Unfrozen: The 90-Day Reset for Men A Mental Health Training Plan and Guided Journal

Every day follows the same five steps, so you always know what to do next.

Check in with how you slept and how you feel. Read a short page on what is going on and why. Practise one breathing, body or movement exercise, clearly illustrated. Take one small action out in the real world. Finish with tonight's win: a short prompt, different each day, to end on something that went right.

No experience needed. Every practice has clear steps and a drawing to follow, and every one finishes by settling you back down.

That line is the whole conversation. Put the book where he will find it, in his work bag or by the kettle, and leave the rest to him.

What he writes in it stays between him and the page.

Ordering for Christmas? He could start on Boxing Day and finish on 25 March.

I wrote this book for the man I used to be. Foggy, isolated and coping well enough that nobody asked how I was really doing. If anyone did ask, my answer was always the same: fine.

What got me out wasn’t a pep talk. It was simple, body-based practice: breathing, moving, shaking it off and paying attention to what my body had been holding for years. This book takes the gentlest parts of that work and turns them into a ninety-day plan you can follow at home, on your own. The deeper work happens in person, where I can keep you grounded while we go further.

It’s a paperback because you fill it in. You write in it, score yourself, tick things off and look back at how far you have come.

Most men haven’t, and this book doesn’t ask you to start writing essays. Most days you score yourself, tick things off and write a line or two. Every practice has a drawing to follow. If you can fill in a timesheet, you can fill this in.

Stop the Slide (days 1 to 15): steady your sleep, food and breathing.

Back in Your Body (days 16 to 30): notice what your body has been holding.

Let It Out (days 31 to 45): release what you have bottled up, safely.

Clear Your Head (days 46 to 60): step back from the noise in your head.

Reconnect (days 61 to 75): bring people back into your life.

Build Forward (days 76 to 90): decide where you’re heading next.

A weekly review every seven days shows you what is changing.

A safety page for bad nights, with UK helplines.

When coping slips: the warning signs, and UK help for drink, drugs and gambling.

84 feeling words, so you have better words than “fine”, building phase by phase.

Clear your head pages to get the noise out of your head and onto paper.

Twelve weekly reviews to see what is working and what’s changing.

Twelve new things to try, from parkrun to a sound bath.

Meditation and yoga guides: ways to meditate, which yoga to try first, and 24 more ways to feel better.

A man’s guide to the woo woo: eleven alternative therapies, rated honestly by the evidence.

A song for every day, with a 90-track playlist to go with it.

Free printable extras at unfrozen.co.uk/extras: more Clear your head pages, letter templates and the feeling words card, for when the book runs out of room.

Ninety days, in six phases. Each 15-day phase builds on the last, starting with sleep, food and breath before it asks anything bigger of you.

Something to do every day. A practice and a real-world action as well as a question, so the change happens off the page too.

Body first. Breathing, movement and shaking it off, each with a drawing to follow. Who shouldn’t do this explains when to check with your doctor first.

Built for sceptics. A man’s guide to the woo woo rates eleven alternative therapies by the evidence, so you can skip anything you don’t buy.

Help built in. A safety page with UK helplines, a plan for bad nights, and honest help when coping slips into drink, drugs or gambling.

A paperback on purpose. There’s no Kindle edition, because you write in it.

Written in Preston, for UK readers, by a bloke who spent years saying “fine” when he wasn’t.