January is a natural moment for many of us to take stock and reflect on the changes that we want to see in our lives. And, after the chaos and indulgence of the festive season, it’s only natural that a lot of this focuses on how to improve our mental wellbeing.
This isn’t always because we think something is wrong with us, but is often because we want to feel that little bit more calibrated, measured, and composed heading into the new year. Many of us are quietly asking the question of whether we are doing enough to look after our mental health.
There is enough information out there about the ways to improve our mental wellbeing to fill the British Library several times over; finding a place to start can be quite overwhelming. If you’re in this position, we think that the Five Ways to Wellbeing (with an additional sixth way for those who need it) framework is an excellent starting point. Originally developed by the New Economics Foundation, the programme provides a combination of behaviours that help enhance wellbeing, and reduce the number of people who develop mental health disorders in the longer term.
The Five Ways to Wellbeing: A Simple, Evidence-Based Framework
Since their introduction, the Five Ways to Wellbeing have been taken up by organisations like the NHS and Mind because they offer something that much mental health advice doesn’t: a simple, research-informed way of thinking about what actually supports wellbeing for men over time.
It can be useful to think of the Five Ways as practices rather than personality traits. They don’t require you to be naturally upbeat, disciplined, or particularly self-aware. Instead, they identify small, repeatable behaviours that can be built into everyday life. Over time, practicing these behaviours gradually shapes how you feel and respond to the world around you.
At its core, the first of the five ways is about staying connected. Regular, meaningful contact with other people plays a central role in supporting mental wellbeing. This doesn’t require constant socialising or large friendship groups; what matters more is having a few relationships where there is honesty, shared experience, and a sense of being understood.
The second focuses on movement. Physical activity has a well-established relationship with mental health, not only through fitness but through its impact on mood, energy levels, and emotional regulation. Moving your body, whether through structured exercise or everyday activity, can help discharge tension, improve sleep, and create a greater sense of balance between mind and body.
The third encourages paying attention. This is about noticing what’s happening internally and externally, rather than moving through life on autopilot. Taking time to observe thoughts, emotions, and patterns of behaviour can create distance from them, making it easier to respond rather than react.
The fourth way is about learning. Continuing to develop skills, interests, or knowledge supports mental wellbeing by reinforcing a sense of growth and agency. Learning doesn’t have to be formal or goal-driven; it can be as simple as exploring a new interest or challenging familiar routines.
Finally, the fifth way centres on giving something back. Acts of contribution, whether through helping others, sharing time, or offering support, can strengthen feelings of purpose and connection. Feeling useful and valued within a wider context often plays a very important role in sustaining wellbeing, particularly during periods of uncertainty or change.
Why Many Men Can Benefit From a Sixth Way
Taken together, the Five Ways to Wellbeing support many of the underlying conditions that help us feel mentally well: connection to others, a sense of agency, emotional regulation, ongoing growth, and purpose. When these are present in everyday life, most people find it easier to manage stress, stay balanced, and recover from setbacks. For many men, simply making more consistent space for these practices can make a noticeable difference to how they feel.
That said, it’s also common for men to be doing all the “right” things and still feel flat, anxious, or stuck. This often reflects the fact that some experiences don’t resolve through optimisation alone. Habits can support wellbeing, but they don’t always untangle deeper patterns, long-standing stress responses, or emotional blind spots that quietly shape how we think, feel, and relate to others.
This is where understanding becomes as important as action. Wellbeing habits are powerful, but they work best when paired with insight. For many men, the challenge is in understanding why certain situations keep triggering the same reactions, or why some feelings persist despite positive routines.
For those who find themselves in this position, therapy can act as an important Sixth Way to Wellbeing. This shouldn’t be a replacement for the other five, but an extra step that helps understand what’s underneath them. Therapy offers structured reflection, helping men recognise patterns, develop emotional skills, and understand how past experiences continue to influence the present. It doesn’t require a crisis; many men use therapy as a form of maintenance or calibration.
At the Men’s Counselling Service, our role is to make that step feel clearer and more accessible. We help men explore their options, understand the practicalities, and find therapists who work in a way that feels appropriate and grounded. If you’re curious, you can explore our therapist directory, read more about the cost of therapy, or learn how other men have navigated the stigma around talking at your own pace.