The Best Mental Health Hack - 20/10/5 Rule

3 Simple Tools For Feeling Better, Even Amidst Collapse

Mental health is a topic personal to me, and if the data is accurate, to a growing number of people in the United States and beyond. I think there are numerous noteworthy reasons for this, including the decline of community and the increased isolation in modern society. Could be the chemicals in everything, or the microplastics. Maybe its being surrounded by cement walls for the majority of our lives. Maybe it is the pressing realities of overshoot and collapse. In the last few years it may have been a global pandemic or the rise of reactionary politics. No matter what the reasons, I just learned about a hack that can help almost anyone.

For the collapse aware, it is especially important to maintain good mental health, to be focused and alert, and able to plug away at the work in the face of an increasingly stressful time of trauma.

I. The Purpose of the 20/10/5 Rule

The 20/10/5 Rule is 3 simple daily habits, defined in part by the number of minutes you should spend doing them. If you already invest in these simple habits daily, it’s likely you are already doing and feeling better than most people.

It can be described as the highest return on investment in the smallest possible commitment of time for your mental health. It’s one of those magical threes… a three-pronged approach to feeling your best.

II. How the 20/10/5 Rule Works

1. 20 Minutes of Movement

According to research, even just 20 minutes of movement per day can significantly benefit mental health 🔗 by reducing stress, improving mood, and lowering the risk of depression, making it a valuable practice for overall wellbeing; this can be achieved through activities like brisk walking, dancing, or light exercise.

Activities might include:

• Walking, rucking, jogging, or cycling

• Gym or Home Strength Exercises

• Yoga or stretching

• Dancing or light aerobic exercises

The focus is on getting your body moving to support both physical and mental health.

Check back here later for a link to an at home fitness program for collapse.

2. 10 Minutes of Meditation

That’s right, even just 10 minutes of meditation daily can significantly improve mental health 🔗 by reducing stress, anxiety, and depression, while boosting overall wellbeing and focus, making it a valuable practice for maintaining a healthy mind. Meditation helps reduce stress, improve focus, and enhance emotional regulation.

In 10 minutes, you can:

• Practice mindfulness (focusing on your breath or body sensations)

• Use a guided meditation app (e.g., Calm, Headspace)

• Youtube guided meditation

• Do a gratitude or loving-kindness meditation

Even a brief session can calm the mind and promote mental clarity.

3. 5 Minutes of Journaling

Journaling for five minutes a day can help improve mental health 🔗 by reducing stress and anxiety, improving mood, and enhancing overall emotional well-being. Journaling allows you to reflect, process emotions, and set intentions.

In 5 minutes, you can:

• Write down three things you're grateful for

• Brainstorm goals or tasks for the day

• Free-write to let your thoughts flow without judgment

Here are some tips for journaling for mental health: 

• Make it a habit

  Set aside a few minutes each day to write in your journal. Keep a pen and paper handy or use a journal app on your smartphone. 

• Write freely

  Don't worry about spelling mistakes or what others might think. Let your words and ideas flow. 

• Reflect on your day

  Write down three things you are grateful for, or reflect on the day's positive experiences. 

• Identify triggers

  Writing down your daily experiences and emotions can help you identify triggers for stress and anxiety. 

• Track habits

  You can use your journal to track habits like exercise, sleep, and media consumption. 

• Use your imagination

  Write "what if" scenarios to imagine all the possible outcomes of a problem. 

• Create a relaxing space

  Write in a place that's soothing, maybe with a cup of tea.

This practice can increase self-awareness and emotional resilience.

III. Effective Strategies for Making the 20/10/5 Rule a Daily Habit

Behavioral science offers evidence-based strategies to help make habits like the 20/10/5 Rule part of your daily routine. Here are some of the best advice and tips offered:

1. Start Small and Be Specific

• Advice: Break down your habits into actionable, specific steps.

  • Example: Instead of "exercise for 20 minutes," decide on "walk around the block at 7:30 AM."

• Why It Works: Specificity reduces decision fatigue and makes the action easier to execute.

2. Use Habit Stacking

• Advice: Pair a new habit with an existing one.

  • Example: After brushing your teeth, meditate for 10 minutes; after breakfast, journal for 5 minutes.

• Why It Works: Tying a new habit to an established one leverages existing routines and creates a reliable cue.

3. Optimize Your Environment

• Advice: Design your environment to make habits easier to perform.

  • Example: Keep a yoga mat visible, set a timer or app for meditation, and leave your journal by your bed or coffee maker.

• Why It Works: A supportive environment minimizes friction and prompts behavior automatically.

4. Anchor to a Time or Trigger

• Advice: Choose a consistent time or trigger to perform the habit.

  • Example: Meditate every day at 7 PM or move for 20 minutes immediately after lunch.

• Why It Works: Regularity helps create automaticity by associating the habit with a predictable moment.

5. Leverage Positive Reinforcement

• Advice: Reward yourself for completing habits, even with small, satisfying actions.

  • Example: After journaling, enjoy a cup of your favorite tea.

• Why It Works: Rewards activate the brain's reward system, making the habit feel more enjoyable.

6. Track Your Progress

• Advice: Use a habit tracker, app, or calendar to monitor consistency.

  • Example: Check off each day you complete the 20/10/5 routine.

• Why It Works: Seeing progress reinforces commitment and provides a sense of accomplishment.

7. Start with Tiny Commitments

• Advice: Lower the bar to make starting easier.

  • Example: Commit to 5 minutes of movement, 1 minute of meditation, or writing just one sentence in your journal.

• Why It Works: Small wins build momentum and reduce the intimidation of big changes.

8. Use Implementation Intentions

• Advice: Create "if-then" plans for when and where you'll do the habit.

  • Example: "If I feel stressed after work, I will meditate for 10 minutes before dinner."

• Why It Works: Pre-planning removes uncertainty and enhances follow-through.

9. Build Accountability

• Advice: Share your goals with a friend, join a group, or use social accountability.

  • Example: Find a movement buddy, join a meditation group, or post your progress online.

• Why It Works: Accountability creates external pressure to stick to your commitments.

10. Focus on Identity Over Outcomes

• Advice: Tie habits to the kind of person you want to become.

  • Example: Instead of "I need to exercise," say, "I am someone who takes care of my body daily."

• Why It Works: Identity-based habits foster intrinsic motivation and sustainable change.

11. Embrace Flexibility

• Advice: Allow room for adjustments if life disrupts your routine.

  • Example: If you can't do 20 minutes of movement, do 5 minutes instead.

• Why It Works: Flexibility prevents all-or-nothing thinking and helps you stay consistent over time.

12. Celebrate Small Wins

• Advice: Reflect on your efforts and achievements daily, no matter how small.

  • Example: Acknowledge completing even one habit out of three.

• Why It Works: Celebrating builds a positive association with the habits, keeping motivation high.

Takeaway

Consistency is more important than intensity when building habits. Start small, integrate habits into your existing routines, and create an environment that supports success. Over time, the habits will become second nature.

I don’t believe there has ever been a more stressful time in human history with fewer people equipped to deal with it. It can, however, be different for us if we start with the basics (like this rule) and build from there. One thing at a time. Start small, start today.