Life can become overwhelmingly busy with work, family, and other obligations, making it easy for friendships to take a backseat. However, keeping strong connections with friends is essential for your overall wellbeing. Here are some research-backed strategies to help you nurture your friendships, even during the busiest of times.
1. Prioritize meaningful connection
Studies show that spending quality time with friends benefits your health. Face-to-face interactions release oxytocin which reduces stress and anxiety. Carving out even 1-2 hours every couple weeks to simply be present with a friend can make a big difference in staying meaningfully connected. Treat plans with friends as you would any other important commitment.
2. Use shared activities to bond
Scheduling activities together that you both enjoy is a great friendship strengthening strategy. Things like exercising, hiking, attending events, playing sports, taking a class, cooking a meal, or collaborating on a project allow you to bond while also having fun together. Shared positive experiences release endorphins that boost mood.
3. Communicate frequently in between
Research shows that regular communication between friends via texting, chatting on the phone, or video calls improves relationship satisfaction and closeness. Even just sending funny memes back and forth makes the friendship feel active and ongoing. Use technology to stay connected in quick meaningful ways.
4. Vulnerability strengthens bonds
Letting friends into the real, unfiltered you—even when life is messy—forges deep intimacy according to psychology. Being vulnerable builds trust and helps friends understand your experience. Venting about a bad day or having friends over when your house is cluttered deepens bonds.
5. Add variety to your hangouts
Neuroscience reveals that novel and varied activities together build stronger neural pathways in relationships over always repeating the same thing. Combine relaxed nights in with trying new restaurants, exploring fresh hiking trails, or taking a pole dancing class to stimulate friendship intimacy.
Express gratitude
Studies demonstrate that expressing gratitude towards friends increases both your own and your friends’ wellbeing and life satisfaction. Send thank you texts when friends do something thoughtful or just remind them how much you appreciate having them in your life. Gratitude boosts friendship fulfillment.
| Ways to Connect | With Limited Time |
|---|---|
| Schedule weekly/monthly standing date | Even just one hour |
| Video chat while commuting | 10-15 minutes |
| Meet for coffee before work | 30 minutes |
| Family dinner / movie night | 2-3 hours |
| Hike or exercise over lunch break | 45-60 minutes |
Give Friends Grace
Research proves that extending grace and empathy to friends when they cannot hang out as much strengthens bonds during hectic times. Assume positive intent rather than taking it personally. Simply pick back up when things settle down again. Grace preserves meaningful connection.
The key is reflecting on how to infuse friendship with research-based relationship elements even when you only have small pockets of time. Prioritize togetherness, novelty, vulnerability, communication, gratitude and empathy to keep friendships thriving!
