How to Adjust to Life as an Empty Nester

Key takeaways:

• Empty nest syndrome is a term used for the range of reactions some parents experience when their children leave home. Feelings can include grief, loneliness, worry, relief or a changing sense of purpose.¹

• There is no single way to adjust to an empty nest. Your experience may depend on your relationships, routines, other life changes and how central day-to-day parenting has been to your life.

• Staying connected, finding meaningful activities and creating a new routine can make it easier to settle into this stage of life.

• For some people, becoming an empty nester also creates an opportunity to revisit household spending, retirement goals, insurance coverage and housing decisions

• Talk with your doctor or a mental health professional if sadness, anxiety or other changes are persistent, worsening or making daily life difficult.³

What to expect when becoming an empty nester

When your last child moves out, daily life can change quickly. The house may feel quieter, and routines that once revolved around school, meals, activities or simply having your children nearby can suddenly look very different.

The transition does not feel the same for everyone. You might miss the everyday closeness of parenting while also enjoying more time, flexibility or freedom.

Adjusting to an empty nest often means getting used to those changes, figuring out what you want this stage of life to look like and finding a new rhythm that works for you.

What is empty nest syndrome?

Empty nest syndrome is not a clinical diagnosis.⁴ It is a term used to describe feelings some parents experience when their children leave the family home, including sadness, loneliness, anxiety, grief or a loss of purpose.¹ For other parents, the transition may also bring relief, independence or more freedom to pursue personal interests.

What you feel can also change from one day to the next:

Are there stages of empty nest syndrome?

People sometimes describe empty nesting in stages, but there is no single sequence or timeline that every parent follows. Feelings may overlap, fade and return as routines settle and relationships with adult children change.¹

How to adjust to an empty nest

Adjusting can take time, whether your child is preparing to move out or has already left. If you’re wondering what to do as an empty nester, these tips can give you a place to start.

1. Acknowledge your feelings

Give yourself permission to acknowledge whatever you are feeling. You can be proud of your child, excited about this next step, and still miss having them at home. You can also feel sad one day and excited about your extra time the next. Those reactions do not have to cancel each other out.

Talk with a friend, family member or someone else you trust if you need to work through the change.

2. Find purpose beyond your day-to-day parenting role

You do not have to reinvent yourself when your children leave home. Start by thinking about what you enjoyed before your schedule became centered around parenting, or something you have always been curious about trying.

That could mean getting back into an old hobby, volunteering, taking a class, traveling, putting more energy into your career or simply having more time for something you already enjoy. Finding purpose after kids leave home can start small. Give yourself something meaningful to look forward to rather than trying to fill every open hour.

3. Nurture your relationships with your partner and friends

Relationships can take on new importance when the rhythms of family life change. If you have a spouse or partner, this may be a chance to reconnect outside your roles as parents. If you are single, friendships, family relationships and community connections can be just as important.

Plan a meal with a friend, join a club, volunteer, take a class or make a standing plan to catch up with someone you enjoy.

4. Adjust to a new relationship with your adult child

Your role as a parent does not end when your child moves out, but the relationship may start to look different. Instead of being part of each other’s everyday routines, you may need to find a new rhythm for calling, texting, visiting and spending time together.

Talk about what feels comfortable rather than assuming. Your adult child may want more independence while still valuing your support, and you may need time to adjust to knowing less about the details of their day. Give both of you time to settle into the new relationship.

5. Build a new routine and give yourself things to look forward to

When familiar routines disappear, adding a little structure can bring some stability to your week. Lovette says, “A routine can help you feel more in control because there is more stability and less chaos in your day.”

That does not mean every hour needs to be planned. Put a few things on the calendar that give your week shape, such as exercise, dinner with friends, a class, a volunteer commitment or time for a hobby. A weekend away or bigger trip can be part of that, too, if it fits your interests and budget.

A change in routine can also be a good reminder to make time for your own health. Keep up with regular medical appointments and look for realistic ways to stay active, eat well and get enough rest. Talk with your doctor before making major changes to your exercise routine, especially if you have a chronic health condition or have not been active recently.

How an empty nest can change your financial priorities

An empty nest can change more than your daily routine. Household spending, financial support for adult children and your plans for the next few years may be changing at the same time. This can also be a useful time to review your finances and see what, if anything, has changed.

You may also be deciding how much of your time and money you want to put toward travel, family, retirement or other goals. Those priorities can look different from one person to the next. As Mark Zagurski, director of strategy and communications at Mutual of Omaha Advisors and host of the Make it Personal Podcast, explains, “Financial planning is about balancing living for today with planning for tomorrow, you want to create experiences now while staying prepared for the future.”

A few areas to review include:

• Your current spending: Some expenses may decrease, while others may continue if you are helping an adult child with college, housing, insurance or other costs. Look at what has actually changed before deciding where any extra money should go.

• Your retirement goals: If retirement is getting closer, revisit what you are saving, when you hope to retire and whether your plans for travel, housing or family support have changed. Learn more about how much you may need for retirement.

