Social Well-being
Social well-being reflects the quality of your connections, communication, and sense of belonging. Research consistently links strong social bonds to longer lifespan, better immune function, and greater life satisfaction.
Browse Social Boosts (183)
Sign up for volunteering
Find a local volunteer event and sign up to attend this month.
+25 XP
5 min
Send supportive message
Send a supportive message to a friend who may be stressed.
+15 XP
2 min
Join a book club
Join a local book club this week.
+25 XP
5 min
Schedule workout session
Find a workout partner and schedule your first exercise session together this week.
+25 XP
5 min
Invite a friend over
Invite a friend over for a quick meal this week to strengthen your connection.
+25 XP
5 min
Invite coworker for coffee
Invite a coworker for coffee this week to chat and connect.
+25 XP
5 min
Join hobby club
Join a local hobby club this week.
+25 XP
5 min
Join an interest group
Join an online interest group that matches your hobbies to connect with like-minded people.
+15 XP
2 min
Make a phone call
Schedule a quick call with a friend today.
+15 XP
2 min
Plan a cultural outing
Check local listings for a cultural event happening this month and plan to attend with a friend.
+25 XP
5 min
Practice active listening
Summarize what the speaker says to show you're listening.
+15 XP
2 min
Send gratitude note
Send a gratitude note to a friend.
+15 XP
2 min
Send a message
Send a thoughtful message to a new contact within 24 hours of meeting them.
+15 XP
2 min
Share a personal story
Share a personal story with a new acquaintance to foster connection.
+15 XP
2 min
Send a message
Send a quick message or photo to a family member using your phone or tablet.
+15 XP
2 min
Check social media regularly
Check your social media accounts 3–5 times today to stay connected with friends and boost your mood.
+15 XP
2 min
Send supportive message
Send a supportive message to a friend online to check in on their well-being.
+15 XP
2 min
Join online community event
Join an online community event this week to connect with others.
+25 XP
5 min
Schedule video chat
Schedule a 10-minute video chat with a loved one to share your day and feelings.
+30 XP
10 min
Join peer support group
Join an online peer support group for 5 minutes to share your health journey.
+25 XP
5 min
Make a video call
Spend 10 minutes on a video call with a family member or friend today.
+30 XP
10 min
Video chat with loved ones
Schedule a video chat with a family member or friend today.
+15 XP
2 min
Connect online now
Engage with a family member or friend online for 5 minutes today.
+25 XP
5 min
Check in with colleagues
Send a quick message to a colleague just to check in and see how they're doing.
+15 XP
2 min
Write a thank-you note
Spend 2 minutes writing a thank-you note to someone who has helped you recently.
+15 XP
2 min
Make a quick donation
Donate to a charity you care about right now, even if it's just a small amount.
+15 XP
2 min
Send thank-you message
Send a thank-you message to someone who has helped you recently.
+15 XP
2 min
Give a small gift
Give a small gift to a friend after a stressful moment.
+15 XP
2 min
Send a positive message
Send a positive message to a friend or family member to brighten their day.
+15 XP
2 min
Send supportive message
Send a supportive message to a friend or family member today.
+15 XP
2 min
Join a volunteering event
Sign up for a local volunteering event that resonates with you.
+25 XP
5 min
Give a compliment
Compliment a colleague or friend today to brighten their mood.
+15 XP
2 min
Assist a neighbor
Help a neighbor with a small task, like carrying groceries or watering plants.
+15 XP
2 min
Choose a charity
Spend a few minutes choosing a charity to donate to this month.
+15 XP
2 min
Spend on others
Spend $20 on someone else this week.
+15 XP
2 min
Research volunteering options
Spend 5 minutes researching local volunteering opportunities online.
+25 XP
5 min
Offer a warm drink
Give someone a warm drink unexpectedly.
+15 XP
2 min
Compliment someone today
Give a genuine compliment to someone today.
+15 XP
2 min
Give a compliment
Compliment someone on a specific quality you appreciate about them.
+15 XP
2 min
Give a compliment
Compliment a stranger sincerely today.
