Social & Relationship · Connection
Reach out to a friend
Yes / NoEasyAny
Cue
Thinking of someone you haven't spoken to recently
Behaviour
Send a message or make a call that you initiate, not just reply to
Reward
Strengthened social ties and a buffer against the loneliness that builds when contact is only reactive
2-minute version
Text one person right now who you haven't spoken to this week
Yes / No
Target: 1 yes/no · Any
✓✓−✓✓
What to do
Send a personal message, make a call, or have a meaningful conversation with one friend today — not a reply to a message they sent, but an initiation.
Why it works
Combats loneliness, strengthens relationships proactively rather than reactively, builds social capital, and improves sense of belonging and subjective wellbeing. Proactive outreach more relationship-building than reactive replies.
Research backing
The U.S. Surgeon General's 2023 Advisory on the Healing Effects of Social Connection identified loneliness as a public health concern comparable to smoking and obesity, and specifically recommended proactive outreach as a protective behaviour.
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