The start of a new year is always buzzing with talk of resolutions—commitments to eat healthier, exercise more, or finally tackle that big goal we’ve been putting off. But, resolutions don’t have to be limited to personal achievements; they can also focus on strengthening the relationships that enrich our lives. If one of your hopes for the year ahead is to maintain or deepen your friendships, why not set a few friendship resolutions? 

Here are 4 science-backed friendship resolutions you can consider setting for the new year.

 1. Reach Out More Regularly 

One study found that believing friendship happens based on luck was related to more loneliness five years later, whereas thinking that friendship takes effort was related to less loneliness. If you want to maintain or deepen your friendships this year try reaching out more regularly. 

When we’re kids organized atmospheres like school and extracurriculars provide the perfect place for making friends because they allow for continuous unplanned interaction and shared vulnerability. These are two things sociologist Rebecca G. Adams say help create the basis of friendship. As adults, however, we likely need to create these scenarios to maintain and deepen our friendships. 

Friendship Resolution: Commit to checking in with your friends more, whether it’s through a quick text, call, coffee date, or monthly dinner. 

Or sign up for a course that gives you continuous unplanned interaction and shared vulnerability with others, like improv or writing courses.

2. Celebrate Friends’ Wins 

Being there as a support when friends are going through difficult times is an important part of friendship. And, research shows that when people celebrate our good news it is even more important for our relationship satisfaction than just them supporting us through the bad times. So this year, when friends experience success, celebrate with them– take them out to lunch, send a card, or even just call to tell them congratulations can go a long way.

Friendship Resolution: Do one thing to celebrate your friends’ achievement. 

3. Get More Comfortable with Conflict 

Conflict with friends happens and in itself, it isn’t a bad thing. How we navigate conflict can lead us to strengthen our relationships, as one study found: when betrayal occurred, confronting the perpetrator in an open non-blaming way is linked to a deepening in the relationship. Another study found that those who were good at conflict (e.g. admitting fault, de-escalating, listening, and taking the other person’s perspective), were more popular, less depressed, and less lonely. 

Friendship Resolution: Have a difficult conversation with a friend that you’ve been putting off. Bring the tools of empathy, honesty, and perspective-taking.

4. Express More Gratitude 

Finding things every day that make you feel thankful can positively impact how socially connected you feel, even if you’re alone. In one study, researchers had individuals self-report experiencing gratefulness and appreciation in daily life as well as feelings of isolation. The more gratitude they reported, the less isolated they were. Additionally, other research suggests that when we express gratitude in relationships it increases the motivation of the other person to stay engaged in that relationship. Having a regular gratitude practice whether by acknowledging things in your life that you’re grateful for, or telling your friends how much they mean to you makes you feel more connected.

Friendship Resolution: Tell your friends how much they mean to you with small gestures like handwritten notes, thoughtful gifts, or heartfelt compliments.