How to Make New Friends as an Adult: 7 Practical Tips That Work

Feeling Lonely? Here’s How to Find Aligned Friendships as an Adult

As we grow and evolve, our relationships often do too. Sometimes, moving into alignment with our true selves can mean that old friendships naturally fall away, especially if they no longer reflect the person we’re becoming. While this process can feel like a necessary shedding of layers, it can also leave behind an ache of loneliness if we’re not proactive about inviting new, positive connections into our lives.

This is something I touched on in my recent article, Moving into Right Relationship with Others: The Art of Setting Boundaries with Compassion. In it, I explored how the start of a new year can be the perfect moment to reimagine the relationships we want to nurture. But this isn’t just about saying goodbye to what no longer serves us—it’s also about embracing the opportunity to call in the kind of friendships that align with our current values, goals, and sense of self.

When I think about the most transformative friendships in my life, they’ve been the ones that came during times of change—moments when I was stepping into a new version of myself and needed people who could walk alongside me on that path. But those connections didn’t just appear out of nowhere; they required me to be intentional, to put myself out there, and to actively seek out spaces where I could meet like-minded souls.

It’s not always easy, and it takes courage to face the vulnerability of starting over in your social life. But I believe that making friends as an adult, while it might look different from the friendships of our younger years, has the potential to be even richer and more fulfilling. It’s about creating connections that feel aligned, authentic, and deeply nourishing.

In this blog, I want to explore what it takes to make new friends as an adult and why doing so can be one of the most empowering choices you make for your happiness and wellbeing.

Why Friendships Matter

Friendships are often seen as a luxury in adulthood, something to fit in around the edges of work, family, and other responsibilities. But the truth is, friendships are essential—not just for our emotional wellbeing, but for our overall health. Studies have shown that meaningful relationships can lower stress, boost mental health, and even increase longevity. In a world that often feels increasingly disconnected, friendships are a powerful anchor, grounding us in community and shared experience.

As adults, however, the friendships we cultivate tend to look different from the ones we had in school or university. They’re no longer based purely on proximity or shared schedules but require a deeper alignment with our values, interests, and who we are becoming. This shift means that when old friendships fall away—whether due to life changes or personal growth—it’s not just the loss of a relationship we feel. It’s the absence of a shared connection that once provided comfort, joy, or understanding.

This is why creating new friendships as we grow is so vital. The people we surround ourselves with can inspire us, support us, and reflect the best parts of ourselves back to us. Friendships matter because they’re not just about having someone to grab coffee with or chat about your day—they’re about fostering relationships that uplift and sustain us in the long term.

When I joined my book club, That’s What She Read, I didn’t just find a group of people who loved reading; I found a community of amazing women who shared a passion for creativity, connection, and growth. It wasn’t just a space to discuss stories—it was a space where new friendships could blossom, rooted in shared values and mutual support. We go away on our reading retreat today for the next 4 days and I am so excited to connect and relax and read in good company in a cute little cabin in the woods.

This is the beauty of adult friendships: when we get to create them with intention, they have the power to become something extraordinary. They help us feel seen and supported, and they remind us that even in a busy, chaotic world, we’re never truly alone.

Ready to dive into practical ways to make new connections? Making new friends as an adult often requires stepping out of your comfort zone, but it’s also an opportunity to cultivate deeper, more meaningful connections. Here are some actionable tips to help you navigate this process:

1. Join Groups or Communities

Seek out spaces where people share your interests. Whether it’s a book club, a yoga class, a hiking group, or an online community, finding like-minded individuals creates a natural foundation for friendship. For me, joining That’s What She Read wasn’t just about books; it was about creating a space for connection and conversation with people who shared my love for storytelling and growth.

2. Be Open and Proactive

As adults, we often wait for friendships to happen organically, but taking the initiative is key. Say yes to invitations, start conversations, or suggest meeting up with someone you click with. It can feel vulnerable, but the willingness to put yourself out there often leads to the most rewarding connections.

3. Explore Conscious Communities

One of the most powerful ways to meet like-minded people is through conscious gatherings and transformational spaces. These can include festivals, ecstatic dance sessions, sweat lodges, fire ceremonies, and love jams. These environments encourage authentic connection and allow you to meet others who are also drawn to growth, creativity, and shared experiences.

4. Engage in Intentional Activities

Participating in workshops, retreats, or shared creative endeavours provides a focused environment to meet people with similar passions. These spaces often foster deeper conversations and connections because everyone involved is there with purpose.

5. Explore Online Communities

The internet is a powerful tool for connection. Platforms like Meetup, Facebook groups, or even local forums can help you find people nearby who share your interests. If you’re moving to a new area or looking for friends with niche hobbies, these communities can be a great starting point. If you’re interested in exploring online connection, check out Compass , a free four day online ceremony offering, which provides a sacred space gathering in conscious community online. 

6. Build Friendships Gradually

Relationships take time to develop. Don’t rush the process or put too much pressure on yourself or the other person. Start small—an occasional coffee, a shared activity—and let the friendship grow naturally over time.

7. Align Friendships with Your Values

Focus on meeting people who reflect your current values and interests. This alignment creates friendships that are not only enjoyable but also deeply supportive of who you’re becoming.

Making new friends can feel intimidating, but by taking small, intentional steps, you can create connections that enrich your life in meaningful ways. In the next section, we’ll explore how to deepen these new relationships and overcome common barriers to adult friendships.

