As social beings, we all crave human connection and interaction. We thrive on forming relationships and building bonds with others. However, sometimes we find ourselves on the opposite end of the spectrum, feeling lonely and disconnected from those around us. Even surrounded by people who love us, loneliness can rear its ugly head.

Recent studies have highlighted the detrimental effects of loneliness on our physical and mental health, with some even calling it the modern killer disease. Julianne Holt-Lunstad, a professor of psychology and neuroscience at Brigham Young University, collated data from seventy studies and found that social isolation, living alone, and feeling lonely increased the chances of dying by about 30 percent. Not good.

On the other hand, spending time with friends can positively impact our health and well-being. It's not just about having a large number of friends but rather the sense of relaxedness that comes with spending quality time with them. According to Nick Christakis and James Fowler, authors of Connected, having happy friends who live nearby can increase our own happiness by 25-34 percent.

But it's not just about the number of friends we have; it's also about the quality of those friendships. A depressed friend is six times more likely to make us depressed than a happy friend is to make us happy. And while we may think of our online connections as friends, studies have shown that the number of Facebook friends we have doesn't necessarily correlate with the size of our social circles in the real world. I have thousands of friends on Facebook, so I know that’s true. I hardly heard from any of them during my recent hiatus from social media.

We need human connection and interaction to thrive

So, what makes a good friend? Professor Robin Dunbar, an evolutionary psychologist, has spent years studying the behavior of wild animals and exploring social evolution. He found that our networks are limited to around 150 slots, and we first slot in our family members before filling the remaining slots with unrelated friends. Dunbar also discovered that our number of friends correlates with the size of the key parts of our brains used in social situations. And yes, if you’re thinking “Dunbar’s Number,” you’re thinking of the right guy.

In today's world, where we are more connected than ever, it's easy to mistake online interactions for real friendships. But as Dunbar points out, it's important to have meaningful, offline connections with others before disaster strikes. These relationships are built on a sense of obligation and the exchange of favors, people whom we wouldn't feel embarrassed about asking for help.

In the end, we need to find a balance between socializing and solitude, between friendship and loneliness. It's okay to enjoy spending time alone, but it's important not to isolate ourselves completely. As social beings, we need human connection and interaction to thrive, to feel happy and fulfilled. So, reach out to an old friend, join a new group, and make meaningful connections that will enrich your life.

I recommend picking up a copy of Dunbar’s book, Friends: Understanding the Power of our Most Important Relationships. He wrote, “Friendship and loneliness are two sides of the same social coin, and we lurch through life from one to the other.” Most of this blog post is inspired by notes I took reading his book and our conversation on my podcast.

A general rule of life should be to always aim for quality over quantity. The only exception I have thought of is money. I’d rather have more money, I don’t really care about the condition of the bills. With more money I can support the causes I care most about and eliminate the stress that stops me from creating the content I most want to share with you.

My quality over quantity rule is especially nice as it applies to relationships. I’m very much a people person. Over my many years of indulgence and excitement over the rise of social networks, I mistook these brief interactions with people as quality encounters. They used to be, but today algorithms decide whom you will see in your timeline instead of you.

“Let your guiding rule be not how much, but how good. A thing you do not want is expensive at any price. Avoid surplus. Choose quality over quantity.”

— Mayer A. Rothschild.

During my digital detox from social media last summer, I made it a point to reconnect with old friends via video conferencing, telephone, or a few in-person* beverages. I didn’t realize how much I missed this type of interaction.

I have been reviewing old photographs from the many conferences I attended over the years. I have then scheduled and conducted catch up video chats with some of those folks. The meetings have been personally rewarding to me. These quality chats are much more fulfilling than a like, comment, text, or private message.

“The most precious gift you can give someone is the gift of your time and attention.”

— Nicky Gumbel.

Spending 30-60+ minutes chatting with people I enjoyed meeting way back when has been one of the best uses of my time. Why not communicate again with the people you have most enjoyed interacting with in the past?

They say time and attention are our most valuable resources. Investing this time and attention in reconnecting with people I admire has made me far richer.

Quality relationships make you richer.

* Making a point to be six-feet apart, wearing a mask before and after, and with clean hands.