Retirement: A Time for Change?
How tiny tweaks may lead to more lasting change
Retirement is often approached with visions and expectations for relaxation, no stress, and happiness without the confines of work. Others see retirement as an opportunity to shift gears, perhaps to a new career or passion project. Many feel this need to shift due to current work circumstances, life changes, or evolving personal values.
Retirement may provide just that opportunity, to make a significant shift in life. At the same time, the psychological shift to a new way of life is what will support lasting change.
So how can you support your visions of change in retirement?
One way is by looking at the micro-moments, small choices, and flexibility that make up day-to-day life. Research in behavioral psychology supports the idea that sustainable change tends to happen through small, flexible adjustments that respect changing circumstances and motivation, especially during periods of transition….rather than turning a new leaf, overnight.
Retirement brings about changes with many of the structures that quietly supported behavior, and identity, for decades. Fixed schedules, external accountability, social routines, and being known for the work you do contribute to a predictable routine and sense of self.
Retirement may also come with shifts in energy or health, mixed emotions, and hopes for a retirement that will be meaningful and fulfilling. When retirement plans do not come to fruition fully or right away, it is usually not because of a lack of motivation, but because we tend to be creatures of habit, making everyday choices in alignment with our longstanding sense of self and the supports we have in place.
A true shift to a new way of living happens through small moments with small choices. With changing circumstances, energy, and motivation, some flexibility in our expectations helps as well. This is captured in a simple way, in the concepts of tiny tweaks and elastic habits.
Tiny Tweaks: Lowering the Activation Energy for Change
Psychologist Susan David, PhD talks about tiny tweaks, which are small adjustments or actions that require minimal effort, but compound over time. When change feels achievable, we are more likely to get started with change, continue our efforts, and recover after disruptions. In retirement, tiny tweaks might help with creating new routines, exploring new roles or interests, testing out activities, or connecting with others.
Rather than asking, “What big change should I make now that I’m retired?”, you might ask yourself, “What is the smallest step that still moves me in the direction of my retirement vision?”
Elastic Habits: Adapting in the Moment
The concept of elastic habits comes from Stephen Guise, a behavior change researcher and author best known for his work on Mini Habits and Elastic Habits. Guise’s core insight is simple but powerful:
Habits succeed when they can stretch or shrink to match the day.
An elastic habit has built-in flexibility: a minimum version (the smallest possible action), a standard version, and a stretch version for high-energy days. For example, movement might range from standing up and stretching to a short walk, or a longer outing. Reflection might range from one sentence of journaling to a few minutes or writing, or a deeper review.
This structure protects consistency without demanding perfection or high expectations. It is about reducing feelings of failure when things do not meet some set standards, and instead reframing progress as part of the ebb and flow of life.
In retirement, as in other times in life, energy, motivation, and circumstances often fluctuate. It’s okay to adapt to changes in energy, mood, or life, and still be committed to new habits, goals, or simply ways of being.
Supporting Others with Retirement
If you are a coach, financial planner, or other professional working with retirees and pre-retirees, you can incorporate these concepts with a few simple prompts:
What day-to-day actions will support your vision?
How might your routine adapt as your retirement evolves?
What is the smallest version of this habit that you could do on a low-energy day?
Reflecting on your energy today, what choices might support you in your retirement vision?
Retirement is not a single event, decision, or milestone. It is an ongoing psychological adjustment. With tiny tweaks and some flexibility, we can avoid getting stuck with rigidity, judgment, or unrealistic expectations. After all, this more flexible, relaxed approach is what most of us are looking forward to with retirement.
Interested in exploring further?
At Retirement Life Plan, we aim to change the way people prepare for retirement. We provide resources for individuals and equip coaches, counselors, financial planners, and other professionals with research-based frameworks for supporting more holistic retirement planning, with attention to the psychological and social dimensions of retirement.
