If you’re still doing these 9 things heading into your 70s, psychology says you’re setting yourself up for the loneliest decade of your life

Three years ago, I sat in my grandmother’s empty house, sorting through her belongings. What struck me wasn’t the quiet or the dust motes dancing in the afternoon light.

It was her address book, worn at the edges, filled with names crossed out. Not because she’d fallen out with these people, but because they’d all passed away before her. The last five years of her life, she told me once, felt like watching everyone disappear.

That memory haunts me now as I interview people in their 70s and 80s for my articles. The ones who seem happiest aren’t necessarily the wealthiest or healthiest.

They’re the ones surrounded by friends, engaged with their communities, and open to new connections. The lonely ones? They often made the same mistakes decades earlier, habits that slowly isolated them without them even realizing it.

Psychology research backs this up. The loneliness epidemic among older adults isn’t just about aging. It’s about the patterns we establish long before we reach our golden years.

Here are nine things that, if you’re still doing them as you approach 70, might be setting you up for a profoundly lonely decade.

1) Waiting for others to reach out first

Remember when maintaining friendships felt effortless? In college, you’d bump into people constantly.

At work, relationships formed naturally around the coffee machine. But as we age, those organic encounters disappear. If you’re still waiting for others to make the first move, you’re playing a dangerous game.

I learned this the hard way when I lost touch with my best friend from college. We both kept thinking the other would call. Years passed. By the time I finally reached out, too much had changed. The connection we once had was gone, replaced by polite distance.

Research from the University of Kansas shows it takes about 200 hours of interaction to develop a close friendship. In your 70s, those hours don’t happen accidentally. You have to create them.

2) Refusing to adapt to new technology

“I don’t do computers” might have been acceptable in 2005, but holding onto this stance now is like voluntarily putting yourself in solitary confinement. During my interviews with older adults, the ones who embraced technology, even reluctantly, maintained far richer social lives.

Video calls with grandchildren, online book clubs, social media groups for hobbies—these aren’t just trendy additions to social life. They’re lifelines.

A study published in the Journals of Gerontology found that older adults who use social technology report lower levels of loneliness.

You don’t need to become a tech wizard. Start small. Learn one new digital skill every few months. Your future self will thank you.

3) Holding onto grudges from decades past

Every person I’ve interviewed who’s thriving in their later years has one thing in common: They’ve let go of old resentments.

The ones still nursing wounds from 1987? They’re often sitting alone, their bitterness having driven away potential companions.

Forgiveness isn’t about the other person. It’s about freeing up emotional space for new connections.

When you’re still angry at your sister for something she said at your wedding 40 years ago, you’re not just losing her—you’re losing the energy to invest in other relationships.

4) Avoiding places where younger people gather

One of the most vibrant 78-year-olds I interviewed takes pottery classes at the local community college. Most of her classmates are in their twenties and thirties. “They keep me current,” she told me, “and I apparently give good life advice.”

Segregating yourself by age is a recipe for isolation. When your entire social circle is your age, natural attrition becomes devastating.

Every funeral shrinks your world. But when you maintain connections across generations, your social network remains resilient.

5) Believing you’re too old to make new friends

This might be the most dangerous belief of all. I’ve heard it from so many people: “At my age, all my friends are made.” But friendship isn’t like a retirement account where you stop contributing at 65.

The research is clear on this. A study from Michigan State University found that friendships become even more important for health and happiness as we age, sometimes more so than family relationships.

Yet many people stop actively seeking new friendships just when they need them most.

6) Neglecting your physical mobility

What does physical health have to do with loneliness? Everything. When you can’t leave your house easily, when climbing stairs becomes impossible, when driving feels too risky—your world shrinks to the size of your living room.

The people I’ve interviewed who maintain active social lives in their 70s and 80s prioritize mobility like their social life depends on it. Because it does.

They do chair yoga, take daily walks, swim at the Y. Not to run marathons, but to maintain the freedom to say yes to lunch invitations and grandkid soccer games.

7) Dismissing community resources as “not for you”

Senior centers, library programs, community gardens—I’ve heard every excuse for avoiding these.

“Those are for old people.”
“I’m not a joiner.”
“It’s too cliquey.”

But here’s what I’ve noticed: The people making these excuses are often the loneliest.

Pride is a luxury you can’t afford in your 70s. These resources exist because isolation is deadly, literally. They’re not about admitting defeat; they’re about choosing connection over solitude.

8) Living in the past instead of the present

Every conversation becomes a history lesson. Every new experience gets compared to how things used to be. While reminiscing has its place, when you’re more connected to 1975 than 2025, you’re essentially living in a world that no longer exists.

The happiest older adults I’ve met maintain curiosity about the present. They want to know about new music, current events, modern challenges. They share their wisdom but also acknowledge they still have things to learn.

9) Treating your children as your only social outlet

Your adult children love you, but they can’t be your entire social world. The pressure this puts on them often creates distance, not closeness. Plus, they have their own lives, careers, and children to manage.

Diversifying your social portfolio isn’t just good for you—it’s good for your relationship with your children.

When you have your own friends and activities, your time with family becomes about quality connection, not desperate need for any connection at all.

Final thoughts

My grandmother’s address book still sits on my desk, a reminder that loneliness in old age isn’t inevitable—it’s often the result of choices made decades earlier.

The good news? It’s never too late to change these patterns. Every person I’ve interviewed who transformed their social life did it by recognizing these habits and consciously choosing differently.

Start small. Pick one habit from this list and work on changing it. Make that phone call. Sign up for that class. Download that app your grandkid recommended.

Your 70s don’t have to be lonely. But waiting until you’re 70 to think about it? That’s waiting too long.