Social Skills · Social Skills
Making Friends as an Adult Worksheet
Proximity plan and follow-through habit for adult friendship
Adult friendship needs three ingredients: repeated unplanned contact, shared vulnerability, and follow-through. Most adults have zero of the first. This worksheet builds a proximity plan and a follow-through habit.
People already in my orbit who could be closer with more contact (3–5)
Recurring settings I could use for unplanned contact (class, league, coworking, group, run club)
One recurring setting I'll show up to weekly for the next 8 weeks
Two people I'll follow up with this month — what I'll invite them to (specific, low-stakes, dated)
The story I tell myself about being 'too much' or 'not interesting' — the fairer version
What I bring to a friendship that a good friend of mine would name