A Man’s Guide to Self-Care: Small Steps, Big Impact

Finding time for self-care can feel impossible, especially for men. For many of us, the idea of self-care has historically been reserved for when life hits a breaking point. We push through the work grind, juggle family and friendships, and often feel like we don’t have a minute to spare. But here’s the catch: self-care isn’t about a weekend escape or a grand overhaul. It’s about small, actionable steps that can create a massive impact on our mental, physical, and emotional health.

Self-care is about safeguarding our own health and happiness so we can show up as the best version of ourselves. And in case you’re thinking, “I don’t need it,” consider this: more than 75% of Australians who died by suicide in 2021 were men. Men also experience depression and anxiety at alarmingly high rates. We’re facing a self-care crisis, and it’s time to take charge.

Here’s a breakdown of why self-care is so crucial and, most importantly, how to do it, without spending big bucks or upending your daily routine.

1. Start with Your Mindset:

Self-care starts in the mind, and how we approach our mental health can set the tone for every other aspect of wellbeing. In Australia, around 1 in 8 men will experience depression, and 1 in 5 will experience anxiety at some point. These statistics highlight a growing issue among men who feel pressured to be “tough” and bottle up their emotions.

The key is to ditch the “all-or-nothing” mentality. Small changes, like taking 10 minutes each morning to practice mindfulness or gratitude, can help. Apps like Smiling Mind (an Australian, non-profit organisation) offer free, evidence-based programs that only take a few minutes each day. The results? Studies show that mindfulness can significantly reduce anxiety, stress, and even symptoms of depression.

Actionable Tip: Try starting your day with three things you’re grateful for. Science tells us that gratitude has a measurable impact on improving mood and reducing stress.

2. Move More, Not Just for Fitness, but for Mental Clarity

We all know exercise is good for us. But what you might not realise is that regular physical activity is a cornerstone of mental resilience, not just physical health. And for those of us who cringe at the thought of hitting the gym, the good news is that even simple movements—walking, gardening, or a quick jog—count.

According to Beyond Blue, physical activity can decrease symptoms of depression by up to 30% and anxiety by as much as 40%. You don’t need to sign up for marathons; instead, try to incorporate natural movement into your daily routine. One study from Deakin University shows that just 30 minutes of activity can significantly boost our mood and energy levels.

Actionable Tip: Aim for 30 minutes of movement, five days a week. Whether it’s a walk around the block or a game of footy, consistency is key.

3. Connect with Your Mates, Even When It Feels Hard

Social connection can be a powerful antidote to stress and loneliness, both of which are major contributors to poor mental health. Yet, men often have fewer social supports than women and may not reach out during tough times. Lifeline Australia reports that more than 30% of calls are from men, but many are first-time callers reaching out when they’re already in crisis.

Studies show that strong social connections help lower levels of depression and anxiety and improve physical health outcomes. A 2022 study by Relationships Australia revealed that men with close friends report feeling more resilient and happier than those without.

Actionable Tip: Make time for a catch-up with a mate each week. Even if it’s a quick chat over coffee or a text exchange, connection matters more than you might think.

4. Prioritise Quality Sleep

Sleep is where true self-care begins. If you’re constantly battling fatigue, you’re likely neglecting this critical area. Poor sleep has been linked to everything from depression and anxiety to increased risk of chronic diseases like heart disease and diabetes. Yet, about 4 in 10 Australians don’t get enough sleep, with many men citing stress and work demands as contributing factors.

To get better rest, consider adopting simple sleep hygiene habits like establishing a regular bedtime, minimizing screen time an hour before bed, and creating a relaxing evening routine. These small changes can add up, improving mood, mental sharpness, and physical health.

Actionable Tip: Try winding down 30 minutes before bed by avoiding screens, caffeine, and bright lights. Reading, journaling, or stretching can be relaxing alternatives.

5. Set Boundaries to Protect Your Energy

Many of us struggle to say “no,” whether to work demands, social events, or even helping others. But burnout is real, and it’s vital to remember that self-care sometimes means setting boundaries. Research from the Black Dog Institute shows that overwork is one of the leading contributors to stress, anxiety, and burnout in men.

Think of boundaries as a way to safeguard your wellbeing. It’s about knowing when to step back and not letting guilt take over. If we’re constantly depleted, we’re not helping anyone—least of all ourselves.

Actionable Tip: Identify one area where you can set a boundary, whether it’s in your work hours or personal commitments. Practice sticking to it, and notice how it impacts your energy levels.

6. Feed Yourself Well

Good nutrition is about more than just staying in shape; it’s fundamental to brain health, mood, and energy. The Australian Institute of Health and Welfare reports that nearly 1 in 3 men are now considered obese, contributing to a higher risk of health issues such as heart disease and diabetes. But this doesn’t mean you need to go on a strict diet or give up all the foods you love.

Instead, focus on incorporating more whole foods like vegetables, fruits, lean proteins, and whole grains. Research shows that diets high in processed foods and sugars are associated with higher rates of anxiety and depression. Keeping it simple and making one small shift at a time can make eating healthier manageable.

Actionable Tip: Start by adding one extra serving of veggies to each meal. It’s a small step, but it can help boost your overall nutrition and mood.

Making Self-Care Your Own

Self-care isn’t about pampering or elaborate routines; it’s about small, deliberate choices that protect and enhance your mental and physical wellbeing. It’s okay if you don’t make every change overnight—the goal is progress, not perfection. Find what works for you and make it part of your life. With every step, however small, you’re investing in a happier, healthier future.

Let’s rewrite the story around men’s self-care, one small step at a time.

Author Bio

BT is the founder of BT's Happiness Project, a platform dedicated to helping people unlock greater happiness, wellbeing, and fulfilment. Based in Melbourne, BT is on a mission to become Melbourne's top life coach and to represent the nation in walking at the 2028 Olympics—all by his 50th birthday. Through a mix of personal experience, practical insights, and science-backed strategies, BT empowers individuals to make self-care accessible, purposeful, and life-changing. Follow BT’s journey on BT's Happiness Project Resource Centre on YouTube or connect with him on LinkedIn for tips, challenges, and more.