+15 XP
2 min
Compliment a stranger
Give a sincere compliment to a stranger today.
+15 XP
2 min
Give a sincere compliment
Compliment a colleague sincerely today.
+15 XP
2 min
Compliment someone sincerely
Give a sincere compliment to a friend or colleague today.
+15 XP
2 min
Reflect on a compliment
Reflect on a compliment you received for 5 minutes.
+25 XP
5 min
Summarize partner's points
Summarize your partner's main points during a discussion to show you're listening.
+15 XP
2 min
Engage in active listening
Practice active listening by maintaining eye contact and nodding while your patient speaks for two minutes.
+15 XP
2 min
Practice active listening
Ask a colleague to share their thoughts on a project and listen without interrupting for two minutes.
+15 XP
2 min
Provide affirming feedback
Give affirming feedback during conversations to boost the speaker's confidence.
+15 XP
2 min
Practice focused listening
Spend two minutes fully focusing on a colleague while they speak, without interrupting or planning your response.
+15 XP
2 min
Practice paraphrasing
Paraphrase what your friend just said to show you understand them.
+15 XP
2 min
Paraphrase to engage
Paraphrase what your friend just said to show you understand them.
+15 XP
2 min
Summarize speaker's words
Summarize what the speaker has said to confirm understanding.
+15 XP
2 min
Summarize to engage
Summarize what the other person just said to confirm understanding.
+15 XP
2 min
Enhance eye contact
Maintain eye contact for 70% of your conversation to enhance connection.
+15 XP
2 min
Express your needs
Take a moment to express one specific need or boundary to a friend or family member today.
+15 XP
2 min
Express your needs clearly
Take a moment to identify one need you have and express it clearly to someone you trust.
+15 XP
2 min
Reflect on assertiveness
Take a moment to identify a recent situation where you could have been more assertive, and write down how you would handle it differently next time.
+25 XP
5 min
Use 'I' statements
Practice assertive 'I' statements in a conversation.
+15 XP
2 min
Express thoughts assertively
Take a moment to express your thoughts assertively in a conversation today.
+15 XP
2 min
Express your preference
Take a moment to clearly express your preference in a conversation today.
+15 XP
2 min
Write self-affirmations
Spend 2 minutes writing down three things you appreciate about yourself to boost your self-esteem.
+15 XP
2 min
Reflect on assertiveness
Identify one recent interaction where you could have been more assertive and write down how you would express yourself differently next time.
+15 XP
2 min
Say 'no' assertively
Practice saying 'no' to a small request today to build your assertiveness.
+15 XP
2 min
Conduct a quick check-in
Schedule a quick 5-minute check-in with a colleague to discuss any ongoing issues and share feedback.
+25 XP
5 min
Send a positive message
Send a quick message to a friend or colleague about a recent positive experience you shared to reinforce goodwill.
+15 XP
2 min
Deep breathing exercise
Take 5 deep breaths before your conversation.
+15 XP
2 min
Practice active listening
Take a moment to fully listen to someone without interrupting them.
+15 XP
2 min
Practice assertive response
Identify one assertive response you can use in your next conversation to express your needs clearly.
+15 XP
2 min
Role-play conflict scenarios
Spend 2 minutes role-playing a recent conflict with a friend, exploring different outcomes.
+15 XP
2 min
Initiate conflict check-in
Schedule a quick 5-minute check-in with a colleague to discuss any ongoing conflicts and explore mediation options.
+25 XP
5 min
Define your boundaries
Take 2 minutes to write down your personal boundaries before your next discussion.
+15 XP
2 min
Share feelings openly
Spend 2 minutes sharing your feelings about a recent disagreement with your partner, focusing on understanding their perspective.
+15 XP
2 min
Use I-statements
Start your next conversation with an 'I-statement' to express your feelings clearly.
+15 XP
2 min
Practice reflective listening
Use reflective listening for 2 minutes in your next online mentoring session to enhance understanding and trust.
+15 XP
2 min
Identify feelings and needs
Take a moment to identify and write down one feeling and one need you have right now.
