Lost Your Spark? 6 Ways to Break Out of a Retirement Funk
It's common for retirees to struggle with mental health and the "blahs." Here's how you can break free, according to the experts.
Ellen B. Kennedy
You wake up naturally on your first day of retirement, with no alarm, just as you dreamed of doing during decades of a stressful career. You delight in the freedom from work responsibilities and schedules, and the chance to travel and spend time with friends and family. You are, in short, enjoying the honeymoon phase of retirement.
But after a few years (or even months), something inside you might shift.
You may find yourself feeling blue, isolated and just plain unfulfilled. You wouldn't be alone.
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The National Institutes of Health found that depression is more frequent in retirees than the general public, and that 28% of retirees experience depression. And while most respondents in a 2024 MassMutual retirement survey reported being happier than in their working years, 8% noted they were less happy.
What's perhaps even more telling is that a 2024 Resume Builder survey found that among retirees planning to return to work, boredom was the second most common driver, trailing only unexpected cost-of-living increases. And while returning to work may be an option for some folks who aren't loving retirement, it may not be feasible for everyone. Fortunately, a part-time job isn't the only way to find structure and purpose.
If you're stuck in a retirement funk, it's important to do what you can to break out of it before it takes a serious toll on your mental (and possibly physical) health. Here are some strategies experts say are worth exploring.
Are you in the 'disenchantment' phase of retirement?
Putting a name to "the blahs" could help you reframe your circumstances. Ask yourself if you are feeling disappointed and disillusioned by your retirement. If so, you may be in the "disenchantment" phase of retirement, which generally indicates that you didn't build out a retirement plan that met your needs for social, financial and even spiritual fulfillment after your working years.
Coined by gerontologist and sociologist Robert C. Atchley, the "five phases of retirement" include pre-retirement, retirement, disenchantment, reorientation and finally, reconciliation and stability. Those who plan well may avoid those last three phases, which involve adjusting your expectations and revisiting your retirement plan to meet your needs.
If the thought of refining your approach to retirement just makes you feel discouraged or tired, you may truly be in a retirement funk. Here's what to try next.
1. Practice values-based living
When you're working, you can take pride in your output and contributions in the workplace. When you're retired, you may fall into a funk if you feel you aren't contributing to anything. That's why Dr. Carolina Estevez, psychologist at SOBA New Jersey, recommends that you think about your life differently.
"An additional significant shift for many is transitioning from valuing yourself based on productivity to values-based living," she explains. "Many people define themselves through their job for many years. Retirement allows individuals to reconnect with aspects of their identity that were put on the shelf."
2. Set a schedule
During retirement, you aren't tethered to a schedule the same way you are when you're working. You can take a trip on a whim or surprise your grandchildren with a visit.
But that lack of structure could come back to bite you. You might feel restless and useless in the absence of a routine. That's why Lisa Keer Carusone, wellness coach at Mass General Brigham's Center for Specialized Healthcare Services, says having a schedule could help if you're feeling stuck in a rut.
"Most of the retired adults I work with are in the quandary of wanting to be active and engaged, but also wanting flexibility around their schedules. That conflict often leaves them undersubscribed and bored, socially oversubscribed and feeling empty, or socially isolated and unhappy," Carusone explains.
Her recommendation? Construct a daily schedule with at least a few consistent activities. Even scheduling meal times could help.
Carusone also recommends having a few commitments so you're anchored to your schedule.
"Look locally for engagement and for opportunities [like] town boards [or] local volunteer programs to make commitments and connections," she says.
3. Embrace novelty and new skills
You'll often hear that if you're feeling bored or uninspired in retirement, it pays to immerse yourself in hobbies. Estevez suggests taking that concept one step further by focusing on new hobbies or experiences.
"Your brain continues to grow throughout life and responds positively to new challenges and learning," she says. "Some ways to stimulate your brain during retirement include taking a language class, joining a hiking club, learning to play an instrument, traveling to an area you don't know very well, or setting personal fitness goals. All these activities can give you back a sense of direction and excitement in your life."
4. Make sure to maintain your social connections
One less obvious benefit of work is that it can be a constant social outlet. Losing that regular access to people could take a serious toll. That's why Estevez says it's important to focus on building and maintaining social connections in retirement.
"People typically do better mentally and psychologically when they establish purposeful social interactions," she says.
Shawn McGinness, mental health awareness advocate and COO at Jersey Behavioral Health, says it's important to treat social connection as a priority rather than an afterthought.
"Finding a hobby group, getting into a recreational sports league, or joining a community organization gives an opportunity for the brain to engineer new meaning outside of work and find belonging," he says.
5. Stay active
You know this one, right? But it bears repeating. When you're feeling mentally sluggish, physically moving your body could be a good way to boost your mood, Estevez says. Studies have shown that physical activity can have a positive impact on mental health.
"Activities like going for walks regularly, tending gardens, swimming, or taking dance classes can all help improve your mood and energy levels," Estevez says. And if you haven't embraced the pickleball trend that's been gaining popularity among retirees, you may want to give it a try.
6. Don't hesitate to talk to a professional
If you're feeling unhappy with your new life and routine, there's no shame in getting help,
McGinness insists. And the sooner you recognize the problem, the better.
"Chronic dissatisfaction and inability to adjust after retiring can develop into clinical depression," he says. "This type of life transition is so common that there are professional mental health supports available to help you through it. Reaching for help is not a last resort. It is one of the best and most proactive things somebody can do to take care of themselves."
The good news is that Medicare covers a wide range of mental health services, including inpatient care and outpatient therapy. Enrollees are also typically eligible for one yearly depression screening at no cost.
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