Are you even healthy if you’re not waking up at 5 am to work out, eating clean, and using the best skincare? That’s what we’ve been told for years. But what if your wellbeing has less to do with green juices and more to do with the people in your life? Turns out, your health doesn’t solely depend upon your diet but also on how meaningfully you socialise. Enter the 5-3-1 rule in wellness, the new and better measure of wellbeing.

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What is the 5-3-1 rule in wellness?

Kasley Killam, a leading expert in social health, introduced the 5-3-1 wellness rule in her recent TED Talk. The concept brings our focus back to social health, which we often neglect. The 5-3-1 wellness rule strengthens our social muscles, leading to better physical, mental, and emotional health. Here’s what you should do to practise the 5-3-1 rule.

5: Engage in at least five social interactions a week. These don’t have to be deep or time-consuming. A quick catch-up call with your bestie, a coffee with a colleague, a long voice note to a friend, or even a friendly chat with a neighbour or someone new counts.

3: Nurture three close relationships every month that feel safe, supportive, and emotionally fulfilling. These are your people, the ones you can vent to while being transparent, celebrate with, or sit in silence with comfortably. Talk about whatever’s been troubling you or share any thoughts or opinions on something that’s occupying your mind.

1: Spend one hour a day interacting in big social groups, either online or offline. This could be a fitness class, a hobby club, volunteering, a religious gathering, or any place where you regularly interact with the same people and feel a sense of belonging.

Why do we need the 5-3-1 wellness rule in our lives?

The concept stresses the need to socialise meaningfully in today’s world, as we become more emotionally distant. A study by Zipdo reveals that 70 per cent of Gen Z feel lonely or socially isolated and 61 per cent report not having meaningful social interactions with others. How does loneliness affect your health? Research shows that loneliness is more dangerous than smoking 15 cigarettes a day, air pollution, drinking six beer cans daily, being overweight, or not working out at all. Sounds shocking, right? That’s where the 5-3-1 wellness rule changes the fitness game.

When you intentionally socialise with people rather than seeing it as a task, you communicate your emotions more freely. The 5-3-1 rule enhances your self-esteem which helps you make better social connections. This way, you feel seen, heard, belonged, and loved. Meaningful conversations with the right people or wholesome meet-ups will uplift your mood, reducing stress and anxiety. When you practise the 5-3-1 wellness rule regularly, your mind automatically looks forward to initiating conversations with people, improving your social muscles. Staying socially connected keeps your mental health steady and your body healthier. This way, your body reacts more effectively to workouts and dietary intake.

So, when are you going to try the 5-3-1 wellness rule to flex your social muscles?

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FAQs

Q1. Can the 5-3-1 rule work if you’re an introvert?

Yes. The 5-3-1 wellness rule is about making meaningful connections, not constant socialising. Even quiet, low-energy interactions count.

Q2. What actually counts as a “meaningful” connection?

Any interaction where you feel heard or emotionally present, not doing small talk.

Q3. How soon can you feel the benefits of the 5-3-1 rule?

You can notice improved mood and reduced stress within a few weeks of consistent connection.

Q4. Does the 5-3-1 rule work with online interactions?

It can, as long as the conversations feel intentional and personal, not passive or one-sided.

Q5. What if you have a very small or changing social circle?

The 5-3-1 rule works even if you have a small or dynamic social circle. You just have to focus on quality and consistency of your connections.