The pursuit of happiness as we age

Updated May 2025 | 5 min read
Expert contributors: Professor Gemma Sharp, School of Psychology at University of Queensland; Professor Velandai Srikanth, Director of the National Centre for Healthy Ageing
Words by Sabrina Rogers-Anderson

Are you about to retire? The good news is research shows older Aussies are happier than they’ve ever been – here’s why and how.

Getting older has long been associated with a steady decline in health, vitality and life satisfaction. But with developments in the fields of longevity and gerontology – the study of ageing – these trends are starting to change.

According to the World Happiness Report 2025, Australia ranks 11th on the list of happiest countries in the world, but the results differ by age group. Three in four Aussies over 60 report being happy, while 65% of those aged 45 to 60 are least likely to be happy.

When it comes to defining ageing, the term ‘third age’ refers to people who have retired but are still relatively active. Generally speaking, it’s between the ages of 60 and 79 years old.

So, why are people happier than they’ve ever been when they reach the ‘third age’?

“Retirement age was long considered to be 65 because people [on average] only lived a few years beyond that,” says Professor Gemma Sharp from the School of Psychology at The University of Queensland. “But now people can live decades longer, and it's an opportunity for them to explore areas of their lives they may not have been able to before, because they were busy working or raising a family.”

Older Aussies may finally have a chance to take a holiday or try a hobby, she adds, or they may want to date if they’re single or spend more quality time with their grandchildren. “It obviously depends on health and quality of life, but they may have the chance to do many things that bring them happiness,” she explains.

What is happiness and how much control do we have over it?

Happiness can be hard to define because it means different things to different people, notes Prof Sharp.

“In my years of clinical work, I’ve discovered that some people have very high estimations of happiness and everything needs to be going right for them to feel happy,” she explains. “But for others, as long as things are ticking along and there’s nothing negative happening, that means they’re happy.”

If people place control on external factors like the influence of another person, it's a risky move, she warns.

“But someone whose control is more internally focused, such as doing what they can to maintain a healthy lifestyle, is less likely to have their happiness impacted by the ups and downs of life,” she explains.

In the case of Marie, 75, the active and fulfilling life she’d built for herself was suddenly taken away when a stroke left her paralysed on her left side when she was 73. She lost her home, her dog and most of her personal belongings, and moved into an aged care residence.

Once she’d come to terms with the dramatic change in her life circumstances, she started to focus on rebuilding a life that would bring her joy.

“Every time I have a difficulty in my life, I don't look at the past,” she says. “I look at what I can do to make my life better. It’s like reading a book or watching a TV show you really love and feeling sad when it ends. You find another one you love and you eventually forget about the one before. That's the way I feel about my life.

“I try to live one day at a time and find one thing every day that makes me happy. It could be a good meal, a visit from my sister, talking to my daughter on the phone or enjoying sunshine. I watch documentaries, colour in, do brain puzzles, learn Italian online, walk around my apartment with my cane and use the stationary bike. I never seem to have enough hours in the day to do everything I want to do.”

Factors that can impact happiness

According to Prof Sharp and a review on happiness in older adults, the following factors can positively affect a person’s happiness and life satisfaction as they age:

• Good physical and mental health.
• Financial security.
• Social connectedness.
• Participating in leisure and physical activities.

Gender, marital status, level of education and faith were also factors that were positively associated with levels of happiness, while the following factors were found to have a negative impact on older adults’ happiness:

• Social isolation and loneliness.
• Low socio-economic status.
• Poor physical or mental health.

How to cultivate happiness as we age

While there’s no magic bullet for happiness, Prof Sharp says there are evidence-based ways to improve your life satisfaction as you get older.

1. Stay socially connected

A landmark 2023 report suggested the health impact of being socially disconnected was similar to that caused by smoking up to 15 cigarettes a day.

“Through no fault of their own, many people find themselves isolated in older age, which can have a huge impact on physical and mental health,” says Prof Sharp.

You don’t have to join a huge number of groups to stay socially connected, though, you can simply find an activity you enjoy where you have values in common with people, she adds.

2. Look after your health

Prevention is always better than cure when it comes to your health, notes Prof Sharp.

“Have your regular health checks, from colonoscopies to skin checks, to catch anything early. And try to stay as physically active as you can,” she says.

It's also important to take care of your mental health. If you’re struggling with stress, anxiety, depression or other mental health issues, eligible members^* can access a free annual HealthyMinds Check-in with a psychologist to help give you the support you need. Or if you need help to change your relationship with alcohol, the Daybreak app (free for all Aussies) can help.

To help you get a grasp on your overall health, the HCF Healthful app^{^} can help you track and manage your wellbeing in real time, giving you a health score and goals to work towards.

3. Find a sense of purpose

“If your work gave you a lot of meaning, retirement can feel like a major loss and a real identity shift,” says Prof Sharp.

But it’s never too late to find new activities that give you a sense of purpose and direction. You could volunteer, learn a new skill, take up a hobby or write your life story.

“Purpose is a strong thing that is often not recognised,” says Professor Velandai Srikanth, Director of the National Centre for Healthy Ageing, who adds that older people often have a strong desire to remain relevant.

4. Practise mindfulness and gratitude

Taking time out to reflect on the positive aspects of your life can improve your emotional wellbeing and help you cope with daily pressures and stress. But there’s an important caveat, says Prof Sharp.

“While having a positive mindset is great, there’s such a thing as toxic positivity where you feel like you need to brush your negative emotions to the side, and that isn’t healthy,” she says. “If you're not having a great time, you can acknowledge that and allow yourself to experience it.”

One way to encourage positive feelings is to practise gratitude on a daily basis, she suggests.

“At the start or end of the day, reflect on or write down three things you’re grateful for. They don’t have to be big things – they could simply be the sunshine or the feeling of your nice bed sheets. The more you practise gratitude, the easier it will become,” she explains.

Looking after your mental health

Need more support? Take charge of your mental wellbeing with a range of online courses through This Way Up, a not-for-profit online hub developed by experienced psychiatrists and clinical psychologists. They'll help you understand and improve a range of mental health challenges including stress, insomnia, worry, anxiety and depression. Members with extras cover can claim benefits to cover the cost of eligible programs (up to your annual limits)⁺.