Relate · Brain health technique
Spend time with friends and family
Evidence grade: Essential
Regular, meaningful interaction with people you trust and care about. Includes in-person time, shared activities, and supportive communication that fosters belonging and emotional stability.
- Practice
- Relate
- Principle
- Engagement
- Tactic
- Strengthen Relationships
- Health domains
- mental health, neurocognitive
- Evidence grade
- Essential
- Strength of evidence
- High
- Effort
- Low
- Time commitment
- Medium
How to practice Spend time with friends and family
Prioritize at least a few hours weekly of genuine interaction with friends or family. Schedule shared meals, walks, or calls. Quality matters more than quantity, seek mutual emotional support, not constant contact. Protect this time like a health appointment. In-person contact gives the largest benefit, but video or phone can help maintain connection.
The evidence behind Spend time with friends and family
Strong social connections lower stress hormones, improve immune function, and protect against cognitive decline. Large cohort studies (Harvard Study of Adult Development, Blue Zones) show close relationships are among the strongest predictors of longevity and life satisfaction. Mechanistically, social bonding increases oxytocin and reduces allostatic load on the brain.
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