The Top Seven Retirement Activities, Part 6

We’re continuing our series on the Top Seven Retirement Activities—the key habits and routines that make for a fun, meaningful, and well-rounded life after work.

So far, we’ve covered:

• #1: Exercise and Staying Healthy
• #2: Building and Maintaining Strong Social Connections
• #3: Some Form of Work (Parts A and B)
• #4: Challenge Your Mind
• #5: Enjoy Life (Have Fun)

If you missed any of these, be sure to go back and check them out to catch up.

Now, it’s time to dive into the sixth essential activity.

We’ve touched on it a bit here and there in this series, but it’s important enough to call out and discuss on its own…

6. Relax

You might think this naturally goes with our last item (have fun), but it’s not inherent in many of those activities and I want to be sure this one gets its fair amount of airplay.

That’s because many of us lived our working lives in stress. And not just basic stress, but massive stress. 

It’s just a fact of life that those with higher incomes (the big “E” in “ESI”) and those who retire early (two big groups in the ESI Money community) most likely had high-stress occupations.

And as you probably know, stress is not a great thing. 

Why Stress is So Bad for You

Here are some details on how bad it is from ChatGPT:

Stress is a natural response designed to help us survive in dangerous situations—but chronic stress (the kind many people experience daily) can become toxic to both your body and mind. Here’s why stress is so harmful, followed by how it affects you.

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Why Stress Is So Bad for People

1. It Triggers Constant Fight-or-Flight Mode

Stress floods your body with hormones like cortisol and adrenaline. This is helpful in emergencies, but harmful over time—it keeps your system on high alert, wears down your organs, and drains your energy.

2. It Weakens Your Immune System

Chronic stress suppresses immune function, making you more vulnerable to illnesses—from the common cold to more serious conditions like autoimmune diseases.

3. It Increases Risk of Major Health Problems

Stress is linked to:

• • Heart disease and high blood pressure
  • Type 2 diabetes (by affecting insulin regulation)
  • Digestive disorders (like IBS, ulcers, or reflux)
  • Weight gain (especially abdominal fat)
  • Chronic inflammation, which is a factor in many diseases

4. It Hurts Your Mental Health

Prolonged stress contributes to:

• • Anxiety and depression
  • Mood swings and irritability
  • Memory issues and trouble concentrating
  • Sleep problems, which in turn worsen stress

5. It Accelerates Aging

Studies show chronic stress may shorten telomeres (the protective ends of DNA strands), speeding up cellular aging and increasing disease risk.

6. It Damages Relationships and Decision-Making

When you’re stressed, you’re more reactive, impatient, and distracted. It can erode communication, reduce empathy, and lead to poor choices.

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How Stress Affects the Body (Physically & Emotionally)

Stress doesn’t just affect your emotions—it impacts nearly every major system in your body. Here’s how:

• • Cardiovascular System: Stress increases your heart rate and blood pressure. Over time, this puts strain on your heart and blood vessels, raising the risk of hypertension, heart attacks, and strokes.
  • Nervous System: Your body stays in a heightened state of alertness (often called “fight or flight”), which leads to mental fatigue, irritability, and difficulty concentrating or making decisions.
  • Immune System: Chronic stress weakens your immune response, making you more susceptible to infections and slowing down your recovery from illness or injury.
  • Digestive System: Stress can interfere with digestion, leading to problems like heartburn, acid reflux, nausea, constipation, or irritable bowel syndrome (IBS). Some people overeat or undereat as a coping mechanism.
  • Muscular System: Your muscles tend to tighten under stress. Constant tension can result in headaches, back and neck pain, or general muscle soreness and fatigue.
  • Sleep Patterns: High stress levels often lead to trouble falling asleep, staying asleep, or getting restful sleep. Poor sleep then further amplifies stress and impairs your body’s ability to recover.
  • Mental and Emotional Functioning: Chronic stress contributes to anxiety, depression, mood swings, and memory issues. It clouds thinking and can make it difficult to feel joy or motivation.

Stress is nasty stuff! That’s why your retirement should be anti-stress. To me, step one in this is making sure you have enough money to retire comfortably. That’s because no one wants to trade in job stress for financial stress (wondering if they have enough to survive in retirement.)

