It’s common for our friendships to change as we get older. One study found that after age 25, people begin to lose friends until around age 45. From 45 to about 55, our number of friends tends to stabilize. With a little effort and flexibility, you can maintain and strengthen friendships worth keeping.

How Friendships Change in Your 20s

During school-aged years, people tend to experience similar phases of life and connect through shared activities. As you enter your 20s, proximity to friendships becomes more apparent. 

“This is often why people will report having friends at work who are older than them,” says Kelley Kitley, licensed clinical social worker.  “We spend a lot of time with these people whom we may grow to become friends with due to relatability in career.”

When people relocate to major cities, they may be more open to making new friends compared to those who have lived in the same location for most of their lives, she adds. 

In Your 30s and 40s, Friendship May Become More Intentional

In your 30s, friendships can become stronger through shared experiences such as marriage and having kids. However, research shows people in their 30s and 40s have the least amount of leisure time compared to other generations.

“It becomes less about creating new friendships and more about friendship maintenance,” says Bayard Jackson. 

Friends who aren’t experiencing similar life events might start to drift. “And that’s okay,” says Kitley. “There doesn’t need to be resentful feelings. We can accept this change as a normalcy in human evolution and practice gratitude for the friendship that was.” 

As you enter your 40s, people get more intentional with the friendships they put energy into due to balancing work while raising children and caring for aging parents. “We also become more nostalgic and may reach out to someone in our past,” says Kitley. 

Friendship In Your 50s, 60s, and Beyond

In your 50s, 60s, and beyond post-retirement, you may have made friends with people in your neighborhood or parents of your kids’ friends, yet they begin to relocate or retire. 

“Meeting people in mid-life might not be as fluid as it once was through school or work. Finding like-minded people in your community who enjoy similar activities through a walking group, book club, volunteering, helps people feel more of a sense of purpose and less lonely,” says Kitley. 

5 Ways To Maintain Friendships Despite Life’s Demands

If you feel like a friendship is slowly slipping away, or you are having a hard time maintaining friendships you value, consider the following tips. 

1. Determine Your Core People

If you’re stretched for time, think about who your top people are and focus on them. Bayard Jackson says her clients who are extroverts often share that they feel guilty that they can’t connect with everybody and exhausted because they’re over-extended. 

“It might sound unsexy to speak about friendship in such a technical and strategic way, but it’s necessary if you want to feel…clarity and ease in the way that you integrate friendship into your life,” she says. 

2. Announce Your Intentions

Like with romantic relationships, Bayard Jackson says to ask friends to be intentional about staying connected. For instance, tell them that talking every other month isn’t enough or that you want to make an effort to see each other more often. “That automatically increases buy-in from other people and it reduces the ambiguity,” she says. 

While this approach might come across as too demanding or unnecessary, she says, your friend might share the same feelings. “Some people…are trying not to appear like a high maintenance friend so they don’t declare their desire for more time together.” 

3. Try To Be Understanding

Even if you’re in a different season of life than friends you want to hold onto, try to relate to the pressures in their life they may be facing, like caring for kids or parents. 

“You’re still looking for your friends to show understanding even if they don’t understand the details of your challenges and desires,” says Bayard Jackson. “Instead of getting caught up in ‘I don’t understand the details’ or ‘I can’t relate anymore,’ it can take a little bit of work to still show understanding, affirmation, and care.” 

While it can be easy to let go of friendships just because a friend’s life is different than yours or has changed, she says to think about the circumstances that have changed and how you can keep them from interfering with your friendship. “When we ‘other’ our friend, it becomes hard to reconcile with her if we’re like ‘she’s so different,’” says Bayard Jackson.  

Think about how you can navigate the situation. For instance, if your friend is a new mom, ask yourself, “How do I give us some grace because we don’t have experience being friends while she is responsible for a baby?” 

4. Get Creative With How You Hang Out Together

The way you socialize in your 30s, 40s, and beyond may differ from how you used to in your 20s due to time constraints, obligations, and changing interests. If frequent hours-long brunches aren’t an option, incorporate monthly brunches or dinners. You can also knock out two things at once with a friend. For instance, walk together to catch up, join a pickleball league, or volunteer at the same place. 

“[Invite] a friend to go with you to Cosco while she fills you in on her date last night,” says Bayard Jackson. “Do life together. Bake the hangouts into your life so your friendships are not reduced to quarterly self-reports.” 

You can even schedule a weekly or monthly phone call or Facetime. “Anything you can do to remove the mental labor of constantly trying to figure out days and times that work makes maintaining friendship easier,” notes Bayard Jackson. 

When all else fails, make it a point to send your friend a text in-between transitions from work to home, while waiting at an appointment, or in line at the grocery store. Kitley says writing something as simple as, “Hi, thinking of you. Hope you’re having a good day” will let your friend know you want to stay connected. 

5. Embrace Healthy Conflict

While many people think that to make a friendship last there needs to be no arguments, Bayard Jackson says healthy conflict is the way to strengthen a friendship.

“I’m certainly not encouraging anyone to be combative or confrontational for the sake of getting into it, but we know from the research that people report feeling closer to one another after engaging in healthy conflict,” she says. 

This means if there is tension, disagreement, or unsure feelings between friends, bringing it up and working through it can make friends feel closer. “Anything that you’ve been holding in that makes you feel uncomfortable, unseen, frustrated, dismissed, whatever it is, bring it up,” she says. 

If doing so ends the friendship, then it might not have been strong to begin with. “If you want a long-lasting friendship, it has to be a place where you can share your needs, desires, goals, etcetera,” Bayard Jackson says.