HOME • MENTAL FITNESS MONTH
Mental Fitness Month
This November, we're taking the first collective step toward building a mentally fit world. It's creating a new norm, where people learn to build the skills that help them thrive, overcome challenges, adapt to change and connect with others.
For 30 days, we focus on proactive skill building through five simple daily practices. They are evidence-based, grounded in research, and proven to strengthen mental fitness over time.
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Our goal is to complete 100,000 reps in November. This is just the beginning of making mental fitness skills something every human can learn, practice and carry through life. Mental fitness is for everyone, because just like physical fitness, these skills benefit us all.
Mental health challenges are rising.
Stress, burnout, anxiety, and depression are rising, and together they reflect a growing mental health crisis. Yet our approach remains mostly reactive, focused on treatment once people are already struggling.​
The skills to stay healthy and resilient already exist, but they are not part of daily life. We all recognise the importance of physical fitness and invest in training our bodies. But when it comes to the mind, proactive skill building is still the exception rather than the norm.
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Mental Fitness Month is about closing that gap. This is not a cure for mental illness, but a foundation every human can build. It's the shift from crisis response to prevention, from awareness to action, and from treating illness to strengthening the skills that support mental health for everyone.
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If you have a brain, you have mental health and that means you can start building your mental fitness.
Our Solution
The mental health crisis cannot be solved by treatment alone. What is missing is a proactive way to build the skills that protect and strengthen our mental health before people reach breaking point.
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This approach has been built alongside our advisory committee of neuroscientists, clinical psychologists, and counsellors, ensuring it is grounded in both science and practice.
Time is one of the most common reasons people give for not working on their mental health. It often feels like there's no space to fit it in. ​That is why our solution is based on Mental Reps. These are small, repeatable actions that can be integrated into everyday life. Just like physical reps strengthen the body, mental reps strengthen the mind.​
The Daily 1%
What you'll do each day to build your mental fitness.
Mental Fitness Month is built on our Daily 1% Model: 14 minutes a day for five simple exercises - breathwork, mindfulness, gratitude, connection, and visualisation. These daily reps build our mental fitness by strengthening the core skills in our evidence-based framework, from self-regulation, attention and focus to growing self-compassion, thinking flexibly, strengthening connections and purposeful action. The goal is not perfection. Some days you might miss an exercise, or complete fewer reps, and that is okay. What matters is showing up often enough to build momentum and carrying these practices into your routine well beyond November.
Breathwork
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(20 Mental Reps, 1-3mins)
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Skill trained: Self-Regulation
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STEP 1
Identify what you’re thinking, feeling, and noticing in your body.​
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STEP 2 (CHOOSE YOUR REP)
​Choose the type: Calm (down-regulation) and Energise (up-regulation)
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Calming Breaths
→ Inhale once through the nose (~2s), then take a quick top-up inhale (~1s).
→ Exhale slowly through the mouth, as if gently blowing through a straw (~6s). -
Energising Breaths
→ A quick inhale through the nose (~1s).
→ Sharp exhale through the mouth (~1s).
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STEP 3
Perform 20 conscious breaths and notice the shift.​​​
