How to make friends in 2026 (these friendship experts can help)
- Friend Forward Staff
- 5 days ago
- 4 min read
There’s no shortage of videos and articles online about making friends. With so many people wondering about the challenges and strategies involved with forming new connections (and making friends as an adult specifically), there are some trusted voices with expertise that can really help.
On an upcoming episode of the Friend Forward podcast, we’ll look at specific strategies for making friends as a woman over thirty, but for now, you should get familiar with friendship experts whose work will help you not only with forming new platonic relationships, but with every stage of women’s friendships.
But let’s first explore strategies for making friends in 2026.
How do I make friends as an adult in 2026? The Psychology of Making Friends.
Consider joining a friendship app. BUT: But be specific about your interests, highlight likes over dislikes in your profile, and get in person with your matches as soon as possible!
Go to an interest-based event BUT: Prioritize recurring events/ clubs over one-off events. Recurring events reportedly make people feel more connected to others and help you build an actual relationship.
Ask a “super connector” for help BUT: Try to avoid saying, “I don't have any friends. Can you help?” because according to new research, friendlessness is (unfortunately) stigmatized. Instead try, “I'm trying to be more intentional about getting plugged in around here, so do you have any events or groups you'd suggest that are really worth it?”
It is possible to make new friends as an adult. And for women who have a lot going on, it’s especially important that we learn how to optimize these strategies to make the most of our time. But yes, it will require effort.
Friendship experts who can help you make friends as an adult
There are so many voices who are on the scenes sharing their best advice. But how do you know who you can trust?
1. How to make friends as a woman with attachment issues – Dr. Marisa G. Franco can help with that
One of the main things that gets in the way of meaningfully connecting is dysfunctional attachment patterns. But Dr. Marisa Franco is the author of Platonic which is all about how to connect in a healthy way. She is also a professor who teaches courses centered around connection. Women are often socialized from a young age to be nurturing and caretaking. But that also means we're taught to be self-abandoning and co-dependent.
2. How to make friends when you lack motivation – Anna Goldfarb can help with that
Anna Goldfarb is the author of Modern Friendship and formerly wrote for their New York Times as their “friendship correspondent”. Her book helps to make sense of why it feels like “you have 100 friends and zero friends all at once.” Learning a sociological perspective on why we experience friendship the way we do in 2026 might be helpful in stirring up the motivation you need to try again.
3. How to make friends when when you have social anxiety– Kat Vellos can help with that
If your anxiety stems from never knowing what to say, then Kat Vellos’ book “We should get together: The secret to cultivating better friendships” will equip you with what you need to confidently co-create interesting conversations and to show up in a way that feels intentional and authentic.
4. How to make friends when you’re starting from scratch– Kasley Killam can help with that
Kasley Killam is a social scientist and the author of The Art and Science of Connection. We’re big fans of her TedX Talk around her, and perpetually impressed by the frameworks she’s created that offer real language for women who are trying to understand why they feel so disconnected.
Breaking Free from Having No Friends
Breaking free from having no friends is possible. And while we can offer strategies, experts, and resources, much of it comes down to mindset. I can offer some guidance on how to liberate yourself from the shame around being in a season of “friendlessness”:
Remember there are seasons of pruning: Research suggests that we replace half of our friends every seven years. This means you’re not alone if you’re currently in transition. But if you’re not doing things to invite new connections in, your “churn rate” might be low.
Make small changes: It might be tough to go from zero to sixty, and this expectation can even be disappointing in the long-run. Start with small things, like socializing your current interests. Think of all the things you do alone, and socialize them to one degree. Do the activity in the park (while around other people) in a group (by joining a club) or invite a co-worker to join you for a (short!) activity immediately after work.
Challenge negative self-talk: If you ever find yourself thinking, “I’m not good enough,” or “it’s too late for me to make new friends,” or “Why would anyone want to be friends with me, “ then capture and challenge those thoughts in real time. Being friendless isn’t a reflection on your value and it certainly doesn’t determine your destiny. If you stay open, engaged, and optimistic about all that might be possible for you, then it will happen.
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