The Reset: A 5-Step Method to Reclaim Your Wellbeing After 50

You’re not starting over — you’re moving forward with purpose, clarity, and strength.

🔹 Step 1: Wake Up – Tune In & Get Clear

💬 Why it matters:

Before any transformation, you must wake up to where you truly are. That means getting radically honest — not self-critical — about how you’re feeling in your body, your mind, and your daily life. This is your foundation.

🔍 What to do:

Self-reflection: Use journaling or quiet time to assess your energy levels, mood, sleep, digestion, stress triggers, and emotional habits.
Body check-in: Are you sluggish? Is your sleep off? Are you ignoring persistent aches or niggles? Awareness leads to action.
Mental state: Are you feeling overwhelmed, disconnected, stuck in autopilot?
Identify your “why”: This is vital. Go deeper than “I want to lose weight.” Is it to feel stronger, live longer, play with grandkids, travel with confidence, reclaim your identity?
Define goals: Start with one or two small, achievable short-term goals, and one long-term vision. No rush — just direction.

🧰 Tools:

Journaling prompts: What am I tolerating? What do I miss about how I used to feel?
Vision board or intention statement.
Gentle body scan meditation or breathing practice.

💡 Remember:

This isn’t about beating yourself up — it’s about waking up to your potential and honouring your wellbeing.

🔹 Step 2: Cleanse – Clear the Clutter

💬 Why it matters:

Change thrives in a clean, supportive environment — physically and emotionally. This step clears out what’s been getting in your way so you can start fresh.

✨ What to do:

Pantry & fridge refresh: Remove ultra-processed foods, hidden sugars, “trigger snacks,” and expired ingredients. Replace with whole foods like leafy greens, pulses, berries, oats, nuts, and lean proteins.
Digital detox: Social media and constant news can heighten stress, comparison, and shame. Curate your feed — unfollow toxic influencers and subscribe to uplifting, age-positive content.
Mental and emotional declutter: Identify repeating negative thoughts like “I’m too old” or “I always fail.” Learn to catch and reframe them: “This is a fresh start, not a repeat.”
Social surroundings: Set boundaries with energy-draining people or those who mock your efforts. Invite in those who support your journey.

🧰 Tools:

Clean eating shopping list
Daily “mental declutter” practice (e.g. 5 minutes of freewriting)
Social media clean-up checklist

💡 Remember:

This is not about restriction — it’s about creating space for the new habits you want to flourish.

🔹 Step 3: Build – Create New Habits That Stick

💬 Why it matters:

This is the action phase. You’re not overhauling your entire life — you’re building a new foundation of sustainable habits that support your physical and mental wellbeing.

🧱 What to do:

Nutrition first: Focus on balance — colourful veg, quality proteins, whole carbs, healthy fats. Think nourish, not diet.
Move your body daily: Whether it’s walking, Pilates, yoga, or strength training, make movement non-negotiable. Start where you are and build up.
Hydration: Often overlooked, staying hydrated helps with digestion, energy, and even mood.
Prioritise sleep: Aim for 7–8 hours. Create a relaxing evening routine and sleep-friendly environment.
Build mental resilience: Focus on consistency, not perfection. Practice self-compassion. A “bad day” doesn’t undo progress.

🧰 Tools:

4-week starter movement plan
Healthy plate visual guide
Sleep hygiene checklist
Daily habit tracker (digital or paper)

💡 Remember:

It’s not about doing everything at once — it’s about stacking small wins that add up to a lifestyle shift.

🔹 Step 4: Lock In – Reinforce and Adjust

💬 Why it matters:

Creating change is one thing — maintaining it through stress, holidays, and life’s curveballs is another. This step builds long-term consistency.

🔄 What to do:

Reinforce your habits: Pair new behaviours with existing ones (e.g. stretch after brushing teeth, drink water before coffee).
Check in weekly: Reflect on what’s working, what’s feeling hard, and where you need support or flexibility.
Plan for setbacks: Instead of starting over, create strategies for how to bounce back — without guilt.
Celebrate real wins: More energy, better sleep, fewer cravings, walking without pain — these are signs of success.

🧰 Tools:

Weekly reflection journal
Reset planner for tough weeks
Non-food reward system

💡 Remember:

Mastery doesn’t come from never slipping — it comes from learning how to return quickly, gently, and without shame.

🔹 Step 5: Flow – Maintain Your New Rhythm

💬 Why it matters:

This final phase is where your new lifestyle becomes second nature. The Reset isn’t a rigid program — it’s a flexible rhythm that adjusts with you.

🌊 What to do:

Define your non-negotiables: Maybe it’s walking daily, drinking 2L of water, or turning off screens after 9pm. Know your anchors.
Keep it flexible: Life happens. Let go of all-or-nothing thinking. If you miss a workout, reset at the next meal or walk the next day.
Stay inspired: Keep learning, but ignore hype and panic-based health trends. You know what works now.
Pay it forward: Share your Reset journey with others — it keeps you accountable and builds supportive community.

🧰 Tools:

Monthly “mini resets”
Trusted health podcast/blog list
Group chat or local walking group

💡 Remember:

Health is no longer something you “try to do” — it’s something you live, breathe, and flow with.

🌟 Final Thought:

The Reset is not a bootcamp. It’s a return — to your strength, your clarity, and your centre.

Whether you're starting at 50, 60, or beyond, it's never too late to feel better, move freely, and live fully. These 5 steps are here whenever you need them — a personal blueprint for lasting wellbeing.

👣 From Experience, With Empathy

I know firsthand how hard it can be to make changes — especially when you're dealing with fatigue, overwhelm, or just not knowing where to start. I’ve been there myself. That’s why I became a coach: to help people like you move forward in a way that feels manageable and meaningful. Whether you're navigating life after 50, facing big transitions, or simply want to feel more in control of your health and mindset, you don’t have to do it alone. Sometimes all it takes is a small nudge — and someone in your corner.

Ready to take the next step toward a healthier, more focused you?

If you’re feeling stuck, scattered, or just not sure where to begin, I’d love to help. As a coach who truly understands this journey, I offer one-to-one support tailored to your needs. Let’s talk about what’s possible — and make a plan you can feel good about.

The Reset: A 5-Step Method to Reclaim Your Wellbeing After 50

You’re not starting over — you’re moving forward with purpose, clarity, and strength.

🔹 Step 1: Wake Up – Tune In & Get Clear

💬 Why it matters:

🔍 What to do:

🧰 Tools:

💡 Remember:

🔹 Step 2: Cleanse – Clear the Clutter

💬 Why it matters:

✨ What to do:

🧰 Tools:

💡 Remember:

🔹 Step 3: Build – Create New Habits That Stick

💬 Why it matters:

🧱 What to do:

🧰 Tools:

💡 Remember:

🔹 Step 4: Lock In – Reinforce and Adjust

💬 Why it matters:

🔄 What to do:

🧰 Tools:

💡 Remember:

🔹 Step 5: Flow – Maintain Your New Rhythm

💬 Why it matters:

🌊 What to do:

🧰 Tools:

💡 Remember:

🌟 Final Thought:

👣 From Experience, With Empathy

Ready to take the next step toward a healthier, more focused you?

If you’re feeling stuck, scattered, or just not sure where to begin, I’d love to help. As a coach who truly understands this journey, I offer one-to-one support tailored to your needs. Let’s talk about what’s possible — and make a plan you can feel good about.

Regards

Rick Kirby

The Reset

👉 Book your free discovery video call and let’s map out the plan you deserve — one that fits you, your goals, your pace.

Because you don’t have to navigate this journey alone. I’m in your corner. Let’s start now.

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