There’s no denying that AI is impressive and an incredibly useful tool. In seconds, it can answer questions, offer advice, rewrite a message and even simulate a conversation when no one else is around. It’s instant, polite and always available.
But the unsettling part of AI is how it’s starting to step into spaces that used to belong to people. How will it impact the job market? Will it steal people’s purpose? How will it impact relationships?
There is so much to unpick with the future impact of AI, especially with little regulation. But one of the most concerning questions is its effect on real life relationships. What will happen to human connection when we start choosing efficiency over each other?
The benefits of AI on relationships and connection
There are definitely benefits to AI. Research shows that conversational AI can reduce feelings of loneliness in the short term, especially for people who feel isolated or anxious about opening up. Psychologists have also found that AI can help people practice communication by rehearsing difficult conversations, organising thoughts, or even building confidence before social interactions.
Used intentionally, AI can be:
- A sounding board
- A rehearsal space
- A temporary support when humans aren’t available
We’re not here to demonise the tool, but AI is growing and learning so rapidly that it raises questions about the hidden impacts.
AI replaces small moments of connection
Before we had AI as an option, when you needed advice, you’d ask a friend, a sibling or parent. When you wanted to learn something, you’d talk to an expert or coach. When you wanted some recommendations, you’d ask a local.
Psychologists call these “micro-interactions” - the everyday exchanges that maintain relationships over time. Those moments rely on exchange and emotional support. But with AI, you can get an answer privately without any human interaction. You don’t need to ask someone a question or seek support when you can get it instantly from ChatGPT. That means that these small points of connection might start to disappear. And whilst this won’t end relationships, it might cause communication to thin out and become less frequent.
AI lets us avoid vulnerability
Asking a person for advice requires us admitting uncertainty, risking judgment and being vulnerable. Asking AI requires none of that.
When people consistently turn to AI for emotional processing or decision-making, they practise vulnerability less in real life. AI feels easier and more instant, without the need to be vulnerable. But vulnerability is foundational for real connection. Without it, relationships stay surface-level rather than deep. And less you practice that face-to-face, the harder it gets.
AI gives constant positive feedback
You might have noticed AI always giving you positive feedback - “this is a great point” or “Yes, absolutely”. AI is designed to be affirming, patient, and supportive. It doesn’t get tired, defensive, distracted, or emotionally unavailable like humans do. So people start to prefer engaging with AI because it tells us what we want to hear.
But there’s a trade-off. Real relationships involve friction and challenge. You hear someone else’s point of view that can make you see a problem differently.
If we get used to being met only with reassurance, real people can start to feel too demanding, too slow or too judgy. This can cause unhealthy or unrealistic expectations about real relationships.
AI doesn’t have micro-expressions or physical touch for empathy
Human connection isn’t built on just words. It’s built on micro-signals we barely notice but are attuned to read. Things like eye contact, facial expressions, pauses, tone, body language. Neuroscience shows our brains constantly read these cues to assess empathy, safety and understanding. They help regulate our nervous systems and make us feel heard and supported, even if no words are spoken.
AI can generate empathetic language, but it doesn’t offer emotional support physically. There’s no shared silence, no glance that says I get it, no physical presence.
Physical touch matters too - a hug or a hand on your arm lowers stress hormones and increases oxytocin, something a perfectly phrased response can’t replace.
How to use AI mindfully
Recent studies suggest that heavier emotional reliance on AI (especially when it replaces human interaction rather than complementing it) is associated with greater loneliness over time, not less.
And AI isn’t going anywhere - it’s going to keep coming, and fast. There are already AI companions and AI teddy bears for children (eek). So it’s about how to use it mindfully.
AI is great for information, logistics, and tasks. Humans are better for emotion, advice and support. If you’re looking for reassurance, perspective, or understanding - that’s a human job. They’ll check in on you, give you a hug and make you feel supported.
And before instinctively asking AI, ask yourself “Is this a moment that could connect me to someone?” AI might be able to tell you how to change a lightbulb, but asking someone for help or advice is how relationships stay alive.
