Health
'Pendulum lifestyle' could be key to juggling daily challenges
For those who are feeling “stuck” or overwhelmed while striving for work-life balance, some experts recommend adopting a “pendulum lifestyle.”
Coined by Dr. Jeffrey Karp, Ph.D, a professor of biomedical engineering at Brigham & Women’s Hospital Harvard Medical School in Boston, the pendulum lifestyle is defined as a “concept that acknowledges life’s natural ebb and flow, and empowers you to thrive amidst the swings.”
“Rarely are we in balance … it’s just unrealistic and an anxiety-inducing expectation,” the doctor told Fox News Digital in an interview.
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Seeing the world as a pendulum fosters a more compassionate mindset and alleviates the pressure to be perfect, Karp said.
For those who are feeling “stuck” or overwhelmed while striving for work-life balance, some experts recommend adopting a “pendulum lifestyle.” (iStock)
With this approach, people can take small steps to “swing the pendulum,” enabling them to feel more emotionally, mentally and physically “balanced” during the day, according to the expert.
This could also empower individuals who feel “stuck” when facing daily challenges, he said.
“Looking at nature, there are so many cycles, so many things that are kind of going back and forth, like night and day …. changes of seasons, and the waxing and waning of the moon,” noted Karp.
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The pendulum lifestyle involves daily “self-check-ins” where the person gauges their physical, emotional and mental energy levels, Karp said. They can then take immediate steps to move their levels in a positive direction toward the ideal balance.
“If we can visualize everything on a pendulum, we can think, ‘What’s the one step I could take today to bring the pendulum a little closer to where I want it to be?’” he said.
With this approach, people can take small steps to “swing the pendulum,” enabling them to feel more emotionally, mentally and physically “balanced” during the day. (iStock)
For example, a person who has low physical energy could visualize a pendulum with the lowest energy on one side and the highest energy on the other.
He would then do a “self-check” to identify where his energy level lies on the pendulum and what small steps could move it closer to the ideal balance point, Karp said.
“True well-being doesn’t lie in perfection or consistency, but in our ability to navigate the ebb and flow of life.”
That might mean taking a 10-minute walk, doing some jumping jacks or performing a few stretches to move the pendulum to a higher energy level position.
“This empowers the person and reminds them they are not stuck,” Karp said.
Taking a 10-minute walk, doing some jumping jacks or performing a few stretches can move the pendulum to a higher energy level position, the expert said. (iStock)
On the flip side, if it’s late at night and a person needs to wind down, she might engage in a calming exercise like meditation or listening to relaxing music as a way to swing the pendulum to a level more conducive to sleeping, the expert advised.
The pendulum lifestyle can also serve as a mood-booster, Kelp said. When someone is feeling down, watching a funny movie or practicing gratitude can help shift the pendulum.
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The approach could also help launch forward momentum if someone feels “stuck” in life, the expert said.
“When you start to realize that you’re not limited to being at that spot on the pendulum, but can take a step forward and be intentional, it’s just so empowering,” he said.
The daily check-in process could help individuals identify when they are feeling in less than tip-top shape and find ways to swing in a better direction, one expert said. (iStock)
Dr. Molly Sherb, an assistant professor of psychiatry at the Icahn School of Medicine at Mount Sinai and a licensed psychologist at Mount Sinai in New York City, commented on Karp’s concept of a pendulum lifestyle.
“When you start to realize that you’re not limited to being at that spot on the pendulum, but can take a step forward and be intentional, it’s just so empowering.”
She agreed that the daily check-in process could help individuals identify when they are feeling in less than tip-top shape and find ways to swing in a better direction.
“That might include getting better sleep or eating a healthier breakfast … to help you wake up with a better bandwidth tomorrow,” Sherb said.
Progress, not perfection
Dr. Christopher Fisher, a psychologist at Zucker Hillside Hospital Northwell Health in Queens, New York, said the pendulum lifestyle could help those who feel pressured to achieve a perfect work-life balance.
