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Five ways men can improve their mental health through actions not words

Paul Galdas, Professor of Men’s Health from the University of York, emphasises that men can improve their mental health through actions, using a method called Behavioural Activation (BA). BA involves engaging in activities that bring purpose or enjoyment to disrupt negative cycles. Here are five ways men can apply BA.

26th November 2024

By Professor Paul Galdas

A man in casual clothing, Professor Paul Galdas, sat on top of a giant life-sized moustache with 'Movember' written underneath it. He is smiling and there is water — Professor Paul Galdas, University of York

Fellas, we need to talk about mental health. Or do we?

Improving your mental health doesn’t always require you to spill the beans to someone about how you’re feeling. In our recently developed mental fitness programme for men in the workplace, we use an approach called Behavioural Activation to provide simple, evidence-based ways to improve mental wellbeing through actions instead of words.

What Is Behavioural Activation (BA)?

BA focuses on identifying and engaging in activities that bring purpose or enjoyment. These actions disrupt cycles of inactivity, isolation, and negative thoughts. It’s not about waiting to feel motivated—it’s about setting goals to do activities first and letting positive feelings follow.

Men may not always spot the signs they’re beginning to struggle with their mental health because they’re more likely to experience things like irritability, anger, over working, or withdrawing from people and activities. If you recognise that you’re starting to feel like this more frequently, try taking some of the simple actions below to get things back on track.

Start small: the power of simple actions

BA works because it breaks tasks into manageable steps. Men often find it appealing because it is practical and focuses on setting goals and taking actions, rather than just talking. Here’s five examples of how you can apply BA principles in everyday life.

1. Make time for fun

Men often overlook the value of fun and relaxation for mental health. Life can become all work and no play. It sounds obvious, but research shows that regularly planning fun activities can reduce stress and improve mood.

Action plan ideas:

Set aside 30 minutes each week for a favourite hobby like gaming or building something.
Spend an evening watching your favourite TV show or listening to music you love.
Schedule a “tech-free” evening to unwind with a book, music, or time outdoors.

2. Physical health

Exercise clears your head and lifts your mood. Even short walks can make a big difference. You don’t need a gym.

Action plan ideas:

Take a walk around your local area or park twice a week. Leave the phone at home.
Do 10 press ups after waking up or during the adverts on TV.
Sign up for a low-pressure, no commitment group activity like a recreational 5-a-side league or social run club.

3. Spend time with people who matter

Good company is good for your mental health. Spending time with mates can ease stress and remind you you’re not alone.

Action plan ideas:

Call or text a mate once a week, even if it’s just a quick “how’s things?”.
Plan a meet-up for a coffee, curry, or a game of cards, darts, or pool.
Set a recurring time for family dinners or game nights.

4. Work-life balance

Work stress can pile up fast. You can’t always change the job, but you can protect your time and energy.

Action plan ideas:

Set a strict “no work emails” rule after 8pm (or a time that works for you / your work day).
Take a 5-minute break every hour to stretch, grab some water, or breathe.
Dedicate one evening a week to a hobby or personal project.

5. New challenges

Taking part in meaningful activities or learning something new can boost self-esteem and mental clarity. It can also give life a stronger sense of direction.

Action plan ideas:

Take on a small challenge that’s been nagging away at you, like organising a cluttered drawer.
Try a new skill—watch a YouTube tutorial or fix a household item.
Volunteer for a cause you care about, even if it’s just giving a neighbour a hand.

Why it works

These small, intentional actions increase engagement with life. Over time, they can reduce the power of negative thoughts and build momentum for positive change.

Don’t feel motivated? That’s normal. Start with the easiest task on your list. Behavioural Activation is about acting despite how you feel. In our workplace programme for men, we talk about “following the action plan, not your mood”. Mental health isn’t about being perfect, every small step forward counts. Begin with one action from your list. Stick with it for a week. See how you feel. Over time, these small efforts create lasting change.