+15 XP
2 min
Express gratitude now
Take a moment to express gratitude to someone in your life by sending them a quick message or note.
+15 XP
2 min
Identify feelings and needs
Identify one feeling and one need in your next conversation.
+15 XP
2 min
Practice active listening
Practice active listening in your next conversation by summarizing what the other person says before responding.
+15 XP
2 min
Reflect on feelings
Take a moment to reflect on a recent interaction and identify one feeling you experienced during it.
+15 XP
2 min
Reflect on interactions
Reflect on a recent interaction where you felt anger and identify how empathy could have changed the outcome.
+15 XP
2 min
Express appreciation now
Take a moment to express appreciation to a team member for their contribution today.
+15 XP
2 min
Identify your emotions
Take 2 minutes to identify and write down three emotions you are feeling right now.
+15 XP
2 min
Gratitude journaling
Write down three things you are grateful for today.
+15 XP
2 min
Express daily gratitude
Write down three things you are grateful for today and explain why each one matters to you.
+15 XP
2 min
Express appreciation now
Write down three things you appreciate about someone in your life.
+15 XP
2 min
Send thank you email
Send a personalized thank you email to a recent customer within 24 hours of their purchase.
+25 XP
5 min
Journal gratitude daily
Write down five things you're grateful for today.
+15 XP
2 min
Express gratitude verbally
Express gratitude to someone today by telling them what you appreciate about them.
+15 XP
2 min
Write thank-you note
Write a quick thank-you note to someone you appreciate.
+15 XP
2 min
Journal gratitude
Write down one thing you're grateful for today.
+15 XP
2 min
Write gratitude note
Write a short gratitude note to someone who has positively impacted your life.
+15 XP
2 min
Write gratitude letter
Write a short gratitude letter to someone you appreciate.
+15 XP
2 min
Practice perspective-taking
Spend 2 minutes imagining a situation from someone else's perspective to enhance your empathy.
+15 XP
2 min
Practice perspective-taking
Take a moment to imagine a patient's perspective during your next interaction.
+15 XP
2 min
Practice perspective-taking
Take 2 minutes to imagine how someone else feels while listening to a distressing story.
+15 XP
2 min
Recall a disagreement
Recall a disagreement with a friend before discussing opposing political views.
+15 XP
2 min
Practice perspective-taking
Spend 5 minutes imagining how a friend feels during a recent conversation you had.
+25 XP
5 min
Reflect on others' feelings
Take a moment to reflect on how someone else might be feeling in a recent conversation you had.
+15 XP
2 min
Observe facial expressions
Spend 2 minutes observing a friend's facial expressions and reflect on the emotions they might be feeling.
+15 XP
2 min
Practice perspective-taking
Spend 2 minutes imagining a day in the life of a homeless person to boost your empathy.
+15 XP
2 min
Write down feelings
Take a moment to write down how a friend might feel about a recent event from their perspective.
+15 XP
2 min
Practice self-kindness mantra
Take 2 minutes to focus on your breath and silently repeat a phrase of kindness towards yourself, such as 'May I be happy, may I be healthy.'
+15 XP
2 min
Practice Loving-Kindness
Take 2 minutes to silently wish well for three people in your life, saying phrases like 'May you be happy, may you be healthy.'
+15 XP
2 min
Wish well for someone
Take 2 minutes to silently wish well for someone you know, focusing on their happiness and health.
+15 XP
2 min
Practice loving-kindness
Take 2 minutes to silently wish well for three people in your life, focusing on their happiness and well-being.
+15 XP
2 min
Practice loving-kindness
Take a moment to silently wish well for a colleague or patient, focusing on their happiness and health.
+15 XP
2 min
Practice Loving-Kindness
Take a moment to silently wish happiness and health to someone you care about.
+15 XP
2 min
Practice loving-kindness
Take a moment to focus on your breath and silently wish well for someone you care about for 2 minutes.
+15 XP
2 min
Wish well for others
Spend 2 minutes silently wishing well for someone in your life, focusing on positive emotions.
