We all start with good intentions. A new plan. A fresh routine. That spark of motivation that makes you think, This time, I’m really going to stick with it. 

But a few weeks in, maybe even a few days, life gets in the way. You get tired. You get busy. You skip a day or two. And suddenly that motivation that felt so strong disappears. 

But the truth is, motivation isn’t meant to last. It’s a great place to start, but a terrible thing to rely on. 

If you want to know how to stay motivated in your 60s and 70s, you’ll need to flip the question. It’s not about feeling motivated all the time. It’s about learning how to keep going even when you don’t feel like it. 

And that comes down to one thing: consistency. 

Why Motivation Fades (And What to Do Instead)

Motivation is emotional. It’s often sparked by a burst of inspiration, maybe a health scare, a big birthday, or simply the feeling that something needs to change. And that’s not a bad thing. Emotional motivation can be a powerful catalyst. 

But motivation is fleeting because it depends on how you feel, and feelings change. 

Psychologically, motivation relies heavily on your brain’s dopamine system, which rewards you for novelty, quick wins, and that rush of starting something new. But once that novelty wears off, your brain stops giving you the same reward. That’s why motivation fades even when the goal still matters to you. 

And to make it harder? 

As we age, our mental bandwidth shrinks a bit. Things like decision fatigue kick in sooner, especially if your day’s already full of caregiving, appointments, or navigating health concerns. So even the smallest barrier can lead to an ‘I’ll do it tomorrow’ mindset.  

That’s why habit, structure, and self-trust matter so much more than willpower. They give you something solid to rely on when your brain’s looking for the easy way out. 

Let’s break it down. 

How to Stay Motivated in Your 60s & 70s  

Here are some simple ways to stay motivated in your 60s & 70s:  

1. Make It Too Small to Skip 

Most people overestimate what they need to do to make progress. They think if it’s not 30 minutes or a full routine, then it doesn’t count. 

But that thinking leads to burnout, or inaction. 

The key is to lower the barrier to entry. If you’re not up for a full session, do 2 minutes. Stretch your back. March in place. Walk to the end of the street and back.  

Small actions compound. They create a sense of identity: I’m someone who moves my body every day.  

And that’s far more powerful than chasing short-term bursts of motivation. 

2. Stack It Onto Something You Already Do 

One of the easiest ways to build consistency is to attach your new habit to an old one. 

This is called habit stacking, and it works brilliantly at any age. 

For example: 

• Do your shoulder stretch while the kettle boils 

• Practice balance after brushing your teeth 

• Do a few leg lifts while you’re waiting for the microwave 

This way, you’re not relying on memory or motivation — you’re just building it into the rhythm of your day. 

Try our two-minute balance challenge while brushing your teeth.  

3. Create a ‘Minimum Baseline’ 

Motivation says: ‘Go all in. 

Consistency says: ‘What’s the smallest version I’ll still do, even on a bad day?’ 

At Goodnick, we encourage members to set a minimum baseline. That might be: 

• A 5-minute walk 

• One strength move 

• A few minutes of stretching 

Why does this matter? Because when motivation disappears, it gives you an easy yes. And keeping the streak going—even in a tiny way—protects your confidence. 

4. Make the Wins Visible 

In your 60s and 70s, fitness tends to be more about function. So, start tracking the wins that matter, such as:  

• “I can carry my shopping without effort.” 

• “I stood on one leg brushing my teeth today.” 

• “I got off the floor without using my hands.” 

• “My neck doesn’t feel as tight this morning.” 

These are signs of progress, and noticing them keeps you connected to your why.  

Write them down. Say them out loud. These are the moments that tell you: this is working. 

5. Remove Friction 

You’re more likely to do something when it’s easy to start. 

So set yourself up for success: 

• Lay out your clothes the night before 

• Keep a mat or towel visible where you stretch 

• Bookmark your video sessions 

• Have a reminder on your calendar 

The less you have to think, decide, or set up, the more likely you are to follow through. 

6. Reconnect With Your Why (And Make It Personal) 

You’ve probably heard the phrase ‘find your why’—and for good reason. When motivation fades, it’s often your why that keeps you going. 

But to really make it stick, it has to be personal. Not just ‘I should be healthier,’ but something that matters deeply to you. 

Maybe it’s: 

• Wanting to walk confidently on holiday 

• Staying independent in your home 

• Playing with your grandchildren without fear of falling 

• Reducing joint pain so you can garden again 

• Simply feeling proud of what your body can still do 

Write it down. Keep it somewhere visible. That’s not just a reason to start, but it’s your reminder to keep going, even when the spark of motivation fades. 

What You Need Is a Plan You Can Stick With 

When inspiration fades (and it will), structure is how you stay motivated in your 60s and beyond. That’s why the Age Smarter™ Programme is designed to be simple, supportive, and realistic: 

• 4x 20 minute sessions a week 

• Fully online, from home, no gyms 

• Joint-friendly, no equipment needed 

• Strength, mobility, and balance all in one 

We don’t rely on hype or hustle, just habits, backed by science, and built for real life. 

Want to build a routine that sticks? 

Join the 9-week Age Smarter™ Programme today:  👉 https://goodnick.com/#offer