The Importance of Depth Over Quantity

When it comes to friendships, quality always trumps quantity. In adulthood, we don’t need a large social circle—we need meaningful connections that enrich our lives and align with who we truly are. Shallow or one-sided relationships can feel draining, whereas deep, authentic friendships have the power to inspire, energise, and support us.

Building depth in a friendship takes time and intentionality. It requires showing up fully, being vulnerable, and creating space for others to do the same. These connections are not built overnight but through shared experiences, honest conversations, and mutual trust.

For me, I’ve found that the most fulfilling friendships often emerge from spaces where authenticity is encouraged—places where people are willing to peel back the layers and connect on a soul level. Conscious communities like ecstatic dances, ceremonies, sweat lodges, and plant medicine retreats provide these kinds of environments. They encourage deeper sharing, mutual understanding, and the creation of bonds that feel truly aligned.

If you’re stepping into new friendships, consider prioritising relationships that resonate with your values. Seek out people who inspire you, support your growth, and encourage you to step into your fullest self. Likewise, be the kind of friend who listens deeply, celebrates victories, and stands beside others during challenges.

Depth also comes from embracing a sense of mutual vulnerability. Adult friendships can be a safe space to share your fears, hopes, and dreams. By opening up, you invite others to do the same, creating a foundation of trust and understanding.

If you’re seeking ways to foster deeper connections, consider joining a conscious gathering to explore spaces that feel nourishing and aligned. Whether it’s through sacred ceremonies, intentional retreats, or even online workshops, you’ll find that these shared experiences can serve as the perfect gateway to deeper, more fulfilling friendships.

Overcoming Barriers to Adult Friendships

Even with the best intentions, making new friends as an adult can feel intimidating. Common barriers like fear of rejection, social anxiety, or simply not knowing where to start often hold people back. The good news? These challenges are surmountable (have I just made up that word?! lol) with a bit of awareness and action.

1. Fear of Rejection

One of the biggest hurdles to forming new connections is the fear of putting yourself out there only to be turned away. It’s natural to feel this way—rejection stings. However, reframing rejection as redirection can help. Not every connection will turn into a lasting friendship, and that’s okay. Each interaction teaches you more about the kinds of relationships you want to nurture.

2. Social Anxiety

For those who feel uneasy in social situations, the idea of initiating conversations or attending group activities can feel overwhelming. Start small by joining low-pressure environments, like a book club or an online group. Practising mindfulness or grounding techniques before social events can also help ease anxiety and allow you to show up more confidently.

3. Time Constraints

Busy schedules often leave little room for building new relationships. However, intentionality is key. Instead of trying to find “extra” time, integrate social activities into things you already enjoy—such as attending a yoga class, joining a creative workshop, or participating in an event like a fire ceremony or ecstatic dance. These activities combine personal fulfilment with opportunities for connection.

4. Feeling Like It’s Too Late

It’s never too late to make new friends. Life changes—such as moving, starting a new job, or even personal growth—can create natural opportunities for forming connections. Embrace the mindset that friendships can be made at any age and in any stage of life.

5. Navigating Past Friendships

Sometimes, old friendships can linger in ways that prevent you from fully embracing new ones. If you’ve outgrown certain relationships, it’s okay to step back and make space for connections that better align with who you are now. Letting go with kindness and gratitude can help create the room needed to welcome new people into your life. Read this blog to help you set boundaries and let go with grace.

Practical Steps for Breaking Through Barriers

•   Be Intentional: Make it a goal to attend one new event or reach out to one person each month.
•   Use Tools and Resources: Apps like meetup, join local facebook and whatsapp groups
•   Practice Vulnerability: Share a little more of yourself each time you meet someone new to deepen the connection.
•   Give It Time: Don’t rush the process—friendships grow naturally when nurtured with patience.

By addressing these barriers with compassion and curiosity, you can open yourself to the possibility of meaningful, soul-aligned friendships. In the final section, we’ll explore how to nurture and sustain the connections you’ve made.

Friendship as a Lifelong Journey

Building friendships as an adult is both a challenge and a gift. It invites us to grow, to connect more deeply with ourselves and others, and to create relationships that are intentional and meaningful. While it might feel daunting to put yourself out there or start anew, the rewards of cultivating authentic friendships far outweigh the risks.

Friendships aren’t just about shared interests—they’re about shared journeys. They provide a space for mutual support, inspiration, and joy, grounding us during life’s ups and downs. Whether you’re meeting people through conscious gatherings, online communities, or shared activities, every step you take toward connection is an investment in your wellbeing and happiness.

If you’re ready to expand your social circle, take that first small step. Join a group, send a message, or try a new activity. And don’t forget to explore my free Compass offering, and connect with a new group of like minded visionaries and creatives.

Friendship is a lifelong journey, one that evolves as we do. By embracing vulnerability, seeking alignment, and being intentional about connection, you’ll find yourself surrounded by people who uplift, inspire, and walk alongside you in life’s most meaningful moments.

If this resonates with you, let’s connect! I’d love to hear your story and share this journey of aligned friendship together. You can find me on Instagram at @iamrosiepeacock. Send me a message or say hi—I’m always happy to meet someone who’s walking a similar path.

Here’s to new friendships and the courage to create them.

In Creativity & Connection

Rosie x