Science-backed ideas to help you build and maintain more meaningful friendships.
Three numbers that explain why adult friendship needs intention, not luck.
It takes ~200 hours of shared time to move from acquaintance to friendship.
One in three adults report feelings of loneliness on a regular basis.
Nearly half of friendships fade after a major life change.
I've lived in seven cities across four countries, often in expat environments where there's a constant revolving door of people. Living abroad has taught me that adult friendships can be beautiful, surprising, and sometimes really hard to maintain, especially across distance.
My background is in science. I studied biomedical sciences at Oxford and science communication at Imperial College London, and I've spent the last decade helping translate research at the New Scientist, the Francis Crick Institute, OIST, the World Economic Forum, and now GESDA.
Friendship by Design is where I bring that same lens to the relationships most of us never get formal training in, using small habits, reflection, and insights from research to bring more intention into the connections that matter most.
The effort in your friendships probably isn’t equal. Here’s why that isn't always bad.
Read issue →What changes when you live apart and how to keep the connection strong.
Read issue →Most of us keep our colleagues at arm's length. The research suggests that's quietly costing us.
Read issue →
A short workbook to help you reflect on what's nourishing, what feels heavy, and where you want to focus your energy next.
The Friendship Reset offered me something I didn't know I needed: practical tools to be more intentional about the people I choose to invest in and how to show up meaningfully.
Friendship by Design isn't just a newsletter. If you're building something where adult connection matters, here's where we might meet.
I speak about adult friendship, loneliness, and the science of connection at conferences, retreats, and corporate events.
Get in touch →The Friendship Reset Workshop is coming this summer — a guided practice for designing the friendships you want.
Email me ‘I’m in’ →For media enquiries or brand collaborations on connection, loneliness, and friendship, I'd love to hear from you.
Email me →No fluff, no algorithms — just thoughtful, research-backed ideas to help you build the friendships you want.