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.

What do men say about 5-Reps?

“It can be a lonely place, sometimes being in your own head a little bit and not knowing what is right and what is wrong. When things aren’t going so well, you always need something to fall back on and I think them habits and being consistent, helps you mentally get through things a lot easier.”

Professional Footballer

“I think out of all the different therapies that are available men are most likely to engage with [the programme] because it is something that they will not feel stigmatised by just discussing their behaviours and their activities.”

NHS Clinician

“My coach called a spade a spade, and I’m also very much like that, I can relate to that. And I think we just had a… he could almost kind of sense what I wanted to say but help me get it out.”

Paramedic

“It’s really relaxed, it’s not clinical. It sort of puts the onus on yourself to make the changes and it’s quite individualized, so even though it’s a structured programme, it’s really to adapt to your lifestyle.”

Emergency Care Clinician

“It wasn’t like counselling, it didn’t look like a ‘sit and talk to a counsellor and someone will fix all your problems for you’. It was more the fact that it was a tool that, even when the programme was finished, it was something that if it worked for me, I had nothing to lose, I might as well give it a go and see if it’s something that will help me and work.”

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