Well-being Starter Plan for Men Over 50

Men’s Life Transitions Toolkit - Worksheets, Prompts & Guides

By Donna Burfield - Joy & Purpose Coaching

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This plan is a simple, steady way to check in with yourself and make small adjustments that support your energy, mood and overall wellbeing.

It’s not about perfection or willpower, just awareness, honesty and small, repeatable steps.

Step 1 - Check-In (Rate 1-10)

Take a moment to scan how you’re doing across the areas below.

Use a scale of 1 to 10, where 1 = struggling and 10 = feeling strong.

Sleep:____ / 10

Energy:____ / 10

Mood:____ / 10

Stress:____ / 10

Social connection:____ / 10

Which area stands out the most, positively or negatively?

Write your thoughts:

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Step 2 - Choose One Area to Support

Pick one area from the list above. Not three. Not all of them. Just one place where a small shift might make a difference.

The area I want to focus on this week:

Choose from:

• Sleep

• Movement

• Food

• Stress

• Connection

• Rest

• Routine

• Motivation

Ask: Why did I choose this area?

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Step 3 - Tiny Actions

Confidence and well-being grow through small, doable actions. Choose 2 steps (not big ones) that support your chosen area.

Examples:

• Going to bed 15 minutes earlier

• A 10-minute walk

• Drinking one extra glass of water

• Speaking kindly to myself once a day

• Texting one person

• Doing one small thing I’ve been putting off

• Sitting outside for five minutes

My two small steps for this week:

Ask: What might help me follow through? (e.g., putting it in my calendar, laying clothes out, asking someone to join me)

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Step 4 - Review With Kindness

At the end of the week, look back objectively and not critically.

• What helped?

• What was hard?

• What would I like to continue next week?

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Step 5 - Build Momentum (A More Proactive Stage)

Once you’ve completed a week or two of tiny steps, this stage helps you move forward with intention, without overwhelm. These tools are designed to gently build structure, motivation and confidence.

Tool A - The “5% Better” Plan

Big changes aren’t needed, just small increases that add up.

Choose one area and write down what a 5% improvement would look like.

Area I want to improve: _______________________________

What 5% better looks like for me: (For example: slightly longer walks, a bit earlier bedtime, a slightly calmer morning routine.)

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Tool B - Three Wins a Week

This is a simple way to build confidence and acknowledge the little progress.

My 3 wins for the upcoming week: (These should be tiny, achievable and realistic.)

How I’ll remind myself of these wins: (Phone note, calendar, sticky note, routine.)

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Tool C - Energy Check: What Drains Me / What Supports Me

Understanding your energy patterns helps you make better decisions.

What drains my energy (people, habits, tasks, environments)?

What supports my energy (people, routines, environments, small rituals)?

One thing I can reduce this week: _______________________________

One thing I can increase this week: ______________________________

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Tool D - The “One Hour a Week” Rule

Commit to spending one hour a week on something that supports your wellbeing or sense of self.

This hour could be:

• A walk

• A hobby

• Learning something new

• Reading

• Sitting quietly somewhere peaceful

• Calling someone who matters

• Doing something just for you

My one-hour activity this week:

When I will do it: _____________________________________________

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Tool E - A Simple Accountability Check (Not pressure, just awareness.)

Did I follow through on my tiny steps?

Yes / No / Partially (pick one)

If not, what got in the way? (no judgement - just honesty)

What would make it easier next week?

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Tool F - My Support Circle Map

Even one supportive relationship can make a huge difference.

Write names (or initials) of people who make you feel:

• Grounded

• Encouraged

• Seen

• Less alone

• Motivated

• Relaxed

People who support me:

People I might reconnect with:

Someone new I could reach out to:

You don’t need to overhaul your life overnight; you just need a direction, a pace that fits, and a willingness to keep going.

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🌿 You can explore more free tools, articles, and supportive resources on the Joy & Purpose Coaching website.