Avoid trying to fit yourself into modern medical paradigms. The notion that you must conform to certain traits to be accepted is flawed. Traditionally, personality has been viewed as a set of stable characteristics, leading many to feel defined by their genetic predispositions. However, these ideas are misguided.

Research indicates that our personalities are more fluid than we realize. A 2024 study revealed that three months of digital coaching significantly improved traits such as emotional stability and conscientiousness.

Personality traits support this fluidity. While many identify strictly as extroverts or introverts, Carl Jung, who coined these terms, said it’s a spectrum, with few being purely one type or the other. Your enjoyment of socializing can shift depending on circumstances—who you are on a chilly Wednesday might diverge from who you are on a sunny Saturday.

Regardless of your tendencies, maintaining social connections is crucial for well-being. Extroverted traits are linked to resilience against stress, such as elevated heart rates and blood pressure. The Harvard Study of Adult Development followed around 700 men over 80 years and found that nothing is more vital than nurturing social relationships.

Of course, many who favor intimate settings or require solitude also maintain rich social lives. During the loneliness crisis, introverted labels risk becoming shields to reduce social engagement.

Before the Covid-19 pandemic, younger individuals in the U.S. were more likely to identify as introverts compared to older generations. The pandemic accelerated this trend, pushing many toward isolation. A study showed that from 2021 to 2022, we experienced declines in openness, agreeableness, and conscientiousness compared to pre-2020 levels . This is concerning, as one in six people report feeling lonely, a condition linked to cognitive decline, cardiovascular issues, and early mortality, with younger individuals being increasingly affected.

Even if you see yourself as a die-hard introvert, embracing a social side may be more feasible than you think. Indeed, research from 2022 shows that the more rigid your introverted self-image, the more stress you feel when attempting to be outgoing. This suggests that relaxing your self-perception could foster intentional shifts in behavior.

Are you already quite extroverted? You might find value in strengthening your reflective abilities—traits commonly seen in those who prefer quieter lives. Similarly, enhancing qualities tied to happiness, like emotional regulation or becoming more open to new experiences, has proven to be cultivable.

Challenging the notion of fixed personality types can lead to increased happiness for everyone. However, embracing this can first require confronting an uncomfortable truth: the effort to change is worthwhile.

Claudia Canavan is the head of functions at New Scientist