A Joy-Junkie’s Guide to Beating the Midlife Blahs (3 Wins + 1 Nope)
You can’t teach new tricks to an old joy-junkie. Or can you?
For the last several months, my energy has felt… thin. Grief after my mom’s death, the heaviness of the world’s divisiveness—it all adds up. And when life feels that weighty, my tank tilts toward empty. As you can imagine, that leaves less room for the things I love most: coaching clients into their next chapter, exploring new places with my family, and yes, dancing in the kitchen while making dinner.
In trying to get my spark back, I relearned something simple: tiny, joyful shifts beat giant overhauls every time. If you’ve been looking for simple ways to beat the midlife blahs (think: natural energy boosts in your 40s & 50s), here are three tiny shifts I’m trying—plus one I’m letting go..
Gentle note: this is lifestyle, not medical advice. If fatigue is persistent or concerning, check in with your clinician.
Why try new things for energy right now?
After coaching many adults reimagining their next chapter—and wanting health and vitality to be part of that dream—I see this pattern: we don’t need more willpower; we need better rhythms. Energy is made of light, movement, food choices, boundaries, connection, and joy.
Tiny case in point: A client came to me wanting to “get healthy” and lose weight. We tried the usual—eat well, sleep well, hydrate, move. Nothing stuck. Then she named her deeper goal: “I want to feel my best so I can reconnect with my husband.” We shifted to communication and connection—date nights, unhurried talks, shared fun. And guess what? Her energy rose. She naturally started moving more and her healthy habits clicked into place. Connection fueled vitality!
Ready to experiment?
#1 Morning Spark Stack: Light + Water + Move
I begin with the basics. Before I do anything else, I drink a full glass of water. It’s so small it almost feels silly—and yet I feel noticeably less foggy by mid-morning.
What I notice: a gentle “wake up” without the jitters, fewer snacky cravings, and a clearer head for those first coaching notes.
Try it: set a favorite glass—already filled—on your nightstand. Future-you will be grateful.
#2 The 3×5 Joy Breaks
I set a simple hourly phone alarm to stand, stretch, or do 60–120 seconds of movement—shoulder rolls between emails, a few squats while the kettle boils, a hallway lap while projects are printing.
What I notice: warmer hands (hi, circulation), a mood reset, and a creativity bump around 2–3 p.m.
Bonus: turn one alarm into a Joy Brain Dump moment—jot three tiny wins or one thing you’re excited about. It’s a quick energy reframe.
#3 Evening Wind-Down + Tomorrow Prep
There are a lot of steps I can take for my physical health—anytime, anywhere, solo. But sometimes the best energy boost is a check-in with the people I love: a porch chat with my husband after work, asking about school over snacks, or a quick evening walk with a friend.
What I notice: mental and emotional energy skyrockets with just a few minutes of chatter (and maybe a laugh).
Try it: set aside time for one quick check-in at the end of the day. A simple “How was your day?” gets things going.
Bonus: The One I’m Ditching—Pre-Dawn “Me Time”
I used to wake before everyone else to squeeze in “quiet hours.” It sounded lovely, worked for a while, and eventually made me more exhausted. Grief plus less sleep? Not a winning combo.
Why I’m done: I was borrowing from tomorrow’s energy to buy today’s productivity. The bill came due at 3 p.m.
What I do instead:
Keep my regular wake time and protect evening soft landings (lights dim, phone away).
Claim micro-me-time during the day: a 10-minute porch sit with cozy light, a chapter of a book before bedtime, a quick walk with Trudee after dinner.
Let “enough” be enough. Rest is productive.
Key Takeaways
Midlife energy loves rhythms over heroics.
Start small: water first, hourly micro-moves, cozy end-of-day check-ins.
If a tactic steals your sleep or joy (hello, pre-dawn martyrdom), let it go.
Connection—to yourself and your people—is a surprisingly powerful energy source.
Want help customizing your own energy rhythm? Book a Discovery Call and we’ll map easy, doable shifts that fit your real life.
