11// 5 Things I Did Everyday in 2018 to Heal My Mind

Mindset, Podcast

11// 5 Things I Did Everyday in 2018 to Heal My Mind – And My Gut

October 28, 2025

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I'm Allison— gut health expert for women. I'm here to help you get rid of your belly problems - for good!

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Rule of Five for Gut Health & Mind: Daily Habits That Transform Your Body and Brain

I’ll confess: in 2018 I joined an MLM. Yep, I did. I actually really liked it. And what I didn’t expect was that it would teach me not just how to build income, but how to build mental health and body‑resilience.

During that year I learned how mental habits shape physical health, especially for gut and nervous‑system healing. I was already out of college, into leadership initiatives, doing personal growth work, counseling, trying to fix things. But this one thing—this Rule of Five—blew all that out of the water for me.

It took the pressure off the “shoulds” and “oughts” and helped me finally focus on what matters. My gut started to calm. My nervous system started to relax. My focus sharpened. And today I still use the daily five.

So if you’re stuck in a loop of “I’m still not doing enough,” or you’re chasing big wins but your gut keeps hurting or your nervous system is wired–this one’s for you.

The Core of the Rule of Five: Daily Discipline that Changes Your Body and Brain

Here’s what John C. Maxwell calls the Rule of Five: each day, do five specific things—even if only for 5 or 10 minutes—that align with your purpose and move you toward your vision. Maxwell Leadership |

To him, it was:

Reading
Thinking
Filing (good materials)
Asking good questions
Writing superchurch.com+1

Let’s unpack how that applies to a healthier mind and body—especially in the context of gut health, nervous‑system regulation, mindset and functional medicine.

Reading – Feed Your Brain Good Input

When you read intentionally, you replace the toxic tape‑recorder in your head with someone else’s voice that says yesinstead of no.
In my case I read:

Enthusiasm Makes the Difference by Norman Vincent Peale – about how enthusiasm can boost confidence, tame fear and support your job and life.
The Big Leap by Gay Hendricks – about identifying your zone of genius, moving from competence to excellence to genius.
The Rest of God – on Sabbath, rest, culture that never stops.
Atomic Habits by James Clear – about habit formation and sustainable change.

Why this matters for your body: when your nervous system is stuck on alert, your gut doesn’t rest. Your brain thinks in “fight‑flight‑freeze.” When you feed it calm, intentional input, your body gradually gets the message: we’re safe. You’re giving your nervous system a signal that you choose to grow, rest and heal.

Discover the daily “Rule of Five” habit system that calms your nervous system, heals your gut and reshapes your mindset.

Thinking – Process, Not Just React

After reading comes thinking. Not just reacting to life. But actually sitting down and asking: what did I learn? How does this relate to my gut health, my mindset, my nervous system?

I sit for 5–10 minutes and reflect. I ask:

What am I believing about my body?
What tape recorder is still scrolling in my brain (inner critic, “I’m not enough”)?
Did I act from strength or from fear today?

This small pause helps de‑escalate the stress response that keeps the gut in “fight/flight” mode and instead moves it toward “rest/digest.”

Filing Good Materials – Build Your Knowledge Bank

Filing isn’t just literal folders or saved PDFs. It’s about organizing good material so you can go back, reuse, reflect, apply. Maxwell used to literally clip articles and place them in folders. Maxwell Leadership |+1

For you as a gut‑health client or business owner: have a folder (digital or paper) for:

client‑case studies
mindset shifts
habit‑change tools
nervous‑system exercises
Once you file, your brain knows: I’m not starting from scratch every day. I’ve got resources. That calm signal helps your body stop scrambling.

Asking Good Questions – Curiosity Over Criticism

The fourth item is asking good questions. Not just “Why is this happening to me?” but “What can I learn?” “What’s the next small step?” “How is my nervous system reacting right now?”

When you keep asking thoughtful questions you shift from victim‑mode to investigator‑mode. That change alone calms the sympathetic nervous system, helps the vagus nerve tone increase (good for gut health), brings you into ownership.

Writing – Capture, Clarify, Convert

Finally: write. It doesn’t have to be pages. It can be 5 minutes. You journal what you’re learning, what you’re noticing in your belly, in your mind, in your moods. You set intention: today I will rest, today I will listen, today I will connect.

Writing translates internal chaos into external clarity. It binds mind, body and gut in a loop of ownership rather than reaction.

My Rule of Five (Tailored for Gut‑Health & Nervous System)

Okay, here’s mine. Adapted for my role as a functional medicine health coach and gut‑health specialist at Better Belly Therapies. I do these five daily:

Read – at least 5 minutes, whether a book, article or audio about gut health, habits or healing.
Rest – minimum 5 minutes of mindful rest (lying on the ground, stretching, breathing) to reconnect body & nervous system.
Pray – I’m a Christian, so I connect with presence, identity, purpose, gratitude, and ask: how is my body responding? How is my gut talking to me?
Listen – audio books, podcast, or even listening to my body. What’s it telling me? What words am I hearing (from others or myself)?
Connect – one meaningful interaction a day (client, friend, team member) so I’m both giving and receiving care.

These five changed everything for me. I want you to choose your own five. Make them simple. Make them daily. Make them non‑negotiable (or near‑non‑negotiable).

Why This Actually Works (From Functional Medicine + Habit Science)

Let’s bust some myths and anchor this in science.

Myth #1: You have to nail massive workouts or diets daily.

Truth: Consistent small habits win. Think compound interest. Five minutes of rest + five minutes of reading + one connection repeated daily = massive effect over time. Habit science backs that. Clear shows that tiny repeated changes beat rare big swerves (Atomic Habits).

