10 Ways Men Can Boost Their Mental Health in 10 Minutes

Struggling to find time for your mental health? Here are 10 simple actions that take less than 10 minutes and can have a big impact:

1. Take a short walk — move your body, clear your mind.

2. Text a mate — even a “how are you?” matters.

3. Breathe — try box breathing (4–4–4–4).

4. Write one thing you’re grateful for.

5. Step outside — sunshine or rain, it grounds you.

6. Stretch — loosen the tension in your shoulders.

7. Drink water — basic, but overlooked.

8. Listen to music that lifts you.

9. Sit in silence — no phone, no agenda.

10. Plan one thing to look forward to this week.

Change doesn’t have to be huge. Just start. 

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