Building Resilience in Later Life with Habit‑Based Strategies
As the global population ages, the need for practical tools that help older adults maintain independence and well‑being grows rapidly. In 2025, researchers at the University of Amsterdam unveiled a self‑help training program that leverages the brain’s remaining strengths to foster new healthy habits. The program is designed for people aged 65 and older, and it focuses on setting personal goals, tracking progress, and embedding new behaviors into existing routines.
Why the Ageing Brain Needs a Different Approach
Neuroscientific studies show that while certain cognitive functions—such as working memory and flexible goal‑directed action—decline with age, other brain regions that support habitual behavior remain robust. Older adults often rely more heavily on established routines because the neural circuits that enable spontaneous adaptation become less efficient. This shift can make it harder to adjust to life changes, such as the loss of a loved one or a new health condition.
The University of Amsterdam team, led by Lotte Brinkhof, recognized that a training program that taps into the brain’s habit‑forming circuitry could provide a low‑threshold path to improved mental resilience. By encouraging participants to link new, desirable actions to familiar triggers, the program reduces the willpower required to initiate change.
Core Components of the Self‑Help Training
The training is structured around three interlocking steps:
- Goal Setting – Participants choose one or two personal objectives that promote health and well‑being, such as eating more fruit, reading daily, or walking for 15 minutes.
- Implementation & Monitoring – After setting a goal, users commit to performing the action and record their progress. This simple act of tracking reinforces the new behavior and provides feedback.
- Habit Linking – The most powerful element involves creating “if‑then” plans. For example: “If I finish my breakfast, then I will take a 15‑minute walk.” By attaching the new behavior to an existing routine, the brain forms a stronger cue‑response loop.
Participants who completed the full training—goal setting, monitoring, and habit linking—reported higher adherence to new habits and greater improvements in quality of life compared to those who only set and tracked goals.
Evidence from a Large‑Scale Pilot Study
More than 100 volunteers aged 65+ took part in the pilot. The study split participants into two groups: one received a shortened version (goal setting and tracking only), while the other received the complete program including habit linking. Results were striking:
- Both groups increased the frequency of their new habits.
- Quality of life scores rose in both groups, but the full‑training group saw a larger lift.
- Participants who began the program feeling depressed, lonely, or apathetic experienced the greatest gains.
These findings suggest that even minimal engagement with goal‑setting can yield benefits, but the habit‑linking component amplifies the effect, especially for those with vulnerable mental health.
Practical Tips for Older Adults and Caregivers
Below are actionable steps that anyone can apply to start building healthier habits today, whether they are the older adult themselves or a caregiver supporting them.
- Choose a Simple, Specific Goal – Instead of vague intentions like “exercise more,” pick a concrete action: “Walk for 10 minutes after lunch.”
- Identify a Reliable Trigger – Look for a routine that happens every day. It could be brushing teeth, making coffee, or checking the news.
- Create an If‑Then Plan – Write it down: “If I finish brushing my teeth, then I will do a 5‑minute stretch.” Keep the plan short and easy to remember.
- Track Your Progress – Use a simple journal, a phone app, or a sticky note on the fridge to mark each time you complete the action.
- Review and Adjust – At the end of each week, look at what worked and what didn’t. If a trigger isn’t reliable, choose a different one.
- Celebrate Small Wins – Acknowledge each successful completion. Positive reinforcement strengthens the habit loop.
Caregivers can support by setting up reminders, sharing progress, and celebrating achievements together. Small, consistent actions accumulate into lasting changes that enhance independence and well‑being.
How the Training Supports Mental Resilience
Resilience in older age is not just about coping with physical decline; it also involves maintaining a sense of control and purpose. The habit‑based training offers a low‑effort method to reinforce mental resilience by:
- Providing a clear structure that reduces decision fatigue.
- Encouraging self‑monitoring, which increases self‑awareness.
- Linking new behaviors to existing routines, making them feel natural and sustainable.
- Offering measurable progress, which boosts motivation and self‑efficacy.
For older adults who struggle with depression or loneliness, the program’s focus on routine and goal attainment can create a sense of purpose and social connection, especially when shared with peers or family.
Next Steps for Interested Individuals
Those who want to explore the program further can:
- Visit the University of Amsterdam’s Professional Development page to learn about similar initiatives.
- Contact the research team directly via email: [email protected] for more information or to request a copy of the training materials.
- Check out related research on habit formation and ageing in the BMC Psychology journal.
By integrating these strategies into daily life, older adults can harness the strengths of their ageing brain and maintain a higher quality of life.
Call to Action
Ready to start building healthier habits? Submit your application today to join a community of older adults committed to well‑being.
Have questions about how the training can fit into your routine? Write to us!
Want to share your own habit‑building journey? Share your experiences in the comments below and inspire others.
Explore more resources on ageing and mental health by visiting the University of Amsterdam’s news portal for related articles.
