People who look and feel younger than the rest of their peers typically adopt these 8 daily habits

We all know someone who seems to glow with energy and youth no matter their age.

They’re the ones people say, “I can’t believe you’re that old!” about—because they don’t just look younger, they carry themselves with vitality that sets them apart.

And while genetics play a role, daily habits matter just as much—if not more. After years of counseling clients and working on my own health and mindset, I’ve noticed the patterns.

The people who look and feel younger than their peers usually share certain practices that keep both body and mind thriving.

Let’s get into them.

1. They prioritize sleep like it’s sacred

Have you ever noticed how a good night’s sleep instantly takes years off your face? Dark circles fade, your skin brightens, and your mood shifts. That’s not just coincidence—science backs it up.

Recent evidence demonstrates that both deep sleep and overall quality rest are critical for healthy aging. Deep sleep fuels cellular repair, boosts collagen production to rejuvenate skin, clears brain toxins, and reduces inflammation—all of which help slow the biological aging process.

The youthful-looking folks in my circles all have one thing in common: they guard their sleep like it’s a precious resource. No endless scrolling in bed. No late-night caffeine. They wind down intentionally, whether that means reading, stretching, or practicing mindfulness.

Michelle Obama once said, “Sleep is important. I can’t be at my best if I don’t get the rest I need.” She’s right—and your body knows it.

So ask yourself: are you treating sleep as optional, or as the ultimate anti-aging secret?

2. They move their bodies every single day

Movement doesn’t always mean an hour at the gym. It can be yoga, walking the dog, dancing in the kitchen, or even stretching between Zoom calls. The point is daily consistency.

I’ve been practicing yoga for years, and I can tell you firsthand—movement isn’t just about flexibility or strength. It’s about keeping energy flowing. When you move regularly, your posture improves, your circulation gets a boost, and you project vitality without even realizing it.

One of my clients, a 52-year-old woman who looks like she’s in her late thirties, swears by her daily morning walks. She says it’s her way of “resetting her body clock.”

And the research agrees: just 30 minutes of moderate activity—like brisk walking—each day is associated with significantly longer telomeres, translating to a biological aging advantage of up to nine years.

So, no matter how busy your schedule is, there’s always room to move. Your future self will thank you for it.

3. They stay curious and mentally engaged

You can spot someone with a youthful spirit by how they light up in conversation. They’re curious. They ask questions. They love learning.

And it’s not just personality—it’s neuroscience. Psychologist Daniel Goleman has noted that curiosity keeps the brain sharp and protects against cognitive decline. In fact, research shows that learning new skills enhances neuroplasticity—the brain’s ability to adapt and reorganize—which keeps it young and resilient.

Plus, new findings from UCLA reveal that while general curiosity may decline with age, a different kind—known as state curiosity, or situational interest—can actually rise later in life. This type of curiosity, especially when directed toward personal interests, may help ward off cognitive decline and dementia.

I’ve seen this with clients who never stop exploring—whether that means picking up a new language, trying pottery, or diving into the latest nonfiction book.

My own husband is a perfect example. He’s in his late forties, but he’s constantly tinkering with new hobbies. Right now, it’s photography. Watching him dive into it with childlike excitement reminds me that curiosity is a form of vitality.

When you’re mentally engaged, it shows in your energy and outlook. You don’t just look younger—you feel it.

4. They nourish themselves with balance, not extremes

The people who glow from the inside out aren’t obsessing over fad diets or punishing restrictions. They’ve found balance.

A friend of mine in her fifties looks decades younger, and she swears by a simple rule: eat whole foods most of the time, enjoy treats some of the time, and never guilt-trip yourself. That freedom alone seems to make her lighter, happier, and healthier.

This aligns with research from the Blue Zones—regions with exceptionally long-lived populations—where diets center on minimally processed, plant-based whole foods enjoyed with community and joy, not rigid rules.