+15 XP
2 min
Practice loving-kindness
Take 2 minutes to silently wish happiness and health to three people you know, and then to three strangers.
+15 XP
2 min
Reflect on perspective
Spend 2 minutes reflecting on a recent experience where you had to see things from someone else's perspective.
+15 XP
2 min
Reflect on empathy
Write one sentence about a recent empathetic interaction you had.
+15 XP
2 min
Reflect on empathy
Spend 2 minutes writing about a recent interaction where you showed empathy and how it made you feel.
+15 XP
2 min
Note kindness instances
Identify three acts of kindness you witnessed today and jot them down.
+15 XP
2 min
Reflect on feelings
Spend 2 minutes writing about a recent interaction where you tried to understand someone else's feelings.
+15 XP
2 min
Reflect on interaction
Spend 2 minutes reflecting on a recent interaction where you felt challenged to empathize, and write down what the other person might have been feeling.
+15 XP
2 min
Jot down compassion moment
Take 2 minutes to jot down one moment today when you showed compassion to someone.
+15 XP
2 min
Reflective writing exercise
Spend 2 minutes writing about a recent experience where you felt empathy for someone.
+15 XP
2 min
Journal about stress
Write about a stressful experience and how you can support yourself through it.
+25 XP
5 min
Practice reflective listening
Reflect back what the speaker says to you in your next conversation.
+15 XP
2 min
Share empathetic message
Share an empathetic message on social media to uplift someone today.
+15 XP
2 min
Reflective writing exercise
Spend 2 minutes writing about a recent experience that made you feel empathetic.
+15 XP
2 min
Practice perspective-taking
Spend 2 minutes imagining a day in the life of someone from a different background than yours.
+15 XP
2 min
Reflect on emotions
Take 5 minutes to reflect on a recent emotional experience and write down how it made you feel.
+25 XP
5 min
Engage in reflective listening
Practice reflective listening by restating what the other person has shared to show you understand their feelings.
+15 XP
2 min
Summarize to understand
Take a moment to summarize what someone just said to you to ensure understanding.
+15 XP
2 min
Reflect on interactions
Take two minutes to reflect on a recent interaction with someone, considering their feelings and perspective.
+15 XP
2 min
Reflect and write compassionately
Take 5 minutes to reflect on a recent stressful moment and write down three compassionate responses you could offer yourself.
+25 XP
5 min
Practice self-compassion breathing
Take two minutes to focus on your breath and silently repeat a self-compassion phrase like 'May I be kind to myself.'
+15 XP
2 min
Reflect on compassion
Take a moment to reflect on a recent experience where you felt compassion for someone else, and write down how it made you feel.
+15 XP
2 min
Reflect on kindness
Take a moment to reflect on a recent kind act you did for someone and how it made you feel.
+15 XP
2 min
Reflect and write
Take two minutes to reflect on a recent stressful event and write down three things you learned from it, focusing on self-compassion.
+15 XP
2 min
Self-appreciation reflection
Take a moment to reflect on three things you appreciate about yourself right now.
+15 XP
2 min
Write a kind letter
Take 5 minutes to write a kind letter to yourself, acknowledging your efforts and expressing compassion for any struggles you face.
+25 XP
5 min
Practice self-acknowledgment
Take a moment to acknowledge your feelings and gently remind yourself that it's okay to feel this way.
+15 XP
2 min
Research volunteer options
Spend 2 minutes researching local volunteer opportunities online.
+15 XP
2 min
Join a local club
Join a local club that interests you for at least 2 hours this week.
+30 XP
120 min
Plant seeds together
Spend 5 minutes planting seeds in a community garden.
+25 XP
5 min
Suggest joining a sport
Reach out to a friend and suggest joining a local team sport or club together.
+15 XP
2 min
Join a running club
Join a local running club and participate in a group run for 30 minutes.
+30 XP
30 min
Join a volunteer group
Sign up for a local volunteer opportunity that interests you.
+15 XP
2 min
Join online exercise class
Join a 30-minute online group exercise class today.
