Performance Habits
5-Reps
Five stages. Five weeks. Mental fitness made simple.
What is it?
5-Reps is a simple, five-stage, five-week mental fitness programme for men. It provides a structured framework to build resilience, establish healthy routines, and develop effective coping strategies, empowering men to take charge of their mental wellbeing and perform at their best in work and life.
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How does it work?
The 5-Reps Programme is built on the clinically proven principles of Behavioural Activation (BA), a practical and action-focused approach to mental wellbeing. BA works by helping men intentionally adopt positive behaviours and routines that ‘activate’ a more constructive mindset and emotional state. Through structured habit-building and goal-oriented actions, 5-Reps empowers men to take control of their mental wellbeing, fostering resilience and long-term positive change.
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Why it works
Action
(Taking control through behaviour)
- Small, intentional actions build momentum.
- Structured habits and routines drive progress.
- Action drives change—doing comes before feeling.
Mindset Shift
(Rewiring your habits)
- Positive behaviours reshape emotions and thinking.
- Small wins build confidence and motivation.
- Take ownership of your mental wellbeing.
Improved Wellbeing
(Sustained positive change)
- Wellbeing strengthens through consistent action.
- Better habits create a more resilient mindset.
- Mental fitness becomes second nature.
Not just another wellbeing service
Built for Men Under Pressure
Trusted by elite professional footballers and frontline NHS professionals, our approach is tailored specifically to help men in high-pressure roles take control of their mental fitness and wellbeing.
Solutions at Your Own Pace
Receive a digital guide and journal, working through a five-step programme at your own pace with confidential support from a trained coach from outiside your organisation. Choose which small changes to introduce into your daily routine to improve mental fitness and overall wellbeing.
Small Changes, Big Results
Focus on simple, practical changes that build healthy habits and help manage everyday challenges - including stress, low motivation, and work-life balance - key factors that affect mood, wellbeing, and performance.
Evidence-Based
A clinically proven approach developed by world-leading academics and men’s health experts, designed specifically for men in high-pressure work environments.