Memberships
Practical Mindset Monthly Subscription
£6 Monthly
Start Free Trial
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.
Practical Mindset Full Programme (Best Value)
£50
Join
Sign up for the full 10-week season. A one-off payment allows to access all the workout modules whenever you want, as often as you want for up to two years. Save over £80 on standard prices. This offer is for Celtic AM subscribers only.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 'Join'
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.
Book a Coaching Slot with Professor Patrick McGhee
£0
Join
If you have purchased the programme on a monthly basis or one-off payment, you can book a coaching slot with Professor Patrick McGhee. The first session is free and covers general issues around building up your personal plan for growth and mental wellbeing. This offer is a special arrangement for Celtic AM subscribers only.
Book your free 15 minute session here
Professor Patrick McGhee is a CBT therapist, psychologist and UK National Teaching Fellow. Educated at the universities of Glasgow and Oxford, he has completed CPD programmes at Harvard Business School and Ashridge. In 2017 he was a Visiting Fellow/Scholar at the universities of Cornell, Yale and MIT in the USA. He has taught, researched or practised in psychology and therapy for 30 years. His first post was a Research Fellow in Psychiatry and Psychology at St George's Hospital Medical School, University of London. He is the author of Thinking Psychologically (Palgrave) and co-editor of Accounting for Relationships (Methuen). He is an occasional columnist for the Guardian, the BBC and the Times Higher. He currently works in private practice in Greater Manchester. He has full accreditation from the British Association for Behavioural and Cognitive Psychotherapies.
