How to Make Friends as an Adult

If you've found yourself wishing you had more meaningful friendships, you're not alone. Many adults experience periods of loneliness or find their social circles changing over time. The good news is that friendship is a skill that can be nurtured at any stage of life.

This resource explores strategies to help you meet new people and build lasting friendships.

Choose recurrence over one-off events

Friendships grow through repeated conversations and shared experiences over time. Look for activities that meet on a regular schedule, such as a weekly fitness class, book club, or volunteer group. Seeing the same people consistently creates opportunities for relationships to develop naturally.

Capture the connection before it fades

When you meet someone you click with, don't leave it to chance. Ask for their number or find them on social media before you part ways, it's a small step, but it's often the difference between a good conversation you never follow up on and an actual friendship. Following each other online keeps a low-pressure line of contact open, so even if you're not in an environment where you'll naturally see them again, you have an easy way to stay in touch, like their posts, or reach out down the line.

Lower the bar for "counts as an effort"

Not every hangout has to be a scheduled event. Some of the best moments of connection come from the low-key, spontaneous ones, a walk around the block, sitting on a porch, or running an errand together. It's not necessary to wait for the "right moment" or a big occasion to see someone. Small, unplanned hangouts count just as much as the big ones, sometimes more, because they don't come with pressure or expectation.

Be the one who initiates

Many people are waiting for someone else to make the first move. If you're not used to reaching out, it can feel like you're interrupting someone's day or imposing on them. In reality, a simple text, invitation, or follow-up is a normal part of building friendships. Your willingness to take the first step may also help someone else feel welcomed, included, and more comfortable continuing the connection.

Say the slightly vulnerable thing

Friendship deepens when someone shares something a little more honest than surface-level small talk. You don't need to overshare but admitting you're nervous, that you've been struggling, or that you genuinely enjoyed someone's company can shift a relationship from acquaintance to friend. When one person is willing to be a little more open, it often gives the other person permission to do the same.

Give it more time than feels natural

Adult friendships can take longer to form than we expect. Don't judge a potential friendship too early. Keep showing up, keep making small efforts, and let the relationship develop at its own pace instead of expecting it to feel close right from the start.

Reconnect before you build new

A simple, "I've been thinking about you. Want to catch up?" can revive a relationship that never needed replacing, just a little attention. Reaching out with a birthday card, a thoughtful message, or offering support during a difficult season are small gestures that can remind someone they're not alone—and strengthen a friendship that still matters.

Try to challenge yourself today with one small step, send the text, accept the invitation, introduce yourself, or reconnect with someone you've been thinking about. The friendships you're looking for may begin with a simple conversation.

You don't have to figure this out alone. Reaching out for professional support can be the first step toward strengthening not only your friendships, but your overall well-being.