90:10 The Single Most Important Thing You Can Do For Your Stress

Published 2012-06-09
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DocMikeEvans follows up his viral health video "23 and 1/2 Hours" with this informative and practical video on managing stress. Dr. Mike Evans is founder of the Health Design Lab at the Li Ka Shing Knowledge Institute, an Associate Professor of Family Medicine and Public Health at the University of Toronto, and a staff physician at St. Michael's Hospital.


Written and narrated by Dr. Mike Evans
Executive Producer, Dr. Mike Evans
Illustrations by Liisa Sorsa
Produced, directed, and photographed by Nick De Pencier
Editor, David Schmidt
Story/Graphic Facilitator, Disa Kauk
Whiteboard construction by James Vanderkleyn
Production assistant, Jesse Parnell
©2011 Michael Evans and Mercury Films Inc.

All Comments (20)
  • Rebecca A
    Thank you for such a generous consultation/ life-changing event, Dr. Mike! - I am a psychiatrist, and I will be sending this wise, brilliant, incredibly helpful video to every doctor, patient, and friend I have. I am deeply grateful.
    Dr. Rebecca
  • Erik Lacroix
    This was really great. I've been using mindfulness based therapy and cognitive behavioural therapy to manage stress for a while now. I would only add that exercise plus all of this makes it far easier to discipline your mind, something I've found lately.
  • chutneymonsley
    I’ve watched this so many times and it always helps me to reframe things. I’ve shared it with many friends too, thank you
  • mel lee
    This was great! For those with a neurotypical baseline. I just have to add, 90:10 works if that is really how the system is set up for you, if you have certain existing privileges on this earth and are not being systemically undermined or projected upon by OTHER people's inability to inhabit or deal with their stress. Dissociation and projection, or dispossession and transference of feeling, is known in the psychological community and for those often of marginalized or silenced otherness, in daily life. Additionally, I would advocate that some people are naturally rationally minded and CBT is an effective technique. Others are more somatically or kinesthetically sensitive, traits that are not typical tested for in young children in preference for the types of intelligence that succeed in cognitive culture. So to change our thinking towards coherence, we all can benefit from techniques to guide us towards our other brain -- no, not that one :) -- in terms of being guided by the heart. Choose coherence! I love it. The HeartMath folks are good at coaching this. Thanks again for this fun and guiding video.
  • Jasmine Novak
    This video was really insightful and reminded me that letting things go redirecting your attention really does work. There have been times where I chose to stay upset/stressed about a situation and continued to think about it which only made me more stressed and upset. Then there have been other times where I chose to let it go and move on with my day saying, "It'll be okay." I think learning to let stressors go is quite the task. But I definitely think it's very useful in being healthier. Letting things go quite frankly sets you free because there are limited things someone has complete control over. When I get really stressed out I usually partake in deep breathing and sometimes I even write. The latter being very helpful at times to just expressing myself through creative outlets. Very informative and eye opening video!
  • Darren Fong
    Hey Doc, I've enjoyed the presentation. It was very simple and easy to understand. I'm a therapist, and I'm always learning. I picked up some good tips to teach and inform to my clients when addressing their personal stress. This was helpful.
  • Jessica delaat
    Thank you for posting this video. I find that being mindful has really helped me to change my negative thinking into something more positive and that seems to lower my stress and anxiety
  • Django
    Superb content and excellent draughtsmanship!

    Education is key to, well, almost everything in life isn't it?

    Keep up the great work!
  • I thank you for this. And I admire the impact your work makes in the world community.
  • Jacqueline M
    Most things can't keep my focus for long, but the visuals are a great component in this video along with the sound effects and voice over. Keep 'em coming! Love them and love what I'm learning from them :]
  • Barbara Rankin
    Thank you Dr. Mike. I am in the group at St.Mike's and we are practicing alot of this.
  • Ray Cliff
    Sounds so simple but unfortunately not so easy to do !! Sometimes the challenges that life throw at you are just too much to bear, especially when too many negative experiences have hit you already. It's not that easy to just change your responses when it all keeps coming at you.
  • StressControl
    Love the idea of answering the question regarding the one single thing.

    Stress is often overwhelming and at the height of stress we need something clear and simple to avoid getting even more stressed by the solution!

    Loved the mind map at 1m 51 showing the perspectives of stress from different professionals. Especially the idea of reframing stress as positive in smaller doses.

    We'd agree that changing thinking style is key but say that it's important to mention that thinking habits might not shift dramatically in 5 minutes. There may need to be a gradual changing of thinking habits in order to make it stick.

    Overall a superb presentation.
  • Diana Garfias
    Thank you! Just the word "stress" use to stress me outages but my advice is that stress isn't a bad thing and when we realize that's we start to feel better about ourselves and I love how you said that we hold the KEY to our stress levels I'm going to start changing where and what I put my focus on and start living simple. I do want a simple life to be honest.
    And it's how you react to things that determines your sucess in life
  • ruwbox
    Such an important topic. This lecture should required for everybody
  • ChevySS1968
    Great vid, thanks so much! I honestly don't understand how anyone could give this vid a 'thumbs down'. This is solid, common-sense advice that is very appropriate to everyone.
  • accept the things you can not change, have the courage to change the things you can
  • Hawaiian Cerveza
    Thank you. This was given to us for class and I actually need this at the moment.
  • Charles Cooper
    My god, how simple yet profound. I'm going to watch this thing everyday for a month to see if I can soak it all in.