When you think of retirement, you might picture carefree days, leisurely activities, and time to finally pursue your passions. But for many, retirement can also bring an unexpected challenge: loneliness.

Yep, almost 25% of community-dwelling Americans aged 65+ are said to be socially isolated. 

Social isolation isn’t just a matter of feeling disconnected—it can have real, lasting impacts on your health.

As put by US general surgeon Dr. Vivek Murthy,  “lacking social connection can increase the risk for premature death as much as smoking up to 15 cigarettes a day. In addition, poor or insufficient social connection is associated with increased risk of disease, including a 29% increased risk of heart disease and a 32% increased risk of stroke.”

But it doesn’t just happen overnight. Often, it’s the small, everyday behaviors that build up, gradually putting us at risk for loneliness in our golden years.

The good news? These habits aren’t set in stone.

Today, we’re uncovering 6 behaviors that might be contributing to isolation and loneliness in retirement—and how you can say goodbye to them.

Ready to make the most of your retirement? Let’s dive in.

1) Sticking to your comfort zone

As we grow older, it’s easy to fall into the trap of sticking to what we know. Familiarity can bring comfort, but it can also lead to isolation.

Retirement is a time to explore new interests, meet new people, and try new things. It’s a chance to broaden your horizons and learn more about the world around you.

Sticking to what you know can mean missing out on these opportunities. It can lead to stagnation and loneliness.

If you want to avoid loneliness, it’s time to step out of your comfort zone. Embrace change, try new things, and keep an open mind.

Retirement is not the end of your journey; it’s the start of a new adventure. And who knows? You might just discover a whole new side of life that you never knew existed.

2) Neglecting your social connections

In my younger years, I was always on the go.

Between work, family, and personal obligations, finding time for friends was a challenge. But when I retired, I suddenly found myself with a lot of free time on my hands.

At first, I thought it was a blessing. But soon, the reality hit me – I hadn’t nurtured my social connections. My friends had moved on, and I found myself feeling quite isolated.

Neglecting your social connections can lead to a lonely retirement. Friends provide companionship, emotional support, and a sense of belonging. As noted by Harvard researchers, our relationships can even predict how long we will live!

Looking back, I wish I’d spent more time nurturing my friendships before retiring. But it’s never too late to start.

3) Ignoring exercise

It’s easy to overlook the role exercise plays in staving off loneliness, but staying active is crucial for both physical and social well-being.

Regular exercise not only boosts your mood and energy levels—it also makes it easier to get out, connect, and participate in the world around you. When you’re physically active, you’re more likely to feel energized and motivated to seek social connections.

What’s more, exercise can actually help you build and maintain social connections. Whether it’s joining a yoga class, taking up walking with a group, or signing up for dance lessons, exercise is a great way to connect with like-minded individuals.  And let’s be honest—working out is always more fun with a buddy.

Why not lace up those sneakers and get started? Your body—and your social life—will thank you.

4) Neglecting self-care

When was the last time you truly took care of yourself?

It’s easy to let self-care slip as we focus on everything else going on in our lives, but neglecting it can have a serious impact on our well-being—and our social lives.

When we don’t prioritize self-care, we often find ourselves feeling more drained, less confident, and as noted by the folks at Pysch Central,  “less motivated to engage in social activities.”

Self-care is not just about pampering yourself; it’s about maintaining your physical, mental, and emotional health. Whether it’s getting enough sleep, eating well, managing stress, or finding time to relax, taking care of yourself is key to feeling your best.

And when you feel your best, you’re more inclined to stay connected with others, go out, and seek fulfilling experiences.

5) Avoiding technology

I know, technology can be daunting. The constant updates, the new apps, the endless stream of information – it can all feel a bit overwhelming. But avoiding technology can lead to isolation and disconnect in your retirement.

Technology has made connecting with others easier than ever before. With a few clicks, you can video chat with your grandchildren, join an online book club, or even take a virtual tour of a museum halfway around the world.

It’s not about becoming a tech whiz overnight. It’s about embracing the opportunities that technology offers to stay connected with the world around you.

If you’re feeling unsure, ask for help. There are plenty of resources available to help you navigate the digital world.

6) Not asking for help

There was a time when I prided myself on my independence. I thought I could handle everything on my own, and asking for help felt like a sign of weakness.

But when I retired, I realized that this mindset was doing me more harm than good.

Retirement brings about many changes, some of which can be challenging to navigate alone. Trying to tackle everything by yourself can lead to stress, frustration, and ultimately, feelings of isolation.

Asking for help doesn’t mean you’re weak or incapable. It means you’re human. Whether it’s seeking advice on financial planning, asking a neighbor to help with a task around the house, or reaching out to a loved one when you’re feeling lonely – there’s no shame in asking for assistance.

Not only can seeking help make your life easier, but it can also open up opportunities for social interaction and connection. Let go of the need to do everything by yourself. Reach out to others when you need help. You’ll be surprised at how willing people are to lend a hand.

Final thoughts 

Retirement is a chapter full of possibilities—a chance to embrace new adventures, forge meaningful connections, and truly enjoy the life you’ve worked so hard to build.

But to make the most of it, it’s essential to be mindful of the habits that can lead to loneliness and social isolation. 

It’s never too late to make a change. Each small step you take to break free from these isolating behaviors can lead to deeper connections, greater happiness, and a vibrant social life that carries you through your golden years.

So go ahead, step out of your comfort zone, reach out to others, and start living retirement to the fullest.

Your best years are still ahead—go make the most of them.