“The pendulum of life’s experiences – whether emotional, cognitive or physical – is one of the truest expressions of what it means to be human,” he told Fox News Digital.
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“True well-being doesn’t lie in perfection or consistency, but in our ability to navigate the ebb and flow of life,” he told Fox News Digital.
Sherb agreed that the essence of the pendulum lifestyle is that it’s not always possible to strike that 50-50 equal balance.
Adopt a constructive viewpoint and ask yourself what positive changes or routines can help you achieve a more optimal level on the pendulum path, one expert advised. (iStock)
“It’s about constantly tuning into yourself … and seeing which parts of your life might need you more at certain times,” she said.
“It’s not a one-size-fits-all approach, but a more tailored approach based on what you need and what people in your life need from you.”
4 steps to implementing the pendulum lifestyle
Karp shared some specific strategies for adopting the pendulum approach.
1. Perform a head-to-toe check-in each morning
Ask yourself how you are feeling emotionally, physically and mentally. What parts do not feel at a 100% level?
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2. Make any necessary adjustments
Based on your self-check-in, consider changing your routine to accommodate your energy level or take simple steps to help move the pendulum in a positive direction, Karp suggested.
3. Be compassionate and curious
If you feel off-balance, Karp said to recognize that as part of the natural pendulum swing and to embrace it with self-compassion rather than shame and criticism.
“It’s about constantly tuning into yourself … and seeing which parts of your life might need you more at certain times.”
Adopt a constructive viewpoint and ask yourself what positive changes or routines can help you achieve a more optimal level on the pendulum path, he advised.
4. Understand your pendulum swings
It could be helpful to ask yourself specific questions, such as the following.
“What factors helped contribute to a state of feeling balanced?”
“What factors contributed to feeling off-balance?”
“What small changes can I make today to foster a sense of better balance?”
“How did I respond to feeling imbalanced and was it effective?”
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Above all, Karp said, it’s important to remember that finding balance is a “lifelong journey.”
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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 annually due to impacts on health, according to the World Health Organization.
One approach gaining attention is the 5-3-1 rule, a simple framework designed to help people build and maintain social relationships in everyday life.
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The rule was reportedly developed by Canadian sociologist Kasley Killam, who argues 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 with exercise and eating healthy foods,” 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 targets, as listed below.
5: Each week, spend time with five different people or social groups, such as friends, family members, coworkers, neighbors or acquaintances.
3: Each month, have three deeper conversations with people you trust, where interactions go beyond small talk.
1: Each day, aim for about one hour of social interaction, even if that time is spread out across shorter moments.
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The goal is to encourage regular, intentional connection.
The rule encourages intentional connection by prioritizing a 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 Cognitive Therapy Center of Manhattan, said frameworks like the 5-3-1 rule are especially relevant right now.
“We need this now, more than ever,” Kovler told Fox News Digital.
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She pointed out that many people underestimate how isolated they are, as modern communications, such as texting or social media, cannot fully substitute for face-to-face interaction.
The 5-3-1 rule may benefit people who depend heavily on texting and social media for their social interaction. (iStock)
The framework is meant to serve as a guideline, not something that needs to be followed perfectly, Kovler noted.
“Whether it’s 5-3-1 or 1-2-3 or 1-3-5 doesn’t matter. Anything beats 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 that building stronger social connections often starts with small, consistent steps rather than dramatic changes.
The framework is intended as a flexible guide rather than a strict formula, as experts noted that any effort toward connection is better than none. (iStock)
Alpert suggested choosing activities that create familiarity over time. “Join a class, volunteer, or show up regularly at the same gym or café. Familiarity builds comfort, and comfort builds relationships,” he said.
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The expert also encouraged people to be more proactive.
“Instead of waiting for others to reach out, send the first text. Suggest the coffee. Most people want more connection, but don’t know how to start.”
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