Stay connected in a contactless world

This month, we are looking at our digital word, the bad and the good, we'll have a new blog for you each week. 

In our series covering working from home earlier this year, we looked at how to avoid loneliness. But remote workers are not the only people at risk of social isolation. There are many modern time-and-money savers that mean we are spending less of our days talking to real people. We can shop online, workout on YouTube, and pay at the pump at the petrol station.

When was the last time you actually went into a bank and talked to a teller? Does anyone have a travel agent anymore? University students can get a degree without setting foot in a lecture hall and Door Dash and Uber Eats means we can get anything we want in real time without interacting with a retailer.

We live in a digital age and that has lots of benefits, which we’ve covered in our blog The Upside of Our Digital World. But it can also leave us feeling disconnected and social isolation can take a real toll on our health. Studies show it’s linked to higher levels of stress, anxiety and depression, as well as increased risks of heart disease and a weakened immune system. Loneliness can affect sleep, lower energy levels, and even shorten life expectancy. Staying connected — whether in person or through digital means — is an important part of protecting both our mental and physical wellbeing.

Here are some practical tips to help us stay socially healthy.

Be intentional with everyday moments

Small interactions count. Whether it’s friendly banter with a café barista, a wave to your neighbour, or a quick “how are you?” when making your morning coffee, little moments of human connection add up. The key is to leave the phone in your pocket and stay present. A stranger-to-stranger greeting can spark surprising conversations.

Schedule real connections

Don't assume people are too busy — they might welcome the invite. Make a list of a few names of people you'd like to reach out. Then each day, send a text, make a call, or invite someone for a walk. These small gestures keep our social muscles active.

Find shared interests

Whether it’s a walking group, book club, craft circle, kapa haka, or community centre activity, your local school night classes, joining a group is a powerful way to connect. It could be digital or even better a local group you meet with — the point is to do something you enjoy with others.

Lean on family and community

In New Zealand, whānau support is fundamental to wellbeing. Engage your family and close friends regularly — invite them to gatherings, celebrations, or just for a chat. Even something simple like a shared meal can deepen bonds and reduce social anxiety. Or pop around with some baking – try one of our recipes using Te Atatu Toasted cereals.

Volunteer or give back

Helping others boosts your own sense of purpose and meaning, and opens doors to new connections. Offer help to neighbours — even something simple like pushing a wheelie bin or sharing garden produce. Volunteering for local charities or community groups gives structure, company, and a sense of belonging.

Embrace tech but use it mindfully

Technology can reconnect you when you're physically distant — think video chats, online hobby groups, te reo classes, or forums built around your passions. But limit passive scrolling. Use apps intentionally — to share, bond, and check in, rather than compare.

Try a digital detox from time to time

Sometimes the best way to reconnect is to disconnect. Step away from notifications and screens to take a walk outdoors, meet people, or attend a local event. You might be amazed at how refreshing real-world interactions can feel.

8. Adopt a pet or share animals

Animals bring joy and companionship — and often social interaction too. Pet ownership is linked to lower stress, improved mood, and casual chats with other pet lovers. No pet? Spending time with a friend's pet or visiting community pet events can help too.

Join or build local networks

Community groups like Neighbourhood Support bring neighbours together through newsletters, barbecues, or even simple updates. They're a great way to stay aware, stay connected, and support one another.

Keep trying – it gets easier

Reaching out can feel awkward at first — but it gets easier. Patience pays off. It may take several interactions before new relationships feel natural but keep going. Your effort will be worth it.

Follow the Social Health 5-3-1 Rule One wellness framework gaining traction advises aiming for five social interactions per week, nurturing three meaningful relationships, and dedicating at least one hour per day to socialising — even if it's online. It might sound small, but over time, these moments build real connection.

So even though our digitally convenient world has made many of us less likely to bump into people, we can still choose to connect. Whether that’s smiling at someone in line, cooking with friends, volunteering, or taking an evening course with others.

Loneliness may be an invisible issue, but it’s one we can tackle with small, steady steps. Choose connection. It’s good for the soul.