Turning 40 has made me think a lot differently about my daily habits.
Not in a change everything overnight kind of way.
More in a:
What are the small things I can do consistently that will help me feel better, look refreshed, have more energy, and take better care of myself for the next 40 years?
I’m realizing more and more that feeling your best at 40+ probably isn’t about one miracle product or one dramatic lifestyle change.
It’s about the little things we do over and over again.
So I created a simple 30-Day Renew at 40+ Challenge with 10 habits I’m working on incorporating into my own routine.
Nothing here is about perfection.
The goal is simply to show up for yourself every day.
And because I know I’m much more likely to stick with something when I can physically check it off, I also created a free downloadable 30-day habit tracker for you to use along with me.
[DOWNLOAD THE FREE 30-DAY HABIT TRACKER HERE →]
Affiliate Disclosure: This post contains affiliate links. As an Amazon Associate, I earn from qualifying purchases. If you shop through one of my links, I may receive a small commission at no additional cost to you. I only share products I personally use, enjoy, or believe may be helpful.
1. Get Morning Sunlight Before Reaching for Your Phone
This may be one of the easiest habits on the entire list.
Before getting sucked into texts, emails, Instagram, TikTok, or everything else waiting on your phone, step outside for a few minutes.
Morning light helps give your body a strong daytime signal and supports your natural sleep-wake rhythm.
I’m aiming for around 10 minutes outside in the morning whenever possible.
And honestly?
There’s something really peaceful about starting the morning outside before letting the rest of the world in.
Coffee can wait a few minutes.
The phone definitely can.
2. Be More Intentional About Supplements
At 40, I’m paying much more attention to what I’m putting into my body.
That includes vitamins and supplements, but I’m also much more aware that more isn’t automatically better.
One supplement you may hear a lot about in the healthy-aging space is NMN.
There is ongoing research around NMN and NAD+, but long-term human evidence around anti-aging benefits is still developing. I don’t look at any supplement as a magic answer.
If you’re considering NMN or adding any new supplement to your routine, talk with your doctor or pharmacist about whether it makes sense for you.
One thing that helps me stay consistent is keeping the supplements I actually use together so they become part of my morning routine instead of something I forget about after three days.
[SHOP MY WELLNESS FAVORITES →]
3. Drink Water Before Coffee
This one is simple:
Water first. Coffee second.
I love my coffee and have absolutely no intention of giving it up.
But after going all night without drinking anything, I want hydration to be the first thing I give my body in the morning.
I keep a large glass or water bottle somewhere I’ll see it first thing.
My rule is simple:
Finish the water before starting the coffee.
Some mornings I add lemon.
Other mornings it’s just plain water.
It doesn’t need to be complicated.
4. Prioritize Protein at Every Meal
Protein has become a much bigger priority for me at 40.
Instead of eating something small and then wondering why I’m starving two hours later, I’m trying to build meals around a solid source of protein.
Your ideal protein intake will vary based on your body, activity level, health needs, and goals, so I’m not focused on chasing one perfect number.
Instead, I ask myself:
Where is the protein in this meal?
Some of my go-to options include eggs, Greek yogurt, chicken, fish, cottage cheese, lean beef, lentils, beans, and protein smoothies.
Protein also becomes increasingly important as we get older because maintaining muscle supports strength, mobility, and healthy aging.
5. Wear SPF Every Day
If there is one beauty habit I wish I had taken more seriously when I was younger, it’s sunscreen.
At 40, SPF is becoming non-negotiable for me.
And I’m not just talking about beach days.
I mean:
Every. Single. Day.
UVA exposure can happen through windows as well, which is another reason I like making sunscreen part of my regular morning skincare routine.
I look for formulas that sit nicely under makeup and don’t feel heavy or greasy.
Because the best sunscreen?
The one you’ll actually wear consistently.
[SHOP MY FAVORITE 40+ SKINCARE & SPF →]
6. Strength Train Several Times a Week
Walking is wonderful.
Cardio matters.
But at 40+, I also want strength training to be part of my life.
Maintaining muscle supports strength, mobility, bone health, balance, and our ability to continue doing the things we love as we age.
And you don’t need an elaborate gym routine.
A couple of dumbbells at home can go a long way.
My goal is around three strength sessions each week, even if some of those sessions are short.
Twenty minutes still counts.
Something is better than nothing.
7. Protect Your Sleep
Instead of obsessing over one perfect bedtime, I’m working toward something much simpler:
A consistent nighttime routine.
