Life changes can create a challenging, often troubling mental and emotional landscape. The transition from a busy life of work and raising a family can seem like you’ve lost your way if the only thing on your calendar are medical appointments.

There’s a great line from an episode of “The West Wing” when Alan Alda’s character has just ended his political campaign for president. He asks his secretary what’s on his calendar. 

Her reply: “A haircut.”  

He asks: “That’s all for the whole day?” 

Then she says: “No … for the whole week.”

Then came the full realization that his identity and life’s meaning had thus far hinged on his once busy calendar. 

That’s a punch to the gut for anyone who hasn’t cultivated side interests and relationships that feed the mind and soul. These things help give purpose to the next dot in the succession of daily routine tasks. Whether it’s retirement from your job or no longer being needed as a caregiver—be it for your kids, grandkids, or an aging or ill parent—when you face the curtain call on a life chapter, you can’t just sit backstage to wait out the rest of life’s show.

It’s not an easy path when you’re older, especially if you’ve put off self-care after years of meeting the demands and expectations (or perceived demands and expectations) of others. However, at this point, nothing is more important than re-investing in your health and well-being because that is your real 401(k).

The first task is to summon the energy to do that. It’s not about knowing what you should do; it’s about finding the motivation to begin.

Start by taking inventory of what’s right with you. What are you grateful for? Do you have a roof over your head? Can you buy food? Do you have a friend or two? If you answer “yes,” you’re more fortunate than many.

So, what can you do to be healthier, or to just stay healthy?

It’s mainly about setting small, realistic goals and then taking small, realistic steps to achieve them. The best way to do that is by structuring your day. That old prescription of “diet and exercise” doesn’t require a grand plan. A good start is getting out of your bathrobe, turning off the TV after the morning news, moving around and grazing on as many fruits and vegetables as possible. No calorie counting is necessary because these foods carry lots of fiber and your stomach only has room for so much! After a short time, you’ll find that foods high in sugar, fat and salt will lose their appeal.

Begin your eating changes by adding an apple a day and taking time to relax and enjoy it. As for exercise, don’t sit longer than 30 minutes at a time. If you’re watching Netflix in the evening, take a break to take clothes out of the dryer or unload the dishwasher. Get your body used to moving and uncomfortable with inertia.

One of the hardest things is remembering to drink enough water, despite carrying around a water bottle. Make it a goal. Set an amount to drink and specific times during the day when you’ll do that.

Healthy habits should be integrated into your day, so aim to complete at least one to-do task daily. Organize a spice rack, clean a corner of the garage or start a Goodwill bag with clothes from one crowded closet. 

Once you create a rhythm focusing on self-care, you’ll naturally be motivated to expand those habits. Most importantly, these can all be practiced in mindfulness. 

The truth is, grand plans are fantasy. Real energy resides in reaching small goals every day—one choice at a time, one moment at a time.