3 Ways The '8-Minute Rule' Can Help You Fight Loneliness

It only takes eight minutes to fight the good fight against loneliness. Here's how it could help you save lives.

By Mark Travers, Ph.D. | February 07, 2025

Imagine a close friend facing a tough moment—feeling overwhelmed or unsure of where to turn for support. Yet, they struggle to express that need, probably feeling hesitant to reach out or "burden" anyone with their troubles. Meanwhile, you may assume they're busy or that everything is fine on their end, unaware of their quiet longing for connection.

But what if, in just eight minutes—with a brief check-in or a simple message—you could offer the comfort and reassurance they might be too hesitant to ask for? The "8-Minute Rule" is a small but impactful way to show you care, even amidst busy schedules.

This idea, popularized by TED speaker Simon Sinek, emerged from a personal experience. He realized that a friend struggling with her mental health had reached out with messages indicating a desire for a conversation, but they were not as direct. Sinek's point was that these subtle cues—asking for time or making an attempt to connect—were often overlooked.

Through this, Sinek discovered that just eight minutes of focused time could help someone feel heard, valued and less alone. Now, he and his friend exchange messages asking, "Do you have eight minutes?"—an intentional change that has deepened their connection. This simple rule reminds us that even the briefest moments of connection can have a lasting effect.

Here are three reasons why the 8-minute rule can help you better support your loved ones and build deeper relationships.

1. It Reduces Feelings Of Isolation

One of the most profound impacts of applying the 8-Minute Rule is its ability to reduce the feeling of isolation. Regular check-ins, no matter how brief, show others that they are seen and valued. When you take the time to reach out to a friend, you provide them with a sense of belonging. Feeling connected, even in small ways, helps combat the emotional toll that loneliness can take on mental well-being.

Research published in The Journals of Gerontology found that any type of social interaction, especially pleasant interactions, interactions with family and friends or in-person activities can help reduce feelings of loneliness in older adults within the span of a few hours.

While loneliness signals a need for connection, it can also cause hypersensitivity to social threats, fear of rejection and withdrawal from social situations. This creates a cycle where loneliness reduces the likelihood of seeking social interactions, which in turn deepens feelings of loneliness.

The cycle of loneliness and withdrawal can be challenging to break, but the 8-Minute Rule provides a practical and approachable way to disrupt it. For many, the fear of being a bother might stop them from initiating social interactions.

The 8-minute rule practice reframes this sentiment by focusing on intentional acts that feel natural and manageable. It reminds us that connection doesn't require a major time commitment—what matters is the thought behind it. By practicing this, you not only help combat loneliness, but also foster a sense of belonging and emotional safety—for yourself and those around you.

2. It Makes It Easier To Ask For Support

Sometimes, reaching out for support can feel daunting, especially if you're not accustomed to verbalizing your needs. Many people struggle with expressing vulnerability, even to close friends. They may hesitate, worrying about being a burden or fearing that their struggles might seem insignificant.

A 2022 study published in Psychological Science highlights that people tend to overestimate the reluctance of others to help, viewing help-seeking primarily through the lens of compliance—assuming that others will only help out of obligation, not genuine care.

When we undervalue the prosocial motivation of others (their natural inclination to help,) we may mistakenly believe that they are reluctant to assist due to obligation or a lack of desire to help. Researchers suggest that this leads to people not seeking support when they truly need it, without realizing that their loved ones are often happy to help.

A practical solution to address this shift in perspective and reduce reluctance in seeking help would be to normalize brief and simple requests for support, such as the 8-minute rule.

By framing help-seeking as a small and manageable act rather than a burden, individuals can feel more comfortable reaching out without fearing that they are imposing. Rather than sending a long, complicated message or waiting for the "right moment," asking for 8 minutes of someone's time is less intimidating.

3. It Builds Trust And Reliability In Relationships

Building trust and dependability is at the core of any meaningful relationship. When you commit to checking in, even just for eight minutes, you demonstrate that your friends can count on you, regardless of how hectic your life may be. You're not just offering your time; you're showing up consistently, showing them that you value them beyond just the occasional grand gesture.

A 2023 study published in Scientific Reportsalso found that consistency in behavior or information helps build trust. Researchers suggest that people tend to trust others more when there is predictability or consistency in their actions, even if those actions are small.

Over time, these moments of connection create a strong foundation of trust, reinforcing the understanding that no matter how small the exchange may be, you are there for each other when it counts.

Balancing Support And Healthy Boundaries

By adopting the 8-Minute Rule, you can create a healthy balance between offering support and maintaining personal boundaries that help you sustainably pour love and energy into your relationships.

It allows you to show up for your loved ones in meaningful ways without overextending yourself or feeling drained. These small, intentional acts of connection can also help you stay emotionally present without the pressure of being constantly available. For your loved ones, it communicates that they are valued and supported, even in moments when you can't provide long, drawn-out interactions.

This approach creates a mutual understanding of respect and care, where connection doesn't come at the cost of personal well-being. It creates a dynamic where both you and your loved ones feel seen and emotionally secure, all while preserving the space needed to recharge and focus on your own needs.

If you're interested in assessing how socially connected you feel in your life, take this science-backed test to learn more: Social Connectedness Scale

A similar version of this article can also be found on Forbes.com, here.