical mindset tool is my personal way of taking the “woo-woo” (i.e. not really understanding what mindset means, much less experiencing its impact in daily life) out of mindset work. Because in my experience, we must APPLY what we learn (the power of mindset) to see the beautiful transformation that can exist. 


Here’s a quick, 2-step process to help you cultivate and maintain a healthy mindset in midlife: 

  1. Decide on a few non-negotiables.

    I’ll start this step by asking you this: what do you know helps you feel great in a day? Maybe it’s something like…

    • Waking up before the rest of your family so you can enjoy some quiet “me” time
    • Drinking enough water 
    • Doing a workout in a studio with other women 
    • Journaling 
    • Reading 
    • Listening to podcasts
    • Going for walks/just being outside
    • Spending time with a like-minded friend who is a positive influence 
    • Meal prepping/cooking 
    • Crafting/doing something with your hands
    • Mindful meditation


There are obviously endless possibilities here, but one of the greatest ways to cultivate and maintain a healthy mindset in midlife is to choose a few things that fill your cup, and commit to doing them on a daily/weekly basis.


Now I know what you might be thinking. “How on earth does any of this have to do with the way I THINK?”


And that’s a totally reasonable question…I’m so glad you asked! 


I could go on and on about the direct correlation between non-negotiables and a healthy mindset, but here are a handful of reasons these two go hand-in-hand…


  • First and foremost, non-negotiables provide a structure to your day or week. They establish a routine that can bring stability and predictability to your life. Having a consistent schedule can reduce stress and anxiety by eliminating uncertainty about when and how you’ll address your basic needs. *Keep an eye out for an email about my morning routine. If you missed it, send me a DM on Instagram and I’ll send it directly to you!


  • Prioritizing non-negotiable habits sends a powerful message to your brain that your well-being matters. It reinforces the importance of self-care and sets a precedent for making your needs a priority. Over time, this shifts your mindset toward one that values self-care and prioritizes activities that support your health and happiness in midlife.


  • Engaging in self-care practices like journaling can help you regulate your emotions. Writing about your thoughts and feelings can provide an outlet for processing and expressing emotions in a healthy way. It can also help you gain clarity and perspective on challenging situations, reducing the likelihood of feeling overwhelmed in midlife. 


  • Setting and achieving small goals related to your non-negotiables can boost your self-esteem and sense of accomplishment. Even something as simple as drinking enough water each day can provide a feeling of success and empowerment. Over time, this can contribute to a more positive self-image and mindset in midlife.\


  • Non-negotiable habits often require you to be present in the moment. Whether it’s focusing on your breath during a workout or reflecting on your day while journaling, these activities encourage mindfulness. Being present can help reduce rumination about the past or worries about the future. This promotes a more positive and peaceful mindset.


Convinced yet!? 😃


While I could truly talk about these reasons (and the ones not listed) all day, I want to shift gears to step 2…


  1. Plan, plan, plan!

Okay, so maybe (like me), your kids are grown and have left the house. From the outside looking in, maybe it seems like you have fewer responsibilities and therefore more time open on your calendar. 


I’ll be honest. No matter how “free” this season of life is for you or how open your calendar is, if you don’t intentionally plan for your non-negotiables, they simply won’t happen. 


I know from experience that thinking “Oh yeah, I’ll journal at some point today” will most often just lead to watching reality TV or scrolling on IG. 


But if I set an alarm for a certain time that says JOURNAL…and then grab a cup of coffee or a warm cup of tea, sit outside, and truly create the atmosphere for journaling…well, it’s just way more likely to happen. Plus, then I get to experience all those benefits mentioned above).


My point is, whatever your non-negotiables are (and no matter how simple or complex they are)…plan for them! Spend time at the start of each week (I prefer Sunday afternoons) allocating time to each of them. 


Better yet, also start each morning with a simple non-negotiable, setting the tone for your entire day and yep, you guessed it, cultivating a healthy mindset to go about your day. 



As you begin creating non-negotiables and putting them into practice, I just know you’ll experience the tremendous benefits of cultivating and maintaining a healthy mindset in midlife. It’s truly so simple, and such a gift!


What non-negotiables are YOU deciding for yourself? Drop a comment or shoot me a DM on Instagram so I can cheer you on. 


And if you’re wandering through midlife only WISHING you knew more about how to create a healthy mindset, eat the right foods, how to eliminate fatigue, lose that unwanted weight gain, and more, I’d love to help! CLICK HERE to learn more about my group coaching program or HERE to apply for a 1:1 consultation with me

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