30 Trust-Building Exercises to Rebuild Bonds in Love, Work, and Friendship

Boost trust with 30 science-backed trust building exercises for teams, couples, friends & family. Fun games like trust falls & eye gazing to rebuild bonds. Try now!

Has a broken promise or hidden secret left your relationship on rocky ground? What if simple exercises like eye gazing or vision boards could rebuild that trust? Let’s explore how.

Trust is the foundation of every strong relationship. It anchors all communication, teamwork, and love. Just like a tree grows new roots faster in good soil, relationships heal quicker when you create the right conditions. Whether romantic, platonic, or professional, these trust-building exercises can nurture the soil of your relationships so the roots of trust can flourish with new growth.

As Brené Brown, research professor at the University of Houston and author of Dare to Lead, puts it: “We need to trust to be vulnerable, and we need to be vulnerable in order to build trust.”

What Are Trust-Building Exercises?

Trust-building exercises are activities designed to strengthen bonds between people by creating opportunities for vulnerability, communication, and shared experiences. They work for couples, friends, families, teams, and employees alike.

Trust is the ability to confidently rely on another person. It means you believe in the character, abilities, and truth of what someone says and does. Without trust, healthy human relationships cannot exist. A study found (source) that intimacy predicts trust in romantic relationships for females.

Why does this matter right now? Research shows (source) that 27% of U.S. spouses reported their marital quality worsened during 2020—a stark reminder that relationship strain, often tied to trust issues, can happen to anyone under stress.

The 8 Keys to Trust

The 8 Keys to Trust are: Be clear, care deeply, show your true self, prove you can deliver, stay committed, connect genuinely, take action, and be reliable.

Here’s what each one means:

1. Clarity: People tend to trust things that are clear and distrust things that are ambiguous.
2. Compassion: People put faith in others when they see that they don’t just care about themselves. Compassion and empathy are essential for trust.
3. Character: When living in alignment with your core values, people notice. It is easier to trust those who do the right thing.
4. Competency: People are more likely to trust confident and capable people. A growth mindset helps build competency through continuous learning and personal growth.
5. Commitment: Interpersonal relationships require assurance and dedication to another person or group. It isn’t easy to trust someone who is not committed to their relationship with you.
6. Connection: Trust is rooted in collaboration. Trust grows as you build connections through conversation and shared experiences.
7. Contribution: Words are nothing without action. Real results are the secret sauce to trust. When you fulfill your promises and contribute to outcomes, trust grows. When you fail to act on your words, trust falters.
8. Consistency: The more you show up, the more you build trust and equity. When people are inconsistent or unreliable, it is more difficult to depend on them.

Common Causes of Broken Trust

Breaches of trust in relationships can be caused by:

• Dishonesty or lying
• Failure to follow through on commitments
• Unfulfilled promises
• Cheating or infidelity
• Stealing and illegal activities
• Gossipping or revealing someone’s personal information
• Misunderstandings left unaddressed
• Trust issues from past relationships or traumatic experiences

Research indicates (source) that relationship stressors increase the odds of trust decreasing by 3.30 times in the same week—showing just how quickly trust can erode without intervention.

Benefits of Trust Building Activities in the Workplace

Why use trust building activities in the workplace? The answer lies in the numbers.

According to Gallup (source), only 21% of U.S. employees strongly agree they trust their organization’s leadership—down from 24% in 2019. This decline costs more than morale. Gallup’s State of the Global Workplace report (source) found that global employee engagement fell to 21%, costing $438 billion in lost U.S. productivity alone.

When team members trust each other, magic happens:

• Higher productivity: Teams spend less time on politics and more time on results
• Better communication skills: Honest communication flows more freely when people feel safe
• Reduced turnover: Employees stay where they feel valued and trusted
• Faster problem-solving: Teams tackle misunderstandings head-on instead of letting them fester
• Increased innovation: People take creative risks when they know failure won’t be punished

As John M. Gottman, psychologist and co-founder of The Gottman Institute, explains: “Trust is built in the little moments of everyday life, not with grand gestures twice a year.”

How to Rebuild Trust: 30 Exercises for Friendships, Work, Dating, or Marriage

An investment in trust is arguably one of the best investments you can make. Trust grows with time, consistency, and communication. Whether you’re building new trust or rebuilding what’s broken, these 30 science-backed exercises can help.

#1 Create a Vision Board Together

Research suggests (source) that future-mindedness is associated with greater well-being. A collaborative vision board ensures that your goals are aligned and that you both feel excited about where you’re going.

Whether you’re seeking to build trust or reestablish trust after it has been broken, this exercise creates a positive bonding experience and helps you better understand what each party wants out of a collaboration.

