Young men are experiencing problem anger at unprecedented levels. That’s the key finding of a new national study from the Canadian Men’s Health Foundation. The study finds that half of Canadian men under 30 are at risk of levels of anger frequent or intense enough to damage relationships and daily life. Problem anger occurs when anger interferes with daily life, relationships, and work. 

The same study finds that four in 10 men under 30 wanted to hit someone when angry in the past month. These findings point to a generation of young men wrestling with emotions they were never taught to name – let alone regulate.

“It’s a global issue and it’s deepening,” says Dr. David Kuhl, President & Co-Founder of Blueprint, a non-profit society that recently merged with the Canadian Men’s Health Foundation to deliver research-backed mental health programs for men, families and communities. “Men today are grappling with geopolitical uncertainty, economic challenges, job insecurity and the rising cost of housing – all while trying to live up to shifting norms of masculinity.”

A Hidden Epidemic

Darlene Mathews is a Victoria, BC-based registered social worker with five decades of experience in what she describes as the ‘helping professions.’ “We still raise boys to be stoic and self-contained. But anger is almost always a second emotion: it sits on top of something deeper like shame, fear or hurt,” she explains.

Mathews has spent much of the past decade working with more than 600 men convicted of violence-related offences through BC’s Ministry of Justice. Her experiences interacting intimately with hundreds of troubled men as a facilitator have given Mathews a rare window into male emotion.

“Many men are gobsmacked to discover they can pause before reacting to their anger,” she says. “Once men learn that they can name the feeling beneath their anger – whether it be betrayal, embarrassment or disappointment – they’re able to choose a different response.”

The Science of “Problem Anger”

The Canadian Men’s Health Foundation study uses the Dimensions of Anger Reactions (DAR) scale to classify problem anger risk. Men who reported getting angry, staying angry or wanting to hit someone “some of the time” or more are considered at risk.

Demographic analysis reveals that men aged 19–29 are almost three times more at risk of problem anger than men aged 45–59 – even after adjusting for income and education. BIPOC men, lower-income men and those living alone also show elevated odds. In other words, youthful anger isn’t just a “phase” – it’s a measurable public-health issue shaped by economic, social and cultural stressors.

What’s Fueling the Fire

Clinicians like Dr. Kuhl and Darlene Mathews trace problem anger in young men to a perfect storm of psychological, social and environmental factors.

“Economic pressures are huge: housing costs, precarious jobs and the gig economy,” says Mathews. “Add isolation, online culture – even pornography addiction – and you have a generation of younger men spending more time in front of screens than with people. They’re disconnected, and that fuels frustration.”

Mathews points out that many of these young men grew up amid shifting gender norms. “There’s a power imbalance between men and women that society is still renegotiating…men feel uncertain about their role in today’s world.”

When looked at regionally, the study’s data supports Mathews’s insights. For example, men living in Ontario – where urban stress and cost of living pressures are highest – showed greater odds of problem anger than those living in other regions of the country.

Masculinity and Emotional Vocabulary

Experts believe that traditional notions of masculinity compound problem anger in young men. Boys are still taught not to cry from a very young age, explains Matthews. “If a boy gets hurt, the message is often: ‘go ride your bike…don’t make a scene.’ By adulthood, the boy has learned to hide pain and channel every emotion into anger.”

Mathews quotes researcher Brené Brown’s observation that humans experience 87 distinct emotions, noting that most men talk only about three: happiness, sadness, and anger. “Until we teach boys the full vocabulary of feelings, anger will keep doing the talking,” she says.

And the consequences are profound: anger expressed outwardly can lead to aggression and violence. Turned inward, it can advance to depression, addiction or even suicide. Men already account for roughly 75 per cent of suicide deaths in Canada, often using more lethal means than women to end their lives.

Inside the “Anger Mountain”

Mathews teaches clients a simple model she calls the “Anger Mountain.” At the base is a trigger: a perceived slight or frustration. If a man fails to stop there and identify the first feeling, adrenaline floods his body, pushing him up the slope toward crisis.

