Use this list to evaluate whether a social connection is adding value to your life or not. Simply mark “Yes” or “No” as you reflect.

Key Questions

• Do I feel energized after spending time with them?
• Do they celebrate my successes and support me in struggles?
• Can I be myself without fear of judgment?
• Is the effort and care in the relationship balanced?
• Do they encourage my growth and better choices?
• Do I trust them with honesty and vulnerability?

Positive Signs to Look For

• I feel understood and respected.
• They listen and show interest in me.
• My boundaries are acknowledged and honored.
• We share laughter, comfort, or meaning.
• Disagreements are handled with respect.

Warning Signs to Notice

• I often leave interactions doubting myself.
• Criticism outweighs encouragement.
• I feel anxious before seeing them.
• The relationship is mostly about their needs.
• My feelings, boundaries, or goals are dismissed.

Quick Reflection Exercise

At the end of each week, ask:

• Did this person add more energy or drain me?
• Did I feel respected and safe?
• Is this connection helping me grow or holding me back?