Belong to a third place
Regular attendance somewhere that isn't home or work: a gym, choir, club, congregation, hobby group.
Why
Sociologist Ray Oldenburg's 'third places' (cafés, clubs, congregations, gyms with regulars) are spaces of weak-tie social density that buffer against loneliness and provide identity beyond home and work roles. Long-life cultures across geography share this: Sardinia's piazzas, Okinawa's moais, Loma Linda's congregations.
Slot in your day
How to do it
How
Find one place you'd attend weekly without obligation. Regularity over ambition; one weekly group beats ten one-time visits.
Markers this may influence
Evidence
Holt-Lunstad 2015 Perspect Psychol Sci meta-analysis (70 studies, n=3,407,134): social isolation (OR 1.29), loneliness (OR 1.26), and living alone (OR 1.32) each independently increased mortality, effects comparable to smoking and obesity. 'Third places' (regular hubs that aren't home or work) supply the weak-tie social density these effects measure.