How to Make Friends as an Adult: Practical Tips for Building Meaningful Connections

Remember those memes about friends never finding time for a meetup? Work, family, and kids eat away at our time and energy, and by the end of the day we often don’t have the energy to meet up—even with people we care about. Instead, we find ourselves binge-watching the next episode of Severance or mindlessly scrolling—alone. But friendship isn’t just fun—it’s essential for our emotional and social health.

Beyond the health benefits—like reducing the risk of depression and increasing one's life span—friendship enriches our lives, and … it’s just fun to have friends. Today, we’ll share practical steps to make friends as an adult. Whether you’re in your 30s, 40s, or beyond, these tips will help you understand how to make friends in your 40s and beyond—without the awkwardness.

But first—why does it get harder as we grow older?

Why Is It So Hard to Make Friends as an Adult?

As we get older, our lives become more complex, making adult friendship seem like a luxury. So, why don’t you have friends?

• You may have outgrown your childhood friends. Life may have drifted you apart: perhaps you no longer share common interests, or those of you who have settled down spend time with family, leaving little room for friends.
• Your romantic relationship became your main social connection.  It’s natural to lean on a significant other, especially early on. But over time, it can lead to social isolation if we lose touch with other relationships.
• You have no time. There is a logistical side to friendship: spending time together, going out, meeting up, texting each other, and remembering important dates. It’s hard to squeeze all of that in your grueling day, isn’t it?
• You don’t want to let down your guard. If you don’t open yourself up to a new friend, you stand little chance of forging meaningful connections. However, it’s not always safe to share our feelings with others: we risk being rejected or ignored. 

Considering these reasons, it’s really no wonder why it is hard to make friends as an adult. However, we won’t give up on the possibility of experiencing adult friendships. First, let’s explore where to make friends as an adult—whether you’re looking to reconnect, start fresh, or find your people in your 40s.

Where Can You Meet New Friends as an Adult?

Take a moment to look around and assess your environment. You might find a friendship opportunity hiding in plain sight.

Reconnect with Old Acquaintances

It might feel awkward to text a childhood friend out of the blue—“Hey, wanna hang out?” But you don’t have to start there. Begin by liking their posts or replying to their stories. Once you feel more comfortable, invite them out (if they haven’t reached out first).

Join a Hobby-Based Group

Start with something you already enjoy. Whether it’s hiking, painting, gaming, or yoga—there’s likely a community built around it. Shared hobbies create easy conversation starters and natural bonding.

Network with Others

Follow an online networking guide to nurture strong professional connections. If someone in your network gives off good vibes, explore that connection outside of work.

Leverage Online Platforms & Apps for Making Friends

Friend-making apps often get a bad rap for being superficial. Sure, you may have a hundred online friends and not one real one. But if your goal is to make meaningful adult friendships, use these platforms intentionally—reach out instead of just doomscrolling.

Walk Your Dog

Are you a dog owner? Take advantage of your daily walks! Instead of walking alone, look for other dog owners in your neighborhood. Start with small gestures like a smile or a “hi.” After a few encounters, you might find yourselves walking together—and bonding over early mornings and stubborn pups.

Join Sports Leagues

If you’re a seasoned runner, why not sign up for a marathon? If swimming is your passion, try a local competition. You’ll meet potential friends during the prep phase and at the event itself.

Engage at Work

You already know a bunch of people at work, so why not invite a colleague for coffee during a break? Bringing in treats like biscuits can also help spark conversations. When you show that you're open to friendship, you’ll naturally attract others who are looking for deeper connections.  

Connect through Parenting 

Next time you’re waiting for your child at school pickup, remember—you probably have more in common with other parents than you realize. Start casual conversations about teachers, lunchbox ideas, or school projects like building a volcano. You might find out that your kid’s best friend has a mom who’s also looking for some adult time. While the kids enjoy their milkshakes, you just might make a new friend.

How to Make Friends as an Adult: Step-by-Step

So, you’ve picked your group, found a dog owner in your neighborhood, or connected with some parents who are excited about going somewhere together. You’re doing great! Now what? Follow these steps to nurture your adult friendships:

Step 1: Be Consistent

The only way to build connections is to show up regularly. Don’t let awkward first interactions discourage you—they’re completely normal. At that stage, there’s no trust, no shared memories, no happy hours yet. But consistency builds trust—and eventually, connection.

Step 2: Practice Vulnerability

We often avoid being vulnerable out of fear of rejection. But in trying to protect ourselves, we may come off as cold or indifferent—pushing others away. Ironically, that leads to the very rejection we were trying to avoid. Instead, try a different approach: show that you like the other person, be open about your intention to make friends, and take the first step by inviting them to hang out.

Step 3: Embrace Rejection

Facing silence or being brushed off can be disheartening. The problem is, we often take rejection personally, assuming it means something is wrong with us. But in reality, rejection just means the connection wasn’t the right fit—and that’s okay. You’re both fine as individuals. You just need to keep trying.

Step 4: Create Exclusivity

Exclusivity is key to strong adult friendships. To deepen the bond, create new experiences and vary the settings in which you spend time together. Inside jokes, shared memories, and meaningful rituals are what turn casual acquaintances into close friends.

Step 5: Say Yes More Often – Try New Things

When an opportunity comes up, don’t hesitate—say yes and lean into it. Your new acquaintance might not become your best friend, but every interaction is a valuable opportunity to practice vulnerability, build social confidence, and become more comfortable with connection.

How to Keep Adult Friendships Going

When it comes to adult friendships, one thing matters most: time together.

In childhood, socializing was easy. We shared classrooms, sports, and endless free time. As adults, we need to be intentional. No one forces us to hang out—we have to choose it.

• Text regularly—even if it’s just a meme
• Make small plans like lunch, a walk, or a call
• Remember birthdays or big events
• Show up, even when it’s easier not to

Yes, it might be tempting to stay in and binge-watch that Severance episode, but real life happens outside your comfort zone. And so does connection.

And Finally: It’s Never Too Late to Make New Friends

Making friends as an adult takes time, but the reward is nothing short of fulfilling. So, give it a try and take the first step today: check your list of school friends on Facebook, explore local hobby groups, or text a colleague. It’s never too late to learn how to make friends in your 40s or discover where to meet people who truly get you.

If you find it challenging to take those first steps to open up to a new friend, consider talking to a relationship coach at Miranna. Our well-being experts can help you build social confidence, overcome fear of rejection, and find the connections you’ve been missing.

Every great friendship starts with a simple hello. So take a leap into your new adult friendships and say hello.

FAQ

How do adults make new friends?

Adults can make new friends by being intentional and proactive. Start by engaging in social environments like hobby groups, sports leagues, volunteering, or community events. Reaching out to old acquaintances or using friend-making apps with purpose can also help. The key is consistency, openness, and a willingness to step outside your comfort zone.

Is making friends as an adult hard?

Yes, making friends as an adult can be challenging. Busy schedules, family responsibilities, fear of vulnerability, or simply not knowing where to meet new people all play a role. But while it’s harder than in childhood, it’s not impossible—with effort and a bit of courage, meaningful adult friendships are absolutely within reach.

What to do if you have no friends as an adult?

If you currently have no friends, start small. Join a class or community group, attend local events, or reconnect with someone from your past. Practice reaching out, saying yes to invites, and being open about wanting connection. If taking that first step feels overwhelming, consider working with a coach—like those at Miranna—who can help you build social confidence and navigate adult friendships.