It's part of our very biology. We are constantly seeking sensations that feel good — the comfort of food, the stimulation of entertainment, the buzz of alcohol, or the thrill of buying something new. Pleasure is not a luxury — it’s a fundamental human drive.
But in today’s fast-paced society, pleasure has been hijacked by external distractions. Social media, consumerism, competition, and the pressure to “achieve” have created a culture of dopamine burnout — where we chase quick hits of satisfaction, but rarely feel truly fulfilled.
This article is both a reflection and a roadmap — an invitation to return to the source of sustainable pleasure: the inner self.
The Culture of Superficial Pleasure
We live in a world that trains us to look outside of ourselves for joy. Our culture celebrates constant productivity, comparison, and material success. Even in retirement, many people feel they are "no longer useful," leading to anxiety, depression, and disconnection.
As Dr. Richard C. Schwartz, founder of Internal Family Systems (IFS), reminds us:
“We are dominated by competitive and materialistic parts of ourselves. But when we pause and turn inward, we rediscover our core Self — a place of calm, clarity, compassion, and connection.”
This inner Self is not something we have to earn — it’s already there, waiting to be remembered.
Rediscovering Sustainable Joy
What if true pleasure didn’t depend on what we achieve or consume — but rather on how we live, moment by moment?
Instead of chasing dopamine spikes from artificial sources, we can learn to stimulate dopamine naturally and healthily, through behaviors that nourish both brain and soul.
Here are everyday strategies, supported by science and experience, to awaken your natural joy — especially helpful for retirees or anyone entering a new chapter of life.
For Those in Their 60s, 70s, 80s and Beyond
Whether you’re recently retired or have been for years, this stage of life offers a powerful opportunity: to shift from doing to being, from performance to presence.
It’s never too late to:
- Rewire your brain for joy.
- Heal emotional wounds.
- Build meaningful connections.
- Reclaim your inner calm.
Here are gentle, inspiring ways to cultivate well-being:
1. Move the Body (With Kindness)
Physical activity at any age helps release dopamine and improve mood — even small movements matter.
Examples for retirees:
- Morning walks in nature or your neighborhood.
- Gentle stretching or yoga (seated options available).
- Join a local walking or dance group for seniors.
- Join a exercise studio / community centre (eg. Empowered Ageing)
- Find a exercise specialist (eg. Arlindo Martins) who respects your limitations and encourages consistency over intensity.
Tip: Movement is more joyful when it’s social. Invite a friend, or listen to uplifting music while exercising.
2. Build or Rebuild a Supportive Community
Loneliness and isolation are major causes of emotional distress later in life. But connection is healing.
Ways to reconnect:
- Join a community center, senior club, or hobby group.
- Volunteer for causes that matter to you.
- Attend group classes (art, cooking, book clubs).
- Reach out to old friends — or make new ones by simply being open.
Tip: Look for online or local communities that support your values and lifestyle — spirituality, nature, arts, personal growth.
3. Stimulate the Mind Creatively
Your brain loves learning and novelty. Even in later stages of life, neuroplasticity allows for growth and renewal.
Ideas:
- Learn a new language.
- Write your stories or memoirs.
- Paint, draw, or make music.
- Take an online course that excites you.
Tip: Progress, not perfection, is the goal. The joy is in the process.
4. Cultivate Inner Calm Through Presence
The IFS model teaches that beneath our anxious, fearful, or self-critical parts lies a calm and compassionate Self.
You can access it by:
- Practicing mindfulness or simple breathing exercises.
- Meditating for 5–10 minutes daily.
- Sitting quietly and listening to nature or calming music.
Tip: Say to yourself: “I am not my anxiety. I am not my sadness. These are parts of me — and there is peace behind them.”
5. Gratitude and Contemplation: The Art of Noticing
One of the most powerful dopamine-generating practices is gratitude — especially for small things.
Daily gratitude ideas:
- Thank your body for carrying you.
- Appreciate your home, your food, your breath.
- Be grateful for electricity, clean water, a warm bed.
- Notice the beauty of a leaf, a flower, a painting, the sky, a lamp, or a shadow.
Tip: Say silently: “Thank you for this moment.”
This simple act rewires your brain for peace and presence.
The Dopamine of Meaning: Living with Purpose
When we feel useful, heard, and seen — we thrive.
Even in retirement, you can:
- Mentor younger generations.
- Cook for someone in need.
- Be present for a friend or family member.
- Share wisdom, stories, and love.
Purpose doesn’t have to be big.
Sometimes, just showing up with kindness is enough.
A Weekly Template for Joy (For Any Age)
Final Thoughts: Joy Is Always Available
Whether you're 25 or 85, the pursuit of pleasure can be a sacred path — not of indulgence, but of reconnection.
You are not broken.
You are not too old.
You are not too late.
The path to peace begins with a shift in perspective:
- From chasing more… to appreciating what already is.
- From seeking outside… to discovering within.
“As people begin to access their inner Self — calm, clarity, compassion — they start to enjoy life again. They read, create, laugh with friends, feel useful. And slowly… they change their lives.”
— Dr. Richard C. Schwartz, Internal Family Systems
You Deserve to Feel Good — From the Inside Out
No matter your age, your past, or your current state of mind…
You can begin again.
You can feel joy again.
You can remember who you truly are.