At their core, relationships are based on collaboration. But collaboration is only possible when the vision is clear. Creating a shared vision (source) is emphasized as a key leadership quality.

Here is how to make a vision board for different types of collaborative relationships:

For couples: Create a vision of your life together in the next one to five years. Search online for #couplegoals, inspirational images, and words that exemplify your bond. Find places where compromises may need to be made. Divide the board into sections:

• Career/financial goals
• Romantic goals
• Travel or leisure goals
• Individual goals

For teams: As the leader of an organization, you can instill confidence, trust, and inspiration by creating a visualization of how your team’s collaboration will help accomplish goals. Bring team members together with photos, charts, and a clear mission statement. Learn more about Building Your Professional Relationships with Rand Fishkin.

For families: Call a family meeting and invite everyone to share their input about what improves the family bond. Discuss these questions:

• What did we enjoy most as a family last year?
• What is important to us?
• How can we alleviate tension in our family dynamic?

Vision boards can be made digitally, printed, or cut and glued onto a large canvas. Use Pinterest, Canva, or magazine clippings.

Watch our video below to learn 5 phrases to spark instant trust on video calls:

#2 Share Vulnerabilities

Opening up to others naturally builds trust. A study found (source) associations between self-disclosure and trust in a specific experimental setting. Being vulnerable and sharing your fears, secrets, or past experiences is an act of bravery.

As Brené Brown explains: “Trust is choosing to make something important to you vulnerable to the actions of someone else.”

It creates a positive loop:

• You share a vulnerability, making others feel safe to open up
• Because you shared deeper information, they may want to share deeper information about themselves
• As they share their vulnerabilities, you feel more comfortable continuing the cycle
• This builds trust, connection, and mutual support

If you’re in the early stages of building trust, start with something lowkey, like confessing your childhood fears. If you’re already close to someone, consider sharing a more profound secret or unspoken emotions.

#3 Clear the Air with Genuine Apologies

Apologies are a tipping point for trust in any relationship. We all inevitably make mistakes. But someone who cannot own up to their mistakes tends to have relationship problems.

Stephen M.R. Covey, author of The Speed of Trust, notes: “One of the fastest ways to restore trust is to make and keep commitments—even very small commitments—to ourselves and to others.”

Each time you give an authentic apology and combine it with real changes in behavior, you’re putting coins in the metaphorical bank of trust.

#4 Eye Gazing

You’ve probably heard that the eyes are the windows to the soul. But when you’ve known someone for a long time, it’s easy to only engage in fleeting eye contact.

A study found (source) that gazing into someone’s eyes for about 2 minutes can increase feelings of attraction. Oxytocin has been shown to increase eye contact (source), and oxytocin is the brain chemical linked to bonding and attachment. Moreover, oxytocin is proven to increase trust (source) between people.

A daily or weekly eye gazing practice is like a dual meditation. Here’s how:

1. Remove external distractions and give undivided attention to your partner
2. Sit in a comfortable position facing each other
3. Optionally, hold hands or touch your knees together
4. Close your eyes and take 10 deep, slow breaths together
5. Open your eyes and look directly into the other person’s eyes. Feel free to blink. Smile if it feels natural
6. Set a timer for 2-5 minutes
7. Stand up and hug your partner. Thank them for sharing the moment

You can practice eye gazing after a stressful day at work or before a difficult conversation. It may feel awkward at first, but you can even practice with a friend or family member!

#5 Cuddle Session

Humans have an innate need for physical touch. Research shows (source) that hugging and affectionate touch are associated with lower blood pressure and cortisol levels. Studies on affectionate behavior (source) in couples, including cuddling, show associations with lower blood pressure and cortisol, and partner contact can increase oxytocin.

From a neuroscience and spiritual perspective, cuddling is also an excellent mindfulness exercise for reducing stress.

When you set aside time to cuddle with your partner without sexual engagement or distractions, it allows you to bond and bolster trust. Here’s how:

• Set aside specific time to cuddle. Turn off your phones and remove all distractions
• Create an ambiance your partner will love. Light their favorite candle, set up comfortable pillows and blankets
• Focus on the moment and notice the sensations of your bodies against each other
• Ask your partner what they enjoy most and how your touch makes them feel

If desired, try an intimate conversation starter for couples.

#6 Understand and Speak Each Other’s Love Languages

Dr. Gary Chapman’s famous book The 5 Love Languages introduced the radical notion that everyone has a different way they’d like to receive and express love.

The five love languages are:

• Words of affirmation: People who crave affirmation give and receive love through compliments, reassurance, and validation
• Physical touch: This love language is all about hugs, kisses, holding hands, and cuddling
• Acts of service: People who love acts of service feel extra loved when you do household chores or make them dinner
• Quality time: For someone whose love language is quality time, they need uninterrupted bonding time
• Gifts: People who speak this language enjoy giving and receiving presents as tokens of affection

Many relationships encounter issues when one person expresses love in a “language” the other doesn’t understand. Bridging this communication gap can radically improve trust and reduce tension.

