Have you ever looked at your life and thought: I have friends. I’m doing things. I’m not isolated… so why do I still feel unsettled and maybe even lonely?

This week’s guest is Dr. Jeffrey Hall (and yes, I was awkwardly a bit of a fan girl for this one). Dr. Hall is a professor and department chair of Communication Studies at the University of Kansas, where he directs the Relationships and Technology Lab. He’s the author of Relating Through Technology and The Social Biome, has written for The Wall Street Journal, and if you’ve read basically any big article about friendship over the last several years, you’ve probably seen his research quoted.

You may know Dr. Hall best for his well-known findings on how long it actually takes to become close friends. We don’t get into the exact numbers in the conversation, so here they are: about 200 hours of shared time to become close friends, 80–100 hours for a solid friendship, and 40–60 hours for a casual one. If that feels like a lot, that’s the point. It explains why friendship can feel slow even when you’re “doing everything right.”

But the heart of this episode is Dr. Hall's newer work from the American Friendship Project, research on what he calls the Loneliness and Connection Paradox. In the age range known as “emerging adulthood” (ages 18–30), people are often very connected--more friends, more touchpoints, more socializing than they’ll have later in adulthood--and yet they can still feel emotionally unsettled and lonely.

That paradox isn’t limited to 20-somethings. Any season of rapid change can bring it on: moving, starting a new job, ending a relationship, divorce, kids leaving home, rebuilding a life, starting over. If you (or someone you love) is in a "season" where friendships feel shaky, slower than you want them to be, or weirdly unsatisfying even though you have a social life, this episode is for you.

In this episode, we talk about:

• Why loneliness isn’t always a sign something is wrong — sometimes it’s a healthy signal that you want more connection
• How major life transitions disrupt our sense of social stability
• Why women may experience the loneliness-and-connection tension more intensely
• The role of expectations in friendship — and why “high standards” can be both a strength and a stressor
• A concept I loved: ontological security — that settled feeling when life stops churning and friendships feel more stable
• A surprising insight about social media: it may be less about platforms causing poor wellbeing and more about people turning to them when they’re already struggling
• And what Dr. Hall is studying next — including research suggesting that feeling socially connected today can actually give you more energy tomorrow

Meet Dr. Jeffrey Hall:

Jeffrey Hall is a professor and department chair of communication studies at the University of Kansas, where he is the director of the Relationships and Technology Lab. He is the author of Relating Through Technology and The Social Biome, and has written for the Wall Street Journal. 

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