Danielle Bayard Jackson’s Friendship Rules

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In 2024, there’s no denying that the majority of us are hyper-connected with one another. Between social media apps like Instagram, X, and Tiktok, and the rising know-how that makes staying in contact simpler than ever, there’s hardly an excuse for anybody to be actually disconnected anymore. 

That’s what makes our present loneliness epidemic and friendship disaster so ironic. With so some ways to really feel related, how may the other be taking place? Properly, the numbers don’t lie. Based on a current Gallup poll1, practically one in 4 folks worldwide really feel lonely. The detrimental psychological and bodily results of loneliness have been additionally highlighted in an advisory from the USA Surgeon General Vivek Murthy, MD (a 2024 Changemaker) entitled “Our Epidemic of Loneliness and Isolation2.”

May the isolation from the COVID-19 pandemic be the catalyst for our “loneliness period,” inflicting us to deprioritize friendship? Danielle Bayard Jackson, a licensed friendship coach and educator, has a solution for that—and he or she’s additionally dedicated to offering options for our present friendship disaster. “The variety of hours we’re spending by ourselves has skyrocketed,” Jackson says. “However the factor is, this pattern towards being alone and never partaking with others didn’t essentially begin with the pandemic—it actually began a decade in the past.” 

“Friendship is a wellness crucial—it is not simply one thing to do if you wish to be entertained.”

— Danielle Bayard Jackson

Between 2010 to 2013, we used to spend practically seven hours per week with buddies, in response to the U.S. Census Bureau’s “American Time Use Survey3.” That’s a number of “clocked hours”—an integral part to constructing sturdy friendships, says Jackson. However in 2014, high quality time began dwindling, coinciding with the sudden widespread recognition of Instagram. Some consultants blame the rise of social media because the catalyst for ruined friendships: As an alternative of partaking IRL, we’re glued to our telephones, counting on web updates as an alternative of significant conversations.

By 2019, simply earlier than the pandemic, the typical individual was spending simply over four hours per week with friends3. 5 years later—after a worldwide pandemic, ever-changing COVID variants, and masking guidelines—that quantity has dwindled to zero for many individuals, begging the query: Will friendship ever look the identical?

Whereas a lot of the loneliness attributable to the pandemic was out of our palms, in some methods, lockdown additionally led to intentional shifts between buddies. All of us skilled such a big disruption in regular life that it led to an comprehensible reassessing of the behaviors, existence, and connections we selected to maintain. “I noticed some folks get a number of readability round friendships they needed to prioritize through the pandemic,” Jackson says. “You have been having to gauge who you needed to bodily spend time with and preserve your circle shut due to publicity to sure well being dangers.”

We not solely want extra high quality friendships, but in addition the willingness to take part in them.

Then again, Jackson says she’s additionally noticed loads of what she calls “friendship breakups,” with a lot of these separations stemming from disagreements about COVID, the heightened political local weather, and social unrest. “Persons are getting more and more comfy with having fewer friendships, not going out, and never socially interacting,” Jackson says. And whereas everyone knows boundaries are vital, and that the high quality of buddies is extra vital than the amount, there’s additionally a draw back to this cultural shift: “Simply because one thing’s changing into regular to you, doesn’t suggest it is good for you,” she says.

As a friendship professional and coach, Jackson is aware of a factor or two in regards to the significance of social connections. It’s extra than simply having folks to hang around with after we’re bored, or sustaining a thriving social calendar. Friendships are essential to our well being and longevity. “Friendship is a wellness crucial—it is not simply one thing to do if you wish to be entertained,” she explains. 

So if friendships are confirmed to be essential to our wellbeing, then the answer to this friendship disaster is seemingly easy: We want extra high quality friendships and the willingness to take part in them. Most of us realized make buddies again after we have been youngsters—on the playground, within the classroom, and through numerous hobbies and actions. However it’s a little bit extra difficult now that the foundations have modified. We dwell in a post-pandemic world, we’ve gotten older, we’ve got extra obligations, and the final friendship panorama is completely different. “It’s difficult,” says Jackson. “And generally it is not simply as a result of our personal particular person efforts.”

What grownup friendships appear like now

It’s time to simply accept there are new guidelines in friendship, and that begins by letting go of the outdated concepts of what fostering friendships seems to be like. “We’ve to evolve with what that appears like as we develop up and our way of life seems to be completely different,” says Jackson. And also you would possibly have to get artistic with carving out time to clock hours with buddies. 

Hours-long lunches and late-nights out may not be real looking anymore, however inviting a good friend to spend time with you throughout monotonous, on a regular basis life moments nonetheless counts, Jackson explains. “It is not as attractive, however perhaps hanging out with my buddies now seems to be like working errands at Goal,” she says. “Having a good friend let you know about their day when you’re purchasing and on the lookout for a shirt [can be meaningful].”