Here is a guide and quick quiz: What Are the Five Love Languages? Everything You Need To Know.

#7 Say What You Feel and Ask for What You Want

Trust and honest communication go hand-in-hand. A lack of communication about what you want is a key reason couples fight.

Nobody can read minds. Yet many people hold back on communicating their needs because they’re afraid of appearing “needy” or “demanding.” But sharing your feelings and wants is a core pillar of a healthy relationship.

When clarifying your needs, focus on how you FEEL rather than what the other person DOES:

• “I feel [lonely/sad/distant] because we haven’t X. It’s really important to me that we do Y because that is when I feel….”
• “Would you be willing to [specific behavior]? It would make me feel….”
• “I like when you X, and it would make me happy if you did that more.”
• “I feel X whenever you do Y because Z. I would appreciate it if you could….”
• “Right now, I need your reassurance. I feel uneasy about this.”

After communicating your needs, thank the other person for listening.

#8 Trust Fall

A trust fall is a classic team-building activity where a person closes their eyes and falls backward into the arms of a person or group. It works for couples, friends, families, and teams of employees.

How do trust falls build trust? They require you to surrender to the support of others and feel safe enough to trust that they won’t let you hit the ground. This exercise is a metaphor for trusting that someone will be there for you at your most vulnerable moments.

Here is how to do it:

1. The “truster” starts in a rigid standing position with arms crossed over the chest
2. The trust team or partner stands behind them with arms out to catch them. Some teams interlace their hands to create a “bed”
3. For safety, clearly communicate which way they will fall. Set up pillows to prevent injuries
4. The “truster” can close their eyes and count to three
5. As they let go and fall backward, their team catches them and safely places their feet on the ground

#9 Use Icebreakers

Sometimes self-disclosure doesn’t have to be an intense deep exchange. It can include sharing unique facts about yourself to spark conversations and new connections.

What are good team building questions? Many people roll their eyes when they hear “icebreaker.” But these exercises don’t have to feel awkward. They can help build trust amongst work groups, families, and friends.

Try:

• 35 Fun Meeting Icebreakers to Warm Up Any Meeting
• 31 Icebreaker Games For Teens For ANY Situation
• 231 Deep Icebreaker Questions to Build Authentic Connections
• 21 Best (Non-Boring!) Large Group Icebreakers For Work
• 23 Best Icebreaker Games for Kids in ANY Situation
• 60 Fun And Exciting Virtual Icebreakers For Remote Work

If you’re having difficulty building trust with people, you may need to look at your conversational skills. Deep conversations allow people to open up, but poor communication skills turn people away.

Communicate With Confidence

Do you struggle with small talk? Do you often run out of things to say or feel awkward in social situations?

💪 Speak so people listen,

🤐 No more awkward silences,

🚫 No more small talk.

Check out our communication course, People School.

#10 Make Promises and Follow Through

Trust and integrity go hand-in-hand. Someone with integrity makes their words and actions align. To recover trust, you may have to make new promises and actually follow through.

When you can trust someone with the little things, it becomes more likely you’ll trust them with big things. After weeks and months, fulfilled micro-promises add up to show somebody they can trust you again.

Incorporate these promises on a regular basis and always follow through:

• Promise a phone call at a certain time and call them
• Say you will be somewhere at a specific time and show up
• Make thoughtful plans that the other person will enjoy
• Offer to pick up laundry, groceries, or another favor and do it
• Set a deadline for a project and deliver it right on time
• Take accountability when you mess up and change your behavior next time

If you regularly apologize for unfulfilled promises, explore this guide to 7 Smart Ways to Hold Yourself Accountable.

Download our 30 Days to Better Relationships guide—your roadmap to lasting trust.

Fun Trust Building Games for Teams

What are examples of trust building games? These activities work wonderfully for employees, team members, families, and friend groups. They combine fun with meaningful trust-building moments.

#11 Human Knot

This classic game requires communication skills and empathy to succeed.

How to play:

1. Have 8-12 team members stand in a tight circle
2. Each person reaches across and grabs hands with two different people (not the people next to them)
3. Without letting go of hands, the group must untangle themselves into a circle
4. This requires honest communication, patience, and teamwork

Why it builds trust: Team members must rely on each other, communicate clearly, and work through misunderstandings together.

#12 Blindfold Obstacle Course

Using a blindfold adds an element of vulnerability that accelerates trust.