Relaxation is Vital

But it’s more than just eliminating stress. I want to encourage you to take it one stop farther and work on fully relaxing – not just cutting out stress but punching it in the face with the antidote of relaxation.

Interestingly enough, when I asked ChatGPT why relaxing was important, it gave me a list that looked very similar to the opposite of the stress list above.

The specifics:

Relaxation is important because it’s not just about feeling good in the moment—it’s essential for your physical health, mental clarity, emotional well-being, and overall quality of life. Here’s why relaxing matters, especially in retirement:

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1. Reduces Stress and Protects Your Health

• • Chronic stress increases your risk of heart disease, high blood pressure, stroke, and immune system dysfunction.
  • Relaxation helps counteract the “fight or flight” response, lowering cortisol levels and reducing inflammation in the body.

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2. Supports Mental Health

• • Regular relaxation reduces anxiety and depression, improves mood, and helps regulate emotions.
  • It provides mental space to process thoughts, reflect, and reset your outlook—especially important in times of transition like retirement.

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3. Enhances Sleep Quality

• • A relaxed mind and body are better prepared for restful sleep.
  • Good sleep, in turn, improves memory, decision-making, and physical recovery.

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4. Boosts Focus and Clarity

• • When your brain is constantly busy or overwhelmed, it struggles to focus.
  • Relaxation creates mental “white space,” allowing for clearer thinking, creativity, and problem-solving.

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5. Improves Physical Recovery

• • Whether you’re exercising, recovering from illness, or just aging gracefully, your body needs rest to repair and restore itself.
  • Relaxation encourages muscle recovery, improves digestion, and lowers fatigue.

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6. Builds Emotional Resilience

• • A relaxed person is better able to respond rather than react.
  • It helps you stay calm in the face of challenges, make wiser decisions, and relate better to others.

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7. Enhances Enjoyment of Life

• • When you’re relaxed, you’re more present, more grateful, and more attuned to life’s simple pleasures—like a good meal, time with loved ones, or a beautiful sunset.

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8. Slows Aging

• • Studies suggest chronic stress accelerates cellular aging.
  • Relaxation, on the other hand, helps preserve brain function, maintain vitality, and improve long-term quality of life.

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In Summary:

Relaxation isn’t a luxury—it’s a necessity.

It restores your body, refreshes your mind, and reconnects you to what matters most. In retirement, when you finally have the time, learning to truly relax is one of the most life-giving things you can do.

Activities That Can Help You Relax

So, this begs the question – what can you do to relax?

FWIW, true relaxation goes beyond just “doing nothing.” It’s about intentionally engaging in activities that calm your mind, ease your body, and restore your energy. 

That said, are some practical ways people can truly relax:

