Tips from people who live longer

One of the world’s longest studies of adult life, the Harvard Study of Adult Development, found that meaningful social connections may matter more to long-term health and happiness than diet and exercise. Even though two-thirds of people know that social connections affect well-being later in life, less than half have actually done something to strengthen their social circle.¹ That’s why it helps to think about your social life as part of your retirement planning—so your future isn’t just financially secure, but also rich with meaningful connections and activities you enjoy.

Challenge #1: Chronic stress can put your health at risk

More than half of people feel that their finances add stress to their lives. For many, money can be the greatest source of stress, even more than work, health, or relationships. The good news is that getting help really can make a difference in how you feel. When people work with a financial professional, more than 75% say they feel good about their money situation. But when people don’t have an advisor, it’s closer to 50%.

You can also use tools and calculators offered by your company or retirement plan to better understand your financial goals and how to achieve them. Both approaches can help reduce the uncertainty or insecurity you may feel about having enough money for your long- and short-term goals. 

Tip: Adopt a daily stress relief routine. 

Challenge #2: Loneliness can decrease a person’s quality of life

Social isolation and loneliness can be downsides of retirement and a real challenge for many retirees. It can raise the risk of health problems, depression, and anxiety. Research on living longer backs this up: when people’s social circles get smaller, they feel almost 80% less likely to stay healthy and 19% more likely to feel depressed in retirement.

Being part of a community is essential for your physical and mental health, and for many people, the workplace plays a big role in fostering community and meaningful connections. It’s a place to chat with colleagues and build friendships, so take time to consider how you’ll continue to cultivate that sense of community in retirement. 

Will you see your friends and family more often? Help with the grandkids? Volunteer or start a hobby? Make new friends?

The rise of multigenerational households in recent years is one example of families cultivating a closer sense of community. This is partly a response to affordability issues, but it also brings families together, which could encourage a stronger sense of belonging. 

Tip: Develop supportive social networks, family structures, and lifelong friendships. 

Challenge #3: Identity is usually tied to family and work, so what happens to your identity when your kids move out, and you retire?

Purpose can come from many different places, and it’s closely tied to feeling happier and more satisfied with your life. Retirement could last 40 years, so the big question is: what do you want those years to look like? Being prepared means thinking not just about money, but also your social life, where you’ll live, your community, caregiving needs, and more. You have lots of options, which can feel both exciting and overwhelming. Taking time to plan ahead can help you feel more confident about what’s next. 

One way you could develop a stronger sense of purpose beyond work is by trying something called ikigai. It’s a Japanese word that roughly translates as purpose, and the way to find yours is to ask yourself: What am I good at? What do I love doing? What does the world need more of? And if you’re interested in working when you retire, you can also include: What can I get paid for? When you find an activity that captures all of these ideas, that's your ikigai.  

Tip: Cultivate a sense of purpose that keeps you grounded no matter what.

It’s never too late to plan for a better future

When planning for your future, the most important takeaway is that it’s never too late to build habits that support a longer, healthier life. By cultivating meaningful social connections, building a strong sense of purpose, and integrating a daily stress relief practice into your life, you’ll establish a solid foundation to carry into retirement. And you’ll be able to prove to yourself and your community that living longer can also mean living better.  

FAQs

Can stress affect life expectancy?

Stress can affect health over time, especially when it becomes ongoing or difficult to manage. Chronic stress may contribute to poor sleep, unhealthy habits, lower emotional well-being, and a higher risk of certain health concerns. In retirement, reducing financial uncertainty, building routines, staying socially connected, and seeking support when needed can all help manage stress.

What are the benefits of intergenerational living?

Intergenerational living can help people of different ages share support, connection, and everyday responsibilities. For retirees, this may mean more social interaction, stronger family ties, shared caregiving, and a greater sense of belonging. It can also help families plan for housing, costs, caregiving needs, and support systems in a more connected way.

How do friendships and social connections support healthy aging?

Friendships and social connections can support healthy aging by helping people feel engaged, supported, and less isolated. Strong social ties may encourage healthier routines, provide emotional support during change, and make retirement feel more fulfilling. 

1 The Longevity Preparedness Index was developed in collaboration with MIT AgeLab and funded by John Hancock Life Insurance Company (U.S.A.). While financial support was provided for the research, it did not influence the findings, methodology, or conclusions. Data for the Longevity Preparedness Index were collected by NORC at the University of Chicago from their AmeriSpeak Panel, a probability-based panel designed to be representative of the U.S. household population. Surveys were conducted online and by phone in English between May 14 and June 5, 2025; median survey completion time was approximately 25 minutes. The final sample comprised 1,307 Americans, aged 18 and up, with oversamples of non-Hispanic Black panelists, Hispanic panelists, and non-Hispanic Asian American and Pacific Islander panelists to ensure adequate sample size for subgroup analysis. During analysis, survey responses were weighted to represent the U.S. population. The overall LPI is composed of eight domains. Each domain captures positive behaviors toward longevity preparedness and awareness of the importance of a domain. Domain scores are each calculated independently and can range from 0 (not at all prepared for longevity) to 100 (completely prepared for longevity). All eight domain scores are averaged to calculate an overall LPI score.