Do you feel alone? The Simple 5-3-1 Rule Could Help You Make More Connections
NEWNow you can listen to News articles!
Social connection is known to be a key factor in overall health and well-being.
About one in six people worldwide experience loneliness, which is linked to around 871,000 deaths a year due to health impacts, according to the World Health Organization.
One approach that is gaining attention is the 5-3-1 rule, a simple framework designed to help people build and maintain social relationships in everyday life.
TOXIC BEHAVIOR KILLS RELATIONSHIPS, LEADING HAPPINESS EXPERT WARNS
The standard was reportedly developed by Canadian sociologist Kasley Killam, who maintains that social health should be treated with the same consistency as physical or mental health.
“We need to be intentional about connection, just like we are about exercise and healthy eating,” Killam recently told Business Insider.
The 5-3-1 rule treats social connection as a daily health habit with simple, consistent goals. (iStock)
The 5-3-1 rule encourages social connection with three clear goals, listed below.
5: Each week, spend time with five different people or social groups, such as friends, family, coworkers, neighbors, or acquaintances.
3: Each month, have three deeper conversations with people you trust, where the interactions go beyond small talk.
1: Each day, try to dedicate about an hour of social interaction, even if that time is spread over shorter bursts.
CLICK HERE FOR MORE HEALTH STORIES
The goal is to foster regular, intentional connection.
The rule encourages intentional connection by prioritizing weekly variety in relationships, monthly deep conversations, and daily social time. (iStock)
Jess Diller Kovler, a New York-based psychologist with Well By Messer and the Manhattan Cognitive Therapy Center, said frameworks like the 5-3-1 rule are especially relevant right now.
“We need this now more than ever,” Kovler told News Digital.
CLICK HERE TO SUBSCRIBE TO OUR HEALTH NEWSLETTER
He noted that many people underestimate how isolated they are, since modern communications, such as texting or social media, cannot fully replace face-to-face interaction.
The 5-3-1 rule can benefit people who rely heavily on texting and social media for their social interaction. (iStock)
The framework is intended to serve as a guide, not something to be followed perfectly, Kovler said.
“It doesn’t matter if it’s 5-3-1 or 1-2-3 or 1-3-5. Anything is better than zero-zero-zero,” he said.
TRY OUR LATEST LIFESTYLE QUIZ
Jonathan Alpert, a New York-based psychotherapist and author of “Therapy Nation,” told News Digital that building stronger social connections often starts with small, consistent steps rather than dramatic changes.
The framework is intended to be a flexible guide rather than a strict formula, and experts noted that any effort toward connection is better than none. (iStock)
Alpert suggested choosing activities that build familiarity over time.
“Join a class, volunteer, or regularly attend the same gym or coffee shop. Familiarity breeds comfort, and comfort breeds relationships,” he said.
CLICK HERE TO DOWNLOAD THE News APP
The expert also encouraged people to be more proactive.
“Instead of waiting for others to reach out, send the first text. Suggest coffee. Most people want more connection but don’t know how to start.”
Kelly McGreal is a production assistant on the lifestyle team at News Digital.