Individual guideline

Invest in getting enough social connection

Individuals need regular and frequent social interaction. This includes spending time with those we’re close to as well as with other people we are less familiar with.

  • Seek out opportunities for near-daily social interactions, even if brief.
  • If possible, spend quality time every week socializing with the people closest to you or with those you would like to become closer to.
  • Prioritize meaningful and satisfying relationships over superficial and less fulfilling ones, but remain open to new and deepening relationships.
Two skateboarders sitting down on the pavementHockey playersPeople playing cards together

Rationale

Investing time and energy into regular and frequent social interactions is essential for meeting our social needs. As social creatures, humans thrive on consistent contact with others, with research showing that social interaction with both close connections and casual acquaintances contributes to mental and emotional health. Even brief conversations with strangers can boost mood, reduce feelings of loneliness, and enhance our sense of connection to the world around us. By engaging in these interactions, we not only enrich our own lives but also contribute to a socially cohesive environment that can uplift the broader community. A fulfilling social life, however, is not just about the frequency of our connections; it’s also about quality. Ensuring that our social interactions are meaningful, positive, and fulfilling is often more important than simply seeking a high number of connections.

For many, finding time in our busy schedules to socialize can be challenging, especially when balancing work, family, and personal responsibilities. However, prioritizing regular social interactions—both brief and extended—can have significant benefits for our overall wellbeing. Intentional planning is often necessary to make social connections a consistent part of our lives. This may mean carving out time each week to socialize with close friends and family, joining a group or community activity, or simply engaging with those around us, such as neighbors or coworkers. These efforts can help create routine interactions that promote a sense of stability and support in our lives.

Moreover, as we strive to prioritize social connections, it’s essential to be intentional about who we spend time with and how we engage with them. Deep, fulfilling relationships offer the greatest emotional and social support and contribute most to our sense of belonging, giving us a solid foundation during both good times and challenging ones. Yet, this does not mean we should limit our interactions only to close friends or family members. Different types of relationships provide unique benefits: casual interactions with acquaintances or coworkers can expand our perspectives, offer spontaneous joy, and even introduce us to new opportunities. Being open to interacting with a wide range of people also allows us to develop diverse social skills, increase our comfort in various social settings, and help casual relationships gradually deepen over time.

Finally, investing time in both close and casual connections contributes to a resilient social network that supports our long-term wellbeing. When we consistently nurture our relationships—whether by greeting neighbors, spending time with friends, or striking up conversations with people we meet in everyday life—we not only maintain a healthy social routine but also reinforce a sense of community. This network becomes a valuable resource, offering emotional and practical support when needed. By making social connection a priority, we set the foundation for a well-rounded, satisfying social life that strengthens our own resilience while contributing to a connected, caring society.

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Related Evidence Briefs

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For a full list of evidence briefs, visit our Evidence Library.

Case Studies

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Supporting Research

Decades of research support this guideline. Check out these key studies:

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Additional considerations

It can be hard to determine the right amount of time you should spend socializing. Although research suggests that human beings naturally gravitate towards significant time spent socializing each week (i.e., 20+ hours per week), it is unclear whether this value represents an ideal level of social interaction. Complicating matters, people vary in how much and how frequently they want to socialize. Nevertheless, it is increasingly apparent that on average people get less social time than they would like and that, over time, we are spending less and less time socializing – particularly in-person with those outside our households. These trends are concerning, especially knowing how important social interactions are to maintaining relationships and meeting our own social needs. As such, even when life is busy, it is important for us to invest our time and energy into connecting with others. We should socialize enough such that we feel connected to others, maintain positive relationships, and feel that we are fulfilled. For most of us, that means we get a mix of casual, low-intensity social interactions with neighbors, coworkers, acquaintances, and strangers as well as deeper, higher intensity periods of social interaction. If you are trying to find a balance that is right for you, it may be helpful to start by setting goals for weekly hangouts with friends and families and daily brief social interactions and adjusting from there. As you make adjustments, be careful to consider whether any feelings of fatigue are arising from the quantity of socializing you are engaged in versus other stressors in your life.

Additional resources

  • Eventbrite

    A global platform for discovering, creating, and managing events. It allows organizers to plan events, sell tickets, and engage with attendees, while helping users find events that match their interests, from workshops to festivals.

  • Facebook Events

    A feature within Facebook for creating, discovering, and sharing events. It enables users to organize events, invite friends, track RSVPs, and interact with attendees, fostering community and engagement.

  • GenWell Weekend

    A bi-annual event encouraging face-to-face social connections to enhance wellbeing. It promotes gatherings with friends, family, and neighbors to counteract social isolation and foster community bonds.

  • Meetup

    A platform that brings people together through in-person and virtual events based on shared interests. It allows users to join or create groups for activities ranging from hobbies to professional networking, fostering personal connections and community engagement.

  • Recipes for Connection | U.S. Surgeon General

    Developed by the U.S. Surgeon General's Office, “Recipes for Connection” was developed to spark ideas for gathering around food—because food is woven into our memories and is a powerful way of sharing who we are and what we love.