When it comes to health, many of us make decisions based on what feels good in the moment—skipping a walk because we’re tired, reaching for that extra slice of cake, or putting off a medical check-up. These choices may seem small or harmless, but over time, they can add up to bigger health concerns.

The 10-10-10 rule is a simple but powerful tool that can help you make better decisions by encouraging you to pause and consider the long-term impact of your choices. It asks three questions:

• How will I feel about this decision 10 minutes from now?
• How will I feel about it 10 months from now?
• How will I feel about it 10 years from now?

This framework shifts your thinking from short-term gratification to long-term wellbeing—something especially important as we age and our bodies reflect the habits we’ve built over the years.

Applying the 10-10-10 Rule to Health

Let’s say you’re deciding whether to go for a walk or stay on the couch.

• 10 minutes from now, a walk might feel like a chore, but you’ll probably feel more energized and proud once it’s done.
• 10 months from now, walking regularly could lead to improved balance, reduced joint pain, and better mood.
• 10 years from now, staying active could help you maintain your independence and prevent serious conditions like heart disease or dementia.

Now imagine you’re considering a meal choice. A fast-food burger might be tempting in the moment.

• 10 minutes from now, it tastes great.
• 10 months from now, regular fast food could lead to weight gain or high blood pressure.
• 10 years from now, those habits could result in chronic conditions like diabetes or heart disease.

Why It Matters

Many of the health issues we face in our 60s, 70s, and beyond are the result of decisions made decades earlier. But the good news is that it’s never too late to start making better choices. The 10-10-10 rule reminds us that today’s small, intentional steps can shape a healthier tomorrow.

By using this approach, you begin to live more consciously, aligning your daily actions with the kind of future you want for yourself—one where you feel strong, capable, and in control of your health.

How Carefor Helps Carefor supports people across Ottawa and Eastern Ontario with their health. Whether it be home care services such as nursing, personal support or rehabilitation, community support services like transportation and programs for people living with dementia or our retirement homes for people with dementia or seniors in the Ottawa Valley, Carefor is here to help you on your healthcare journey