And there are many technological sources that may be utilized too. Bumble, a well-liked on-line relationship app, launched their Bumble BFF platform in 2016 to assist folks discover buddies, whereas on-line communities throughout the web are helping strangers connect anonymously. “Leveraging know-how to expedite the [friendship] course of doesn’t make you determined,” says Jackson. “It makes you resourceful.”

Making new buddies is just not solely more durable, but in addition scarier now than it ever was earlier than, particularly as adults.

Jackson’s closing energy play to make new buddies is leveraging who she calls “tremendous connectors.” You recognize these individuals who simply at all times appear to be within the know? Or that well-liked good friend who takes eternally to go away a celebration as a result of she has to say goodbye to everybody? These are your “tremendous connectors” who will help you broaden your individual social circle, says Jackson. And no, it’s not embarrassing to ask for some assist with this. “You may’t anticipate to get your wants met when you will not make them identified,” she says. “There is not any disgrace round it.”

Releasing disgrace round needing friendship

It’s doable that making new buddies is just not solely more durable, but in addition scarier now than it ever was earlier than, particularly as adults. That fearless perspective we as soon as had as youngsters has been tainted by judgment, critique, and comparability—principally because of the similar sources that should assist us really feel extra related, like social media. Your feed can paint an image of everybody dwelling their finest lives, even when they’re secretly struggling behind the scenes. 

The vulnerability of admitting “My life is a large number proper now” is more durable than pretending every little thing is okay. In order an grownup on the lookout for buddies, it’d really feel a little bit embarrassing to acknowledge that you just don’t have already got a powerful group of buddies. “It’s scary to know there’s a social danger concerned, and that an individual may say no to you,” says Jackson. Finally, although, the muse of all of it is worry—worry of rejection, and worry that what you supply to a possible good friend will both not be sufficient or an excessive amount of to deal with. 

“If an individual is reluctant to have interaction extra on the earth, as a result of they’re so immobilized by worry of being rejected, then the primary tip I give is to undertake the id of a connector,” says Jackson. Channel that good friend who boldly speaks to strangers, and even create an alter ego that exudes confidence with out worrying about who will settle for them. 

Jackson refers back to the apply as reshaping our identities—it’s an inner reframe about who we’re so as to ignite our pursuit for friendship and banish worry of rejection. Ultimately, these alter-ego behaviors (like embodying a daring superconnector) grow to be a pure extension of who you’re, says Jackson, “as an alternative of random behaviors that you just solely strive in fleeting moments of confidence.” Principally, faux it ‘til you make it.

It’s additionally vital to simply accept that not everybody will wish to be your good friend, Jackson says. Being turned down by a brand new acquaintance is likely to be successful to the ego and momentarily shake your confidence, but it surely all comes with the territory if you resolve to make friendships a precedence. 

The identical can be true for these of us who’ve been on the receiving finish of a friendship breakup. Whether or not a friendship ends with a blowout or a ghosting, it’s onerous to not take it personally—but it surely’s additionally a pure a part of life. “It is advisable settle for that rejection goes to occur as an alternative of being paralyzed with worry of what if it occurs,” says Jackson. “It will occur, so how rapidly are you going to recuperate?”

Jackson’s recommendation is to boldly share precisely who you’re, irrespective of how you might come throughout. “Whenever you put your actual self on the market, you discover your folks,” she says. “So lean into sharing your self, being goofy, and making errors. It may not be effectively acquired by everybody, however with the best folks, it might grow to be a really beloved facet of who you’re.” Authenticity is an important a part of discovering your tribe and creating deeply significant connections. Sure, the danger is rejection, however the reward may very well be lifelong.

Jackson’s upcoming e-book, “Preventing for Our Friendships,” is ready to be launched in Could 2024 and might be a handbook on navigating and strengthening feminine friendships. It’s at present available for pre-order.


Properly+Good articles reference scientific, dependable, current, strong research to again up the knowledge we share. You may belief us alongside your wellness journey.


  1. Maese, Ellyn. “International State of Social Connections Report.” Gallup.Com, Gallup, 1 Nov. 2023, information.gallup.com/opinion/gallup/512618/almost-quarter-world-feels-lonely.aspx.

  2. Workplace of the Surgeon Common (OSG). Our Epidemic of Loneliness and Isolation: The U.S. Surgeon Common’s Advisory on the Therapeutic Results of Social Connection and Group. US Division of Well being and Human Providers, 2023.

  3. United States, Division of Labor, Bureau of Labor Statistics. American Time Use Survey, June 2022. https://www.bls.gov/news.release/archives/atus_06232022.pdf.

  4. United States, Division of Labor, Bureau of Labor Statistics. American Time Use Survey, June 2022. https://www.bls.gov/news.release/archives/atus_06232022.pdf.




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