+30 XP
30 min
Support a group member
Offer support to a group member by actively listening to their concerns for 2 minutes.
+15 XP
2 min
Join a local group
Join a local club or group that meets weekly for activities.
+25 XP
5 min
Discuss civic issues
Engage in a quick discussion about a civic issue with a friend or peer.
+15 XP
2 min
Join a self-help group
Join a local self-help group to boost your social connections.
+15 XP
2 min
Join peer support group
Join an online peer support group for 5 minutes to share your thoughts.
+25 XP
5 min
Join a community group
Join a local community group that meets weekly to connect with others.
+25 XP
5 min
Visit public pool
Visit your local public pool today to enjoy some time with others and boost your mood.
+25 XP
5 min
Meet a friend
Schedule a coffee date with a friend this week.
+25 XP
5 min
Join social club
Join a local social club today.
+15 XP
2 min
Join mutual-aid group
Join a local mutual-aid group and attend one meeting this week.
+25 XP
5 min
Join sports club
Join a local sports club and attend one session this week.
+25 XP
5 min
Walk and chat
Take a 20-minute walk and chat with a friend or fellow walker.
+30 XP
20 min
Plan to attend event
Check local listings for upcoming live sporting events and plan to attend one this month.
+25 XP
5 min
Attend a campus event
Join a campus event this week to meet new people.
+25 XP
5 min
Join community group
Join a local community group today.
+15 XP
2 min
Plan a friend meetup
Schedule a coffee date with a friend this week.
+25 XP
5 min
Join walking group
Join a local walking group and introduce yourself to at least one new member.
+25 XP
5 min
Join a local course
Find a local meetup and sign up for a community-led course that interests you.
+15 XP
2 min
Suggest a meet-up
Reach out to a friend and suggest a quick catch-up over coffee or a walk this week.
+25 XP
5 min
Sketch your feelings
Spend 2 minutes sketching or doodling to express your feelings.
+15 XP
2 min
Meet a friend
Schedule a coffee catch-up with a friend this week.
+25 XP
5 min
Join art group
Join a local art group for a quick creative session.
+25 XP
5 min
Engage in reflection
Spend 5 minutes in quiet reflection or prayer to enhance your sense of purpose.
+25 XP
5 min
Listen to inspiring music
Spend 5 minutes listening to a song that inspires you or makes you feel connected to your community.
+25 XP
5 min
Connect with a friend
Reach out to a friend from your faith community for a quick chat.
+15 XP
2 min
Join prayer group
Join a local community prayer group this week.
+25 XP
5 min
Practice saying no
Say no to one small request today to practice setting your boundaries.
+15 XP
2 min
Say no confidently
Practice saying no to a small request today.
+15 XP
2 min
Say no today
Practice saying no to a small request today.
+15 XP
2 min
Say no assertively
Practice saying no to a small request today.
+15 XP
2 min
Say no to overwhelm
Take a moment to say no to one small commitment that feels overwhelming this week.
+15 XP
2 min
Practice saying no
Take a moment to practice saying no to a small request today, focusing on being polite yet firm.
+15 XP
2 min
Share positive news
Reach out to a supportive friend and share something positive that happened today.
+15 XP
2 min
Make a quick call
Schedule a quick 5-minute call with a friend to share how you're feeling today.
+25 XP
5 min
Express appreciation now
Send a quick text or message to a friend expressing your appreciation for them.
+15 XP
2 min
Share positive news
Send a quick text to a family member sharing something positive that happened to you this week.
+15 XP
2 min
Express gratitude now
Send a quick text to a friend expressing gratitude for their support.
+15 XP
2 min
Make a video call
Schedule a quick video call with a supportive friend or family member to catch up.
+25 XP
5 min
Check in with someone
Send a quick message to a friend or family member just to check in and say hello.
+15 XP
2 min
Make a phone call
Call a friend for a quick chat to catch up.
+25 XP
5 min
Text a friend
Send a quick text to a friend to check in and say hello.
+15 XP
2 min