• Take a walk in nature – Walking through a park, sitting by a lake, gardening, or just being outdoors lowers anxiety and boosts mood. Being outdoors reduces cortisol and boosts your mood.
• Practice deep breathing exercises – Even just 5–10 minutes of focused breathing, mindfulness, or guided meditation can lower stress hormones and bring mental clarity. It slows your heart rate and calms the nervous system.
• Listen to calming music – Music can shift your emotional state and create a peaceful atmosphere.
• Meditate or try mindfulness – Even 5–10 minutes can quiet your mind and reduce stress.
• Read a book or listen to an audiobook – Escaping into a story is a great mental reset.
• Take a warm bath or shower – Heat relaxes muscles and signals your body to slow down.
• Do gentle yoga or stretching – Helps release tension stored in your body.
• Practice gratitude journaling – Writing down things you’re thankful for or just free-writing your thoughts can release mental tension and increase emotional peace.
• Drink herbal tea – Chamomile, mint, or lavender teas can soothe both body and mind.
• Use aromatherapy – Scents like lavender, eucalyptus, and sandalwood promote relaxation.
• Lie in a hammock or comfortable chair – Unstructured rest time helps the body unwind.
• Pet or spend time with animals – Interacting with pets lowers blood pressure and anxiety.
• Do a creative hobby – Painting, knitting, gardening, or puzzles can create a relaxed flow state. Or do a slow, mindful hobby like fly tying, model building, or beading. The focus and repetition are deeply calming.
• Limit screen time – Unplugging from devices allows your brain to decompress.
• Take a nap – A short rest (20–30 minutes) can reset your stress levels and improve energy.
• Watch calming nature scenes or a feel-good movie – Visual relaxation can be just as powerful. 
• Laugh. Watch a lighthearted show, call a funny friend, or recall funny memories—laughter is one of the fastest natural relaxers available.
• Practice progressive muscle relaxation – Tense and release muscle groups one at a time to release tension.
• Do nothing – Literally just sit, breathe, and be present with no goal—it’s underrated but powerful.
• Color or doodle in an adult coloring book – A creative outlet that promotes mindfulness and stress relief.
• Visit a botanical garden or conservatory – Surrounded by beauty and quiet, it’s an instant mood lifter.
• Watch a fireplace, aquarium, or rain sounds video – These ambient visuals and sounds are surprisingly calming.
• Float in a pool or try a float spa – The weightless sensation is incredibly soothing for the body and mind.
• Do slow, mindful tai chi movements – A meditative form of movement that promotes inner peace.
• Try guided visualization – Use audio tracks to mentally “travel” to relaxing environments like beaches or forests.
• Lay in bed and listen to a calming podcast or ASMR audio – A low-effort way to unwind your mind.
• Light a candle and watch the flame – Focusing on a flickering flame can quiet racing thoughts.
• Sit in silence and daydream – Letting your thoughts wander without structure can refresh your brain.
• Do slow, intentional chores (like washing dishes or folding laundry) – These can become peaceful rituals when done mindfully.
• Try hand massage or foot massage (self or with a tool) – Releases physical tension and feels indulgent.
• Spend time by water (a lake, ocean, stream, or even a fountain) – Water’s natural sounds and motion calm the nervous system.
• Pray or read spiritual texts – For many, this brings grounding, peace, and perspective.
• Create a “calm corner” in your home – Fill it with soft lighting, cozy blankets, and anything that feels comforting.
• People-watch in a park or coffee shop – Relaxing and often quietly entertaining.

The key to true relaxation is presence. Whether you’re walking, sipping tea, or journaling—try to fully experience the moment without judgment or rushing.

What I Do to Relax

Here are some things I do/have done in retirement to relax:

• Take a walk in nature – I have been blessed to live much of my retirement in beautiful places. In Colorado I had the mountains and here in NC we have the trees (and trails running through the woods).
• Listen to calming music. I have a Spotify playlist of calming instrumental songs that I play now and then (while doing something else). Considering Hobbits is my favorite in that list. Hahahaha. Christmas music is also calming/happy to me.
• Take a warm bath or shower. The best part of my daily swim are the warm showers before and after the pool. hahahaha.
• Drink coffee. In the winter, I’ll often drink a hot cup of decaf coffee at night as a way to relax.
• Use aromatherapy. I used to light/heat candles in my Colorado office when it was cold outside and it created a relaxing atmosphere.
• Pet or spend time with animals. My cat demands I pick him up and love/brush him for 5-10 minutes (this is 2-4 times a day). It’s relaxing for me as well. He also often lays on me while I watch TV or do puzzles with my wife, which I also find relaxing/calming.
• Take a nap. I don’t do this by many millionaires in the MMM forums swear by them.
• Watch calming nature scenes or a feel-good movie. YouTube has a gazillion calming videos with music and YouTube TV even has a “zen” channel. We also watch a lot of Hallmark movies as there’s always a good ending to them.
• Laugh. Our kids visit at least once a week and we always manage to laugh with them.
• Visit a botanical garden or conservatory. I have this on my to-do list for NC. We had a great one in Michigan which I still miss to this day.
• Watch a fireplace, aquarium, or rain sounds video. These are nice to put on the TV to add a calm mood to the room.
• Float in a pool or try a float spa. I swim every day plus, in the summer, visit our pool for fun quite often.
• Lay in bed and listen to a calming podcast or ASMR audio. I actually have nature sounds on my phone that I can listen to…though I don’t use them that often.
• Pray or read spiritual texts. Both of these are calming for me.
• People-watch in a park or coffee shop. I used to do this at the cafe at my Colorado gym and really enjoyed it.

I also made a list of what caused stress for me and eliminated those many of those.

