5-3-1 rule may be key to better mental and social health, experts say

social connections is known to be an important factor in overall health and well-being.

Approximately 1 in 6 people worldwide experience loneliness, which is associated with approximately 871,000 deaths each year. Health effectsaccording to the World Health Organization.

One approach that’s gaining traction is the 5-3-1 rule, a simple framework designed to help people build and maintain social relationships in their daily lives.

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The rule was reportedly developed by Canadian sociologist Kathley Killam, who argues that social health should be treated with the same consistency as physical health and wellness. mental health.

“We need to be intentional about connection, just like we are about exercise and healthy eating,” Killam said recently. business insider.

The 5-3-1 rule treats social connections as a daily health habit with simple, consistent goals. (St. Petersburg)

The 5-3-1 rule fosters social connections with three distinct goals:

5: Spend time with five different people each week; social groupfriends, family, colleagues, neighbors, acquaintances, etc.

3: Have three deep conversations each month with people you trust.

1: Aim for about an hour of social interaction each day, even if it’s spread out over short periods of time.

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The goal is to foster regular and intentional connection.

This rule fosters intentional connection by prioritizing different relationships each week, deep conversations each month, and social time each day. (St. Petersburg)

Jess Diller-Kobler, a psychologist at New York-based Well by Messer and the Center for Cognitive Therapy in Manhattan, said frameworks like the 5-3-1 rule are especially relevant right now.

“We need this now more than ever,” Kobler told Fox News Digital.

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She pointed out that many people underestimate how isolated they are. modern communicationThings like texting and social media cannot completely replace face-to-face interaction.

The 5-3-1 rule can benefit people who rely heavily on texting and social media for social interaction. (St. Petersburg)

Kobler said the framework serves as a guideline and does not need to be followed completely.

“It doesn’t matter if it’s 5-3-1, 1-2-3, 1-3-5, anything is better than zero, zero, zero,” she said.

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Jonathan Alpert, a New York-based psychotherapist and author of Therapy Nation, told FOX News Digital: Build stronger social connections It often starts with small, consistent steps rather than dramatic changes.

This framework is intended as a flexible guide rather than a rigid formula, as experts note that any effort toward connectivity is better than no effort at all. (St. Petersburg)

Alpert suggested choosing activities that you’ll become familiar with over time. ”join classvolunteer or show up regularly at the same gym or cafe. Familiarity builds comfort, and comfort builds relationships,” he said.

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Experts also advised people to: become more proactive.

“Send the first text instead of waiting for someone to contact you. Offer them coffee. Most people want more connection, but don’t know how to start.”