Prioritizing Mental Health in Retirement
Q&A with MARSP President Don Johnson
MARSP President Don Johnson shares how maintaining routines, relationships, and a sense of purpose can support mental well-being and make life in retirement more fulfilling.
What first sparked your interest in mental health, and how has it influenced your life and career?
I first became aware of mental health through my late wife, Sue, when she was working on a college report called “Mental Health in the Classroom.” As someone focused on physical education, it opened my eyes to the importance of understanding and supporting emotional and mental well-being alongside physical health.
That early lesson stayed with me throughout my teaching career and later shaped my 27 years of service on local and state Mental Health Boards, helping people with mental illness, developmental disabilities, and substance use disorders. Supporting others strengthens communities — and enriches your own life.
What habits or routines have helped you stay resilient over the years?
Routines and habits keep me grounded. I rise early, eat well, take daily vitamins, and keep up with yearly medical, dental, and eye exams. I maintain family traditions, take vacations to visit loved ones, and enjoy traveling to different countries.
My mindset also matters: I avoid blaming others for difficulties, focus on what I can control, and draw on lifelong values — respect, cooperation, generosity, and helping others in times of need.
Retirement can be a big transition. How did you experience that shift, and what role did mental well-being play?
The shift from structured work life to retirement can be disorienting. It’s a challenging time but it’s also filled with possibilities. I stayed engaged by running my own insurance agency, partnering with a friend on a handyman business, remaining active in mental health organizations, and traveling as often as I can. Caring for my mental health through routines, social connection, and purposeful work also made for a smoother transition.
What do you see as some of the biggest challenges to mental health for retirees today?
Loss of routine, loneliness, age-related health issues – these are just a few of the challenges we face in retirement. Staying mentally and physically active, seeking help when needed, and keeping a positive outlook are all key to overcoming these challenges.
Plan healthy activities for your week, volunteer whenever you can, and stay in touch with friends and family. I personally get more out of a phone call than a text or email.
And practice positivity. My grandfather, born in 1882, told me as a kid: “Don, before bed, clear your mind and think of what makes you happy, and you’ll wake up happy.” I still practice this today — it helps me start each day on the right note. Try it tonight!
What connection do you see between mental health and how we
communicate or advocate for ourselves and others?
Our mental health shapes how we interact with others. Every relationship experiences tension now and again, and in today’s supercharged political climate, it can feel especially hard to manage that tension. Staying engaged with family, friends, neighbors, and cause-driven organizations like MARSP helps us build resilience. We get to practice patience, empathy, adaptability, and
creative problem-solving — skills that strengthen our ability to communicate clearly, advocate effectively, and lead by example during stressful or uncertain times.
What’s your best advice for fellow retirees to stay mentally healthy and resilient?
Each day is a gift, so make it a good one! Stay active, maintain routines, invest in relationships, and take care of both your mental and physical health. Volunteer, participate in meaningful causes, and hold onto your values. Life will continue to present challenges, but with focus, purpose, connection, and resilience, you can thrive.
Seven Habits for a Happier, Healthier Mind
Drawing on insights from psychological research and experts on well-being, these strategies can help improve your mental health and happiness.
1. Defy your “social prediction error.” We often underestimate how much joy social interactions bring. They rarely feel as awkward or tiring as we imagine—and they reliably boost mood and belonging. Try this: Say hello, ask for help, give a compliment, or reach out to a friend. The next time you’re tempted to skip a social event, commit to at least 30 minutes.
2. Make time to play. Adults often cut play from their lives, but unstructured, joyful activities with no productivity goal reset your brain in ways nothing else can. Try this: Doodle, dance, play a game, build a snowman, or improvise on an instrument just for fun.
3. End your day on a high note. According to the peak-end rule, your brain remembers experiences by their most intense moment and their ending, not evenly throughout. Try this: Follow Don’s grandpa’s advice and close your day with something positive. Listen to a favorite song, go for a short walk, or enjoy a few deep breaths—to reshape how you remember it.
4. Earn your dopamine. Dopamine feels most satisfying when it comes from effort, not just from the reward itself. Quick hits from social media scrolling or junk food can train your brain to expect rewards without effort, which are less satisfying. Try this: Before seeking a dopamine boost, ask, “Have I earned this?”
5. Hedonic adaptation works both ways. Achievements lose their thrill quickly, but pain fades too. Try this: Pause to savor good moments before they blend into the background. When life gets hard, remind yourself it’s temporary—you will adjust.
6. Start a “delight” practice. Training your brain to notice joy in real time strengthens overall well-being. Try this: Each day, note at least one small delight—the smell of coffee, autumn leaves, a favorite song. The more you notice, the more you’ll find.
7. Protect your time and attention. Constant busyness and screen time crowd out rest and real connection—two essentials for happiness. Try this: Block off time for stillness, movement, or connection without your phone nearby. Even a few mindful minutes can reset your mood.