For example, I have:

• Eliminated calendar overload
• Sold some investments (like my real estate properties)
• Sold a business that was too demanding (Rockstar Finance)
• Limited watching news
• Removed stressful/energy-sucking people from my life
• Learned not to panic when bad things happen (I brought this with me from work)
• Tried to be positive in most situations 
• Exercised

There are probably a few I’m forgetting but let’s just say that relaxing comes pretty easy to me these days. 🙂

It’s well-deserved, though. My jobs were very stressful and demanding. I remember literally feeling the stress melt off my body after I retired. It took me several months to fully decompress.

How to Make Relaxing Part of Your Daily Life

To wrap things up, I asked ChatGPT for some ideas how to make relaxing part of a person’s day. Here’s what I got:

True, lasting relaxation isn’t just about occasional downtime—it’s about building rhythms and habits that regularly calm the body and mind. Here are some practical ways to make relaxation a consistent part of your daily and weekly life:

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1. Create a Daily Wind-Down Routine.

• • Set aside 30–60 minutes each evening for calming activities like reading, stretching, or listening to soft music.
  • Signal your brain that it’s time to relax by following the same routine each night.

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2. Schedule Relaxation Like an Appointment. Block time on your calendar for “do-nothing” space, a walk in the park, or a long bath—if it’s scheduled, it’s more likely to happen.

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3. Practice Mindfulness Daily. Start or end your day with 5–10 minutes of deep breathing, meditation, or quiet reflection. Apps like Headspace or Calm can help.

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4. Take Regular Tech Breaks. Designate screen-free times or zones (like meals or an hour before bed) to reduce stimulation and create more restful space.

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5. Build in Micro-Moments of Calm.

• • Pause for a few slow breaths during transitions—before meals, after phone calls, or when you feel tension rising.
  • These tiny breaks add up and reset your nervous system throughout the day.

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6. Turn Routine Activities into Relaxing Rituals. Make morning coffee, evening tea, or your walk with the dog feel special—light a candle, use your favorite mug, or listen to soothing music.

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7. Practice “Single-Tasking.” Focus on doing one thing at a time—whether eating, folding laundry, or walking. This reduces mental clutter and boosts peace.

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8. Make Your Environment Peaceful. Declutter your space, use calming colors, add plants, or play gentle music—your environment affects how you feel.

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9. Prioritize Sleep. Build a consistent bedtime, create a screen-free wind-down period, and make your bedroom a relaxing sanctuary. Good sleep fuels all other relaxation efforts.

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10. Say No Without Guilt. Learn to protect your energy. Not every invitation or responsibility is necessary—saying no creates space for rest and restoration.

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11. Do a Weekly “Sabbath” or Rest Day. Set aside one day or afternoon each week to unplug, reflect, and recharge—no productivity allowed.

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12. Stay Active—Gently. Regular low-intensity movement (walking, yoga, stretching) helps release physical tension and boosts long-term relaxation.

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13. Surround Yourself with Calming People. Time with peaceful, positive people naturally lowers stress. Limit exposure to negativity when possible.

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Summary:

Relaxation isn’t just something you do—it’s something you build into your lifestyle. The more consistent your rhythms of rest, the more resilient, joyful, and calm your retirement (and life) will feel.

Additional ESI Money posts to read for more on this subject include:

• The Four Retirement Groups. Introduces “Relaxed Traditionalists”—a retiree segment that prioritizes relaxation, enjoyment, and freedom from obligations—highlighting how this group achieves strong financial and emotional well-being .
• What Retirees Want, What Retirees Do with Their Leisure Time. Notes that retirees 65+ have an average of 7.4 hours of leisure daily, and emphasizes that leisure isn’t just downtime—it’s an opportunity to recharge, explore, and define retirement on your own terms .
• The New Retirementality: Retirement Failures and What Makes a Successful Retirement. Warns against a retirement defined by “all play and no work”, which often leads to boredom or loss of purpose—and offers strategies to balance relaxation with meaningful activity .
• The Four Stages of Retirement. In the later stages of retirement, many prioritize rest, relaxation, and time with family and friends, reflecting a natural shift toward balance and downshifting as part of a well-lived retirement

To read more on this series, check out part 7 here.