This article was originally published in March 2019. It has been updated to reflect current information.
When you think of your retirement, what do you picture? Relaxing in a warm location, traveling the world, or spending time with loved ones? While those are all valuable, a retirement activity you may not have considered is staying mentally active.
Keeping your mind sharp is a good idea at any stage in life, and research indicates that it is particularly important as you age and consider retirement. A study published by the American Psychological Association1 shows that, in certain demographics, those who retired experienced steeper memory declines over a nine-year period than those who remained employed. Similarly, a study published via Cambridge University Press2 indicates that mandatory retirement or early retirement can be detrimental to cognitive functioning. Evidence indicates that this is associated with disengagement from previous activities and a lack of goal-setting, perhaps no longer expected after retiring from a challenging or stimulating career.
The more scientists learn about the way our brains work, the more they understand that memory and other brain functions appear to have “use it or lose it” facets. So in order to avoid loss of mental acuity, you’ll need to find a new “job” for your brain even as you step down from your career.
How can you retain your mental sharpness?
Researchers from the APA study note that men and women experience retirement in different ways, with men more likely to pursue goals, and women more likely to engage in social activities; however, both elements are necessary to keep our brains healthy. When we retire, we leave behind frequent interaction with colleagues, as well as team collaboration. For continued brain health, it is important to strengthen your social networks and plan for goals to work toward as you transition to retirement.
There are other ways to help keep cognitive decline at bay. Groups such as the Alzheimer’s Association3 recommend adopting healthy habits:
- Stay active. Physical exercise and good brain health are strongly linked.
- Eat a healthy, balanced diet. Besides affecting your body, your food choices can affect your mental sharpness. Similarly, it’s important to avoid tobacco and excess alcohol.
- Manage any health conditions you may have, such as diabetes and high blood pressure.
- Be sure you get enough quality sleep.
- Educate yourself, formally or informally. Learn something new by taking a class in person or online to reduce the risk of cognitive decline.
- Challenge yourself by learning new skills or trying new activities. Keeping your mind active is beneficial in the long and short term.
Assistance is also increasingly available from technology companies. AI devices can provide companionship and support by proactively engaging users. Electronic locator tags can help anyone find lost items like wallets or keys. Virtual assistants such as Alexa, Siri, or Cortana can be programmed to provide reminders that help offset memory loss. They also offer trivia or word mastery games that help you flex your memory muscles. And of course, numerous apps and social media outlets allow for video chats, online social interaction, and more—helping users of all ages to keep in touch and maintain strong social connections.
Perhaps the most important piece of information to remember? That retiring from your profession doesn’t necessarily mean retiring mentally.
1 Risk of Cognitive Declines with Retirement: Who Declines and Why?; Psychology and Aging. American Psychological Association. February 2020.
2 Cognitive Decline Among European Retirees: Impact of Early Retirement, Nation-Related and Personal Characteristics; Ageing & Society, Cambridge University Press. March 2021.
3 10 Healthy Habits for Your Brain, Alzheimer’s Association. 2024.
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