Most adults generally need around seven to nine hours of sleep, although individual needs vary.
For me, that means trying not to stay up scrolling for absolutely no reason.
You know how it goes.
You’re exhausted at 10:30.
Then somehow it’s 11:47 and you’re watching someone reorganize their pantry.
I’m trying to protect that nighttime window more intentionally.
Phone down.
Lights low.
Bedroom comfortable.
And actually go to sleep.
8. Retinol at Night + Vitamin C in the Morning
My skincare philosophy at 40 is becoming:
Do less, but do the right things consistently.
Instead of buying every trending serum, I would rather focus on skincare basics I’ll actually use.
Vitamin C is one ingredient I like incorporating into my morning routine, followed by moisturizer and SPF.
At night, retinoids are among the most researched topical skincare ingredients for improving the appearance of photoaging, although they can cause irritation and aren’t appropriate for everyone.
If you’re new to retinol, start slowly and follow the directions for your specific product.
Consistency beats having 17 bottles sitting on your bathroom counter.
9. Incorporate Omega-3s
Another thing I’m paying more attention to is getting enough omega-3 fatty acids.
Whenever possible, I like starting with food.
Fatty fish such as salmon, sardines, trout, and mackerel are good sources of omega-3s.
Some people also use fish oil or algae-based omega-3 supplements.
If you take medications, have a health condition, or aren’t sure whether an omega-3 supplement is appropriate for you, check with your healthcare provider first.
Again, my goal at 40 isn’t to take all the supplements.
It’s to be more intentional about what my body actually needs.
10. Take a Daily Walk
Maybe the simplest habit of all:
Walk.
Not every workout has to be intense.
Sometimes I just want to put on comfortable shoes, head outside, listen to music or a podcast, and move.
Walking is something I can realistically picture myself doing for decades.
That matters.
And there’s something about a walk that seems to reset my mind almost as much as my body.
If you’ve had a stressful day, go walk.
If you’re feeling sluggish, go walk.
If you need time to think, go walk.
Simple habits are often the ones that stick.
Bonus Habit: Soursop Liquid
One additional product I’ve been incorporating into my routine is soursop liquid.
Soursop, also called graviola, has become increasingly popular in wellness circles, and you may see some pretty big claims about it online.
I’m careful with those claims.
Research has not established soursop as a treatment or cure for disease, so I treat it simply as an optional addition to my wellness routine rather than some kind of miracle product.
If you want to try soursop liquid, follow the directions for the specific product you purchase and talk with your healthcare provider if you take medications, are pregnant or breastfeeding, or have an underlying health condition.
I’m including the one I use with the rest of my wellness favorites.
[SHOP THE SOURSHOP LIQUID I USE →]
Small Habits Can Add Up to Big Changes
Here’s what I’m learning at 40:
You don’t need to wake up tomorrow and become an entirely different person.
You don’t need the perfect diet.
You don’t need a two-hour morning routine.
And you definitely don’t need to buy every wellness product the internet tells you about.
You need habits you can actually maintain.
Drink the water.
Go outside.
Eat the protein.
Wear the sunscreen.
Lift something heavy.
Walk.
Take care of your skin.
Go to bed.
And then do it again tomorrow.
Consistency is where the real change happens.
Join Me for the 30-Day Renew at 40+ Challenge
I created this printable because I want us to actually track these habits for 30 days instead of saving another wellness post and forgetting about it.
Print it.
Put it on your refrigerator, bathroom mirror, planner, or desk.
Then check off each day as you go.
And remember:
You don’t have to be perfect.
Missed yesterday?
Start again today.
Download Your Free 30-Day Challenge
[DOWNLOAD THE FREE 30-DAY HABIT TRACKER PDF HERE →]
Save it, print it, and join me for the next 30 days.
Shop My Renew at 40+ Favorites
I’ve also put my favorite products together in one place to make everything easy to find.
My Amazon list includes products for many of the habits I’m working on, including skincare, SPF, supplements, water bottles, walking essentials, workout gear, wellness products, soursop liquid, and more.
[SHOP MY RENEW AT 40+ AMAZON FAVORITES HERE →]
Amazon Influencer Disclosure: As an Amazon Associate, I earn from qualifying purchases. I may receive a commission when you purchase through my Amazon links at nhttps://amzn.to/4Avan4wo additional cost to you.
At 40, I’m not trying to turn back the clock.
I’m much more interested in becoming a healthier, stronger, brighter version of myself for everything still ahead.
Small habits.
Every day.
Let’s see where 30 days takes us.
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