“At the peak, he’ll say and do things he later regrets,” she says. “Then comes the crash: guilt and shame at the bottom. That cycle erodes self-esteem and keeps repeating.” Learning to recognize the trigger phase is key: “pause, breathe and ask yourself what am I really feeling right now?” Mathews tells clients. “That simple question can change everything.”

man taking time to calm down on couch

Building Better Supports

Peer-to-peer programs and networks can be invaluable for isolated younger men. Mathews praises the ManKind Project, a peer-to-peer community where men practice vulnerability and accountability. “Inside that circle, when a man shares something genuine, others respond positively, acknowledging respect. It anchors positive behaviour,” she says.

Mathews also emphasizes the need for accessible counselling and Cognitive Behavioural Therapy treatment options outside of the criminal justice system. “By the time I see men, it’s often years too late. We need community-based programs that reach them long before a court order.”

How We Can Help

According to Dr. David Kuhl, men need to feel seen, heard, and supported. “It’s important to understand another person’s feelings and behaviours rather than blaming or shaming them,” he says. “Men’s health isn’t just physical. It’s about who I am as a man in relationship to myself, to the people I love, and within my community.”

The Canadian Men’s Health Foundation reached over two million people in 2024 and is building on that momentum to drive deeper change. The goal is to create spaces — both online and in communities — where men feel welcome no matter what emotions they’re experiencing.

Men need a place in the world that understands them beyond stereotypes. That means devoting time and resources to developing programs and opportunities for men to engage more fully in their own lives and the lives of their families and communities. So the next generation doesn’t continue these same cycles of silence and struggle.

Five Practical Ways to Cool the Heat

Mathews offers these everyday tools for young men who feel their anger rising:

  1. Pause and name it. Remember that anger is a second emotion. Ask: “What came before – hurt, fear, shame, disappointment?”
  2. Use the R-A-I-N method. Recognize what you feel. Allow it. Investigate why it’s there. Nurture yourself instead of attacking.
  3. Check your thinking errors. Notice when you’re blaming, over-generalizing or minimizing others’ feelings – classic traps that fuel rage.
  4. Master the Four F’s. When triggered, the body chooses Fight, Flight, Freeze, or Fawn. Learn which is yours so you can interrupt it early.
  5. Connect before you correct. Call a friend, walk, breathe, journal – any step that restores connection to self or others before reacting.

“Anger itself isn’t bad,” Mathews stresses. “It’s energy. Used well, it’s protective and motivating. But unmanaged, it damages everything in its path.”

Changing the Narrative

Despite the sobering statistics, Mathews is optimistic about the future of young men. “Their beliefs aren’t as entrenched as older generations,” she says. “If we reach men under 30 with emotional-intelligence skills now, we can prevent decades of pain later.”

Ultimately, addressing men’s anger means re-imagining masculinity itself. That means parents encouraging sons to cry without shame; teachers rewarding empathy as much as achievement; employers treating emotional regulation as a leadership skill; and health systems funding anger-management programs as seriously as addiction or depression treatment.

“Every one of us has a critical role to play,” says Matthews. “Let’s stop judging anger and start understanding it. When young men learn that emotional regulation is strength, not weakness, we’ll all live in a calmer, safer, more compassionate world.”

Change begins when we start listening. Every act of empathy, every space that helps young men feel seen, moves us toward a culture where anger no longer isolates — it connects. 

What kind of programs and support would you like to see for young men in Canada? Please share in the comments below.

You can be surrounded by people and still feel lonely. Loneliness isn’t about how many friends you have; it’s about whether your need for genuine connection is being met. And what that looks like is different for everyone. While half of Canadian men are at risk of social isolation, feeling lonely and being isolated aren’t always the same thing.

As a human connection expert, author, and keynote speaker, I’ve noticed that many people are starting to take stock of their relationships, who their true friends are, who their acquaintances are, and who