How to play:

1. Set up an obstacle course with chairs, cones, and other items
2. One person wears a blindfold while their partner guides them verbally through the course
3. The blindfolded person cannot see and must completely trust their guide’s instructions
4. Switch roles so everyone experiences both positions

Why it builds trust: The blindfolded person must completely surrender control. The guide must communicate clearly and take responsibility for their partner’s safety.

#13 Perfect Square

This exercise highlights how teams work together when communication is limited.

How to play:

1. Team members stand in a circle holding a long rope
2. Everyone puts on blindfolds
3. The group must form a perfect square with the rope while blindfolded
4. They can only use verbal communication

Why it builds trust: Success requires listening, clear direction, and trusting that team members are following through on their commitments.

#14 Back-to-Back Drawing

This simple exercise reveals a lot about communication styles.

How to play:

1. Partners sit back-to-back with pens and paper
2. One person describes a simple image or shape
3. The other person draws based solely on verbal instructions
4. Compare drawings to see how well communication translated

Why it builds trust: Partners learn to communicate more clearly and understand how messages can be misinterpreted.

#15 Human Pinball

A higher-stakes trust exercise that creates memorable bonding moments.

How to play:

1. Team members form a tight circle facing inward
2. One person stands in the center with eyes closed and arms crossed
3. They allow themselves to fall in any direction
4. The circle gently catches and redirects them, “bouncing” them around like a pinball

Why it builds trust: The person in the center must trust the entire group. The group must stay alert and work together.

#16 Minefield

Navigate challenges together while building communication skills.

How to play:

1. Scatter “mines” (paper plates, cones, soft objects) across a room
2. Partners pair up—one is blindfolded, one guides
3. The guide directs their blindfolded partner through the minefield using only words
4. If they touch a mine, they start over

Why it builds trust: Success depends entirely on clear communication and trusting your partner’s guidance.

#17 Egg Drop

A fun competition that requires collaboration and problem-solving.

How to play:

1. Teams receive identical supplies (straws, tape, newspaper, etc.)
2. They must build a container to protect a raw egg from a high drop
3. Teams work together to design, build, and test their creation

Why it builds trust: Team members must share ideas, listen to each other, and work toward a common goal.

#18 Two Truths and a Lie

A low-stakes way to share personal information and build connections.

How to play:

1. Each person shares three statements about themselves
2. Two statements are true, one is a lie
3. Others guess which statement is the lie
4. The person reveals the answer and shares stories behind the truths

Why it builds trust: People share authentic information about themselves in a fun, non-threatening way.

10 More Trust-Building Exercise Ideas

19. Let your partner go through your phone
20. Share passwords to social media accounts
21. Try a date night conversation game
22. Make a daily gratitude list for each other
23. Come clean about a lie you previously told
24. Admit when you are wrong
25. Complete a joint task (like doing a puzzle or planting a garden)
26. Have a trust talk (ask: “What does trust feel like to you?”)
27. Share a secret
28. Plan an adventure together

10 Additional Trust Activities

Novel and arousing activities shared by couples are associated with improved relationship quality. Try these:

29. Try a new hobby together
30. Play games that encourage honesty (like Truth or Dare and 21 Questions)
31. Talk about a time when you did not trust each other
32. Take turns planning date nights or family activities
33. Create a “trust checklist” with clear expectations
34. Go to an Escape Room
35. Try a partner obstacle course
36. Practice mindfulness together
37. Sign up for an adult sports team
38. Go to family or couples therapy

The Trust Bank Secret: Grow It Daily with Patience and Openness

How to rebuild trust after it’s broken? Ultimately, trust is like a bank account. It requires continuous investment to grow. The more trust-building activities you put in, the greater the interest you accumulate. But if you drain the account through betrayal or secrets, it’s very difficult to build it back up.

As John Gottman reminds us: “Vulnerability creates trust, and trust is the oxygen your relationship needs to breathe.”

According to Pew Research Center (source), 40% of married U.S. adults say “most people can be trusted” compared to just 25% of never-married adults—showing how committed relationships can actually strengthen our overall capacity for trust.

If the foundation of your relationship has been uprooted, all hope is not lost. You can rebuild trust through patience, consistency, and open communication. When using trust-building exercises in your partnership, family, or workplace, remember to:

• Stay consistent: You can’t expect trust to be built in one team-building exercise or therapy session. Aim to build trust on a daily basis through small acts and fulfilled micro-promises.
• Be patient: Do not expect trust to magically appear after one exercise. The good things in life take time, which is why trust is so precious.
• Be open: When you open up, other people feel safe to open up. The best thing you can do to build trust is communicate openly and transparently.

Want more? Check out these guides to 30 Days to Better Relationships and How to Build Trust With Anyone and Improve Your Relationships.