Myth #2: Gut health is only about food and probiotics.

Truth: The gut‑brain axis is hugely influenced by your nervous system and mindset. When you feel safe, your vagus nerve is stimulated, which improves digestion, gut motility, and microbial balance. Daily rest + reflection = calmer nervous system = better gut.

Myth #3: You’ll feel perfect all the time if you do all five every day.

Truth: You’re human. You WILL miss days. But the point isn’t perfection—it’s pattern. You’re building a foundation. The compound effect of your Rule of Five (day in, day out) stabilizes your system, shifts brain wiring, retrains the internal dialogue. Maxwell calls this clarity + consistency + competence + character + celebration. Maxwell Leadership |+1

If you’re a business owner, parent, gut‑health warrior, you’re juggling a lot. This five‑thing system gives you clarity: “Here’s what I do even when my body screams or my brain spins.”

How to Create Your Own Rule of Five That Actually Fits You

Step‑by‑step. Because I don’t want you reading this and doing nothing. Action time.

Brainstorm your five. Early morning (6 am‑6:30am works well for me). Write down whatever comes: reading, stretching, meditation, sending one encouraging message, research gut lab results, 10‑minute walk, etc.
Check what you’re already doing. Are you doing any of them already? Excellent. You can build on it. Are there ones you’re not even touching? Those are the gold.
Pick when & where. Specificity wins. “I will read for 10 minutes on the couch at 8 pm after dinner” > “I’ll read sometimes.” “I will rest for 5 minutes on the floor at 2:30 pm after lunch” > nothing.
Set reminders & triggers. Use your phone, your calendar, a habit‑tracker app or paper checklist.
Celebrate the clarity and tiny victories. Did you read 5 minutes today? Check. Did you rest 5 minutes? Check. The day you don’t? That’s okay. Come back tomorrow. The system stays.
Revisit and tweak. Your Rule of Five can change (and should, as you grow). John Maxwell has changed his over decades. superchurch.com+1

Real Results: What I Saw in My Gut & Nervous System

I implemented this in 2018. Before that: my gut was on the upswing but still stressed. My nervous system was wired. My inner critic was loud. I had all the “shoulds” and “oughts.”

Once I committed:

my gut‑brain axis started to calm
I noticed fewer flare ups when I paused and rested
the voice in my head shifted from “you must do more” to “what is the next best little thing?”
My nervous system got regular rest built in, which supported digestion, sleep, mood.
Business, personal growth, family roles—all aligned more clearly.

I wasn’t chasing mega days every day. I was prepping for them. The marathon isn’t every day. The five‑minute ritual is.

Applying Your Rule of Five to Your Gut‑Health Challenge

If you’re working with me in the Better Belly Blueprint or one‑on‑one, here’s how to layer this:

Reading: Could be one short article on microbiome, or a paragraph in a habit book (like Atomic Habits).
Rest: After your food, lie down, stretch, breathe deeply 5 minutes. Reset your nervous system.
Prayer or Meditation: Ask: How is my body talking to me? What does my gut need today?
Listening: Listen to an audio on nervous‑system regulation, or listen to what your body says (“tight belly,” “grumbling,” “wired”).
Connect: One meaningful check‑in—could be with your coach, a gut‑health buddy, a friend who “gets” this journey.

When you layer these into your environment, you’re not relying on sheer willpower. You’re creating a system. A daily system that mitigates overwhelm, calms your gut, and rebuilds your nervous system.

Takeaways You Can Use Today

Set your timer for 5 minutes and read a short passage on mindset or gut health.
Then set another timer for 5 minutes of rest—on the floor, breathing, no phone.
Ask yourself the question: “What is my body trying to tell me?” and write one sentence.
Pick someone you’ll connect with today and send a message of support.
Go to sleep knowing you did the five. That’s the win.

Stop measuring your day by the marathon you didn’t run. Measure it by the five-minute habit you did run. That’s the compound effect. That’s where healing happens. That’s where you begin to own your mind, body, gut—not just react to them.

Quick Recap

Choose your five daily habits that move you toward your vision.
Commit to each one daily, even 5–10 minutes.
Use this to reset your nervous system, calm your gut, shift mindset.
Set when and where, make triggers and reminders.
Celebrate consistencies, not perfection.
Revisit and refine your five as you grow.

FAQ

Q: Do I have to pick exactly five? What if I’m doing ten already?
A: The power is in focus. Too many priorities becomes no priority. Pick five core things you can maintain daily. If you’re doing ten, great—then pick your top five.

Q: What if I skip a day? Is it ruined?
A: Not at all. The goal is pattern, not perfection. If you skip one habit or one day, come back to it tomorrow. Your system is forgiving.

Q: How does this help gut health?
A: Because your gut is deeply tied to your nervous system and your brain. When you calm your thinking, regulate your nervous system, and build daily habits, you reduce stress responses (which damage gut lining), enhance rest/digest, and shift microbial and hormonal balance.

Q: Can I apply this if I’m a business owner, parent, or both?
A: Absolutely. This system is designed for people with full lives. Business owners, parents, health coaches—every role benefits from clarity and consistency. Use your five to bridge your roles, not add more to your plate.

Q: How long until I see results?
A: You’ll feel subtle shifts within days (calmer brain, better focus). For gut/healing, you’ll start seeing changes in weeks to months. But the secret is: you’re starting now—and you’re building a foundation.

Author Bio

Written by Allison Jordan, FDN‑P — gut health specialist and founder of Better Belly Therapies. I help you track your biology, quiet your nervous system and rewrite your body’s story so you can actually live free from gut pain and brain fog.