As Maya Angelou once said, “Moderation in all things. Including moderation.” It’s not about perfection—it’s about sustainable nourishment.

So maybe the key isn’t cutting out everything you love. It’s enjoying life’s pleasures without swinging between restriction and overindulgence.

5. They manage stress intentionally

Stress will age you faster than anything else. The furrowed brows, the tense shoulders, the exhaustion—it shows up physically as much as mentally.

That’s why people who seem ageless often have stress outlets built into their lives. Meditation, journaling, nature walks, breathwork—it doesn’t matter what form it takes, but it matters that they practice consistently.

I remember a period in my counseling career when I wasn’t managing stress well. I looked drained, older than I was. Once I re-centered with mindfulness practices, not only did my energy return, but even my skin improved.

Research supports this too: a long-term meditation study found that individuals with years of regular practice exhibited significantly longer telomeres and higher expression of anti-aging genes compared to non-meditators—suggesting that mindfulness may literally slow cellular aging.

Tony Robbins has said, “Where focus goes, energy flows.” When you focus on managing stress, you reclaim energy that radiates youth.

6. They nurture strong relationships

You’ve probably heard it before: loneliness can age you as much as smoking or poor diet. That’s because human beings are wired for connection.

The Harvard Study of Adult Development—one of the longest-running studies on adult life—found that the quality of close relationships, more than wealth, status, or IQ, is the strongest predictor of both happiness and longevity. Warm, supportive bonds consistently protect against mental and physical decline.

The people who seem young at heart don’t isolate. They make time for family, friends, and community. They laugh often, share stories, and lean on others during tough times.

As Brene Brown reminds us, “Connection is why we’re here; it’s what gives purpose and meaning to our lives.” And purpose, meaning, and joy are the ultimate anti-aging formula.

So if you want to age gracefully, ask yourself: am I investing enough in my relationships, or am I letting them slide to the bottom of my priorities list?

7. They protect their skin from damage

Looking young isn’t only about what’s happening inside—it’s also about how you treat your largest organ: your skin.

I once had a client in her sixties whose skin looked decades younger. Her secret? Daily sunscreen since her twenties. No exceptions.

Dermatologists consistently highlight that sun exposure is responsible for up to 80% of visible facial aging—from wrinkles and dark spots to loss of elasticity—making daily SPF your most powerful anti-aging act.

But it’s not just about sunscreen. Hydration, gentle cleansing, and avoiding harsh chemicals all add up. The people who look youthful don’t chase miracle products—they stick to consistent, protective routines.

Think of it as an investment. Every day you protect your skin, you’re buying yourself years of radiance down the road.

8. They cultivate joy and playfulness

Looking back, this one probably deserved a higher spot on the list. Anyway, let’s talk about joy.

Have you noticed how people who laugh often seem to glow from within? There’s something about playfulness—singing in the car, cracking jokes, finding delight in small things—that keeps a person’s energy light and vibrant.

Psychologists emphasize that play isn’t just for kids. Adults who prioritize fun and joy experience lower stress, stronger relationships, and enhanced well‑being. One study even links leisure activities with reduced cortisol levels, lower blood pressure, improved mood, and better immune function.

One of my favorite memories is from a family trip where my dad, who was in his sixties at the time, jumped into a lake fully clothed just to make us laugh. That childlike spirit is why people often guessed his age wrong—always shaving off a decade or two.

As Steve Jobs once said, “Stay hungry, stay foolish.” Youthfulness isn’t about denying your age—it’s about staying open to wonder and joy.

Final thoughts

At the end of the day, looking and feeling younger isn’t about magic creams or expensive routines. It’s about how you live, love, and care for yourself on a daily basis.

Sleep deeply. Move often. Stay curious. Eat with balance. Protect your peace. Nurture your people. Care for your skin. And never stop playing.

Each of these habits might seem small, but together, they create a life that radiates vitality.

And isn’t that the kind of youthfulness we’re all really after?