• Insurance and beneficiaries: Review your policies and beneficiary information to see whether they still reflect your family situation. A financial professional can help if you have questions about how those decisions fit into your broader plan.

• Your home: More space does not mean you have to move. If downsizing interests you, consider moving costs, maintenance, taxes, utilities and how close you want to be to family, friends and activities.

Benefits of being an empty nester

The transition can be difficult, but it may also open up parts of life that received less attention during the busiest parenting years. For some people, becoming an empty nester may bring more freedom, positive emotion and a greater sense of well-being.²

Potential benefits of being an empty nester may include:

• More control over your schedule: You may have more flexibility to decide how you spend evenings, weekends or vacations.

• More time for relationships and interests: Activities or friendships that were harder to fit into the parenting years may have more room now.

• A different relationship with your adult children: Moving away from day-to-day parenting can create space for a relationship built more around conversation, shared interests and mutual respect.

• A chance to revisit your own goals: Career plans, travel, housing, retirement and other priorities may look different now than they did when your children were younger.

An empty nest does not have to feel entirely like a loss or entirely like a fresh start. You may experience parts of both as you adjust.

When to talk with your doctor or a mental health professional

Talk with your doctor or a mental health professional if sadness, anxiety, hopelessness or withdrawal is persistent, getting worse or making it difficult to sleep, eat, concentrate, maintain relationships or manage daily responsibilities.³

You do not have to wait until the transition feels overwhelming to ask for support. A doctor can help you talk through what has changed and determine whether additional mental health support makes sense. You can also explore mental health resources for more information.

Frequently asked questions (FAQs) about empty nesting

What age are most empty nesters?

There is no single age when someone becomes an empty nester. The transition commonly happens in midlife or later, but the timing depends on when a family's last child moves out for school, work, marriage or independent living.¹

How long does it take to adjust to an empty nest?

There is no set timeline. Some parents settle into a new routine fairly quickly, while others need more time to adjust to changes in identity, relationships and everyday life. Empty nest reactions can unfold over time rather than following one fixed schedule.¹ If your distress is persistent, worsening or affecting daily life, talk with your doctor or a mental health professional.³

Who is most likely to experience empty nest syndrome?

There is no single type of parent who will experience empty nest syndrome. For some people, the transition may feel more difficult when much of their identity or daily routine has centered on parenting. Single parents and parents whose only child moves out may also feel the change more acutely.⁴

Can empty nest feelings start before your child moves out?

Yes. For some parents, sadness, worry or a sense of loss can begin while a child is preparing to leave home. Knowing that the change is coming does not necessarily make it easy, so it can help to talk about your feelings and think ahead about the routines and relationships you want to maintain once they move.

What can help if you are a single empty nester?

Make room for relationships and routines that are separate from your role as a parent. That might mean seeing friends or family more regularly, joining a group, volunteering or returning to an activity you enjoy. If loneliness or sadness persists or begins interfering with daily life, talk with your doctor or a mental health professional.³

Disclosures:

Registered Representatives offer securities through Mutual of Omaha Investor Services, Inc., Member FINRA/SIPC. Investment Advisor Representatives offer advisory services through Mutual of Omaha Investor Services, Inc.  Mutual of Omaha Advisors is a division of Mutual of Omaha Insurance Company, a stock insurer*.

All investing involves risk, including the possible loss of principal, and there can be no assurance that any investment strategy will be successful.

Mutual of Omaha and its representatives do not provide tax and/or legal advice, and the information provided herein is general in nature and should not be considered tax and/or legal advice.

Not all Mutual of Omaha agents are registered representatives or financial advisors.

*Mutual of Omaha Insurance Company (the Company) is a stock insurer. Policyholders of the Company are members of Mutual of Omaha Holding Company (MOHC) of Omaha, Nebraska. The Company is an indirect, wholly‑owned subsidiary of MOHC.

Sources:

1. Ahmadi Khatir, M., Modanloo, M., Dadgari, A., et al., Developing and Identifying the Psychometric Properties of Empty Nest Syndrome SCALE, BMC Psychology, July 7, 2025, accessed August 2026. https://link.springer.com/article/10.1186/s40359-025-03064-6

2. Pengpid, S., Peltzer, K., Satitvipawee, P., et al., The Onset of Empty Nest Increases Subjective Well-Being Amongst Middle-Aged and Older Adults: Longitudinal National Evidence From Thailand, 2015–2022, Psychogeriatrics, 2026, accessed August 2026. https://doi.org/10.1111/psyg.70147

3. Centers for Disease Control and Prevention, Mental Health Conditions & Care, May 27, 2026, accessed August 2026. https://www.cdc.gov/mental-health/about-data/conditions-care.html

4. UCHealth, Facing an Empty Nest? Expect a Range of Emotions, and Seek Help if You Need It, May 12, 2026, accessed August 2026.  https://www.uchealth.org/today/empty-nester-parents-can-expect-a-range-of-emotions/