Coaching practices for Dunbar's Number Before Bed
Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Dunbar's Number Before Bed, these are the strongest matches in the current practice library.
Does this sound like the set of challenges you might be facing?
- If you asked me to name my actual five closest people I’m not sure I could
- My calendar is packed with people and plans and yet I feel weirdly lonely in all of it
- I still feel just as close to people I haven’t actually talked to in months, and I keep assuming the bond is fine on warmth alone
- I’m not someone who does heart-to-hearts easily, so my friendships seem to stall out at small talk
- There’s no point where I actually put the screen down for the night
Practices that may help
- Dunbar's Number
Robin Dunbar's research proposes that the human neocortex supports a stable social group of roughly 150 people, with nested layers of closer relationships (5, 15, 50) requiring progressively more time investment to maintain. The 150-person figure has observational support across hunter-gatherer societies, historical military units, and company sizes; the nested-layer model is more contested. The practical implication is that meaningful relationships are a limited resource that require deliberate allocation. - Map your social layers using Dunbar's concentric circles
Know which five people are in your inner circle and who fills the 15 and 50 layers.
Dunbar's Number - Prioritize depth over breadth in social investment
Having five genuinely close friends is more protective of wellbeing than having fifty adequate ones.
Dunbar's Number - Invest contact time as the currency of closeness
Relationships are maintained by time investment; without it, they drift toward outer layers.
Dunbar's Number - Use shared activities rather than conversation alone to build bonds
Doing things together creates bonds more efficiently than talking about the relationship.
Dunbar's Number - Set a screen cutoff time
Pick a consistent hour to put screens away and protect the wind-down window.
The Digital Sunset - Offload cognitive load with a bedtime worry journal
Write tomorrow’s to-do list and any intrusive worries before bed — externalized thoughts stop competing for attention at sleep onset.
The Wind-Down Routine: Engineering Your Path to Sleep - Maintain weak ties for information and opportunity
The 50-to-150 layer isn't maintenance overhead — it's your network's reach.
Dunbar's Number - Write tomorrow’s six most important tasks the evening before
Before the day ends, write exactly six tasks — no more — for the next day, ordered by their importance to you.
The Ivy Lee Method, Made Practical - Schedule a worry time earlier in the day
Contain bedtime worry by giving anxious thoughts a specific earlier window, then postponing them at night.
CBT for Insomnia (CBT-I), Made Practical
Related concerns
- Dunbars Number After A Loss
Robin Dunbar's research proposes that the human neocortex supports a stable social group of roughly 150 people, with nested layers of closer relationships (5, 15, 50) requiring progressively more time investment to maintain. The 150-person figure has observational support across hunter-gatherer societies, historical military units, and company sizes; the nested-layer model is more contested. The practical implication is that meaningful relationships are a limited resource that require deliberate allocation.
- Dunbars Number As A Parent
Robin Dunbar's research proposes that the human neocortex supports a stable social group of roughly 150 people, with nested layers of closer relationships (5, 15, 50) requiring progressively more time investment to maintain. The 150-person figure has observational support across hunter-gatherer societies, historical military units, and company sizes; the nested-layer model is more contested. The practical implication is that meaningful relationships are a limited resource that require deliberate allocation.
- Dunbars Number At Work
Robin Dunbar's research proposes that the human neocortex supports a stable social group of roughly 150 people, with nested layers of closer relationships (5, 15, 50) requiring progressively more time investment to maintain. The 150-person figure has observational support across hunter-gatherer societies, historical military units, and company sizes; the nested-layer model is more contested. The practical implication is that meaningful relationships are a limited resource that require deliberate allocation.
- Dunbars Number During Conflict
Robin Dunbar's research proposes that the human neocortex supports a stable social group of roughly 150 people, with nested layers of closer relationships (5, 15, 50) requiring progressively more time investment to maintain. The 150-person figure has observational support across hunter-gatherer societies, historical military units, and company sizes; the nested-layer model is more contested. The practical implication is that meaningful relationships are a limited resource that require deliberate allocation.
- Dunbars Number For My Teenager
Robin Dunbar's research proposes that the human neocortex supports a stable social group of roughly 150 people, with nested layers of closer relationships (5, 15, 50) requiring progressively more time investment to maintain. The 150-person figure has observational support across hunter-gatherer societies, historical military units, and company sizes; the nested-layer model is more contested. The practical implication is that meaningful relationships are a limited resource that require deliberate allocation.
- Dunbars Number Layers
Robin Dunbar's research proposes that the human neocortex supports a stable social group of roughly 150 people, with nested layers of closer relationships (5, 15, 50) requiring progressively more time investment to maintain. The 150-person figure has observational support across hunter-gatherer societies, historical military units, and company sizes; the nested-layer model is more contested. The practical implication is that meaningful relationships are a limited resource that require deliberate allocation.
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