After the success of our first event in 2023 we reached out to David Millar, a transformational coach and the driving force behind Mantra Menswork, a haven for men's mental health and wellbeing.

David is on a mission to redefine the conversation around men's mental health, helping individuals across the UK to unlock their full potential. Through coaching, courses and retreats, he empowers men to take control of their mental well-being and make meaningful strides toward a fulfilling life.

January can sometimes be tough to get through so if you're feeling a bit off-kilter, lost, or just need a bit of a nudge in the right direction, David's got your back. As we dive into the new year, he's sharing his top 10 tips to help you not just survive but thrive through January and 2024.

1. Take your 'MEDS': Mindfulness, Exercise, Diet, and Sleep

Kickstart the year by taking care of your engine. A clean body, mind, and spirit pave the way for optimal functioning, revealing your untapped potential.

2. Develop a Strong Morning Routine

Combat apathy and atrophy by injecting challenge and discipline into your day. Start your day strong and set the tone for success.

3. Sync Your Nighttime Routine with Your Morning Routine

Switch off those screens, do the dishes, and prioritise healthy habits before bedtime. Your morning self will thank your evening self.

4. Don't Gossip

Invest your time living your life instead of complaining about others. (See tip number 7 for a reminder.)

5. Avoid Procrastination

Acknowledge when you're procrastinating, break the circuit with a walk or shake, and start small. Two minutes on a dreaded task can make a world of difference.

6. Write Out Your Core Values

Discover what drives you and why. Post them where you can see them daily, serving as a compass for your choices.

7. Read a Book that Inspires You

David suggests "The Four Agreements" by Don Miguel Ruiz:

1. Be impeccable with your word
2. Don't take things personally
3. Don't make assumptions
4. Always try your best

8. Simplify

Life is complicated enough; sometimes less is more. Identify what you can let go of to declutter your mind and space.

9. Develop a Theme for the Year and Set Clear Goals

Imagine how you want to feel by the year's end and work backwards to create achievable goals that support your vision.

10. Say No

Learn to let go of what you can't control, set boundaries that protect your well-being, and ditch the fear of missing out. Take the time to work on yourself.