Your monthly subscription to the Practical Mindset programme. Take as long as you want to go through all workout modules. Cancel at any time. 

What is on the programme?

The programme involves an initial set of workouts over 10 weeks. When you have completed those you will have the chance to take further workouts for up to two years.

How do I sign up? 

Just scroll to the bottom of this column and click on 'Start Free Trial'

Queries

Any queries please contact us at enquiries@practicalcbt.com

10-Week Men’s Mental Fitness Programme

Week 1 – Getting Started: What is Mental Fitness?

• Focus: Mental health = mental fitness. Small daily actions build resilience.

• Workout: Short intro video, myths vs facts quiz, reflection on current routines.

• Action Step: Pick one simple habit to try (e.g., morning stretch, 5-min walk).

Week 2 – Stress Management 101

• Focus: How stress shows up in body and mind.

• Workout: Breathing exercise demo, self-check quiz on stress triggers.

• Action Step: Use the breathing technique once a day when under pressure.

Week 3 – Sleep and Recovery

• Focus: Sleep as the foundation of mental and physical performance.

• Workout: Sleep hygiene checklist, short video on circadian rhythms.

• Action Step: Set a “wind-down” time for bed this week.

Week 4 – Food, Exercise, and Mood

• Focus: The mind–body link, fuelling energy and mood.

• Workout: Nutrition basics, exercise and mental health quiz.

• Action Step: Add one more glass of water and one 15-min walk to your daily routine.

Week 5 – Managing Anger and Irritability

• Focus: Anger as a signal, not a weakness.

• Workout: Spotting warning signs, “pause technique” demo, myths quiz.

• Action Step: Try the pause technique once this week when irritation rises.

Week 6 – Building Better Habits

• Focus: Habits are the building blocks of resilience.

• Workout: Tiny wins approach explained, quick habit design exercise.

• Action Step: Commit to one new positive habit (e.g., journaling, stretching).

Week 7 – Low Mood and Motivation

• Focus: How low mood shows up in men (often through withdrawal/irritability).

• Workout: Video on “behavioural activation,” quiz on myths about depression.

• Action Step: Schedule one positive, meaningful activity this week.

Week 8 – Anxiety and Worry

• Focus: Understanding everyday vs. overwhelming anxiety.

• Workout: Grounding exercise demo, self-check quiz on worry styles.

• Action Step: Practice grounding technique when worries spiral.

Week 9 – Tackling Loneliness and Connection

• Focus: Connection as strength, not weakness.

• Workout: Video on male friendship barriers, quiz on myths about loneliness.

• Action Step: Reach out to one mate or join a group activity this week.

Week 10 – Finding Purpose and Direction

• Focus: Motivation and values for long-term wellbeing.

• Workout: Short values exercise, goal-setting worksheet, quiz on life direction.

• Action Step: Write down one short-term and one long-term goal.