This free one-page worksheet turns “I should meet people” into a plan: pick one setting that repeats, go three times, follow up with one person, then look back at what happened. Fill it in on screen and print it, or download the PDF. There’s no sign-up, and nothing you type is saved or sent.
Key takeaways
- One setting, three visits, one follow-up, one review. It fits on a single page.
- It takes about ten minutes to fill in, and a month to carry out.
- Free to print and share, with no sign-up.
Written byAditi Bajpai, M.A. Clinical Psychology · Coach at Ventoutt·Published Oct 25, 2026 · Updated Oct 25, 2026·Editorial policy
Who is this worksheet for?
Anyone who wants more people in their week and would like a plan to follow: after a move, after college, in a first job, or after a breakup. It works on your own, with a friend, or in a group session.
You’re welcome to print copies for a class, an orientation or a library program, and to link to this page. Please don’t sell it or remove the Ventoutt name.
What goes on the worksheet?
1. What’s missing most right now? Circle one: company · someone to tell things to · being known · a group · someone to count on.
2. One setting that repeats. Name · day and time · how you’ll get there · cost a month · does it welcome newcomers? (yes / not sure)
3. Three visits. Date of each · one name you learned · one thing they said.
4. One follow-up. Who · what you’ll suggest · when you’ll ask · the words you’ll use, in one line.
5. Look back after the third visit. Keep it, add a second setting, or swap it? What got in the way, if anything: time · money · nerves · the place itself.
6. Reset. If this setting didn’t work, cross it out and write the next one here. Same plan, new place.
And one line at the bottom: someone you already know whom you’ll message this week.
Where can you read more about each step?
- What’s missing, and the five kinds of connection: the main loneliness guide and its Connection Map
- Picking a setting: the guide to places worth trying, or, if you’ve just moved, the relocation map
- The first hello, the follow-up and what to do if nobody replies: making friends as an adult
Questions about the worksheet?
Is the connection plan worksheet free?
Yes. There’s no sign-up and no email to give.
Is anything I type saved?
No. What you type stays on your screen until you print it or close the page. It isn’t stored or sent anywhere.
Can I use it with a group?
Yes. Print a copy for each person; it works well as a ten-minute exercise at an orientation or a first-year event, with a check-in a month later.
If your mood has been low for a while, not only your social life, a plan like this isn’t enough on its own: read the guide for when it’s more than loneliness.
If you need help now
If you are in the US and having thoughts of suicide or self-harm, or need crisis support, call or text 988 or use 988 online chat. For an immediate life-threatening emergency, call 911. Outside the US, contact your local emergency or crisis service. Coaching, venting and a therapy waitlist are not emergency services.
See suicide prevention helplines for your country
Aditi Bajpai
Mental wellness coach at Ventoutt
Qualification: M.A. Clinical Psychology, India
Dedicated to bringing you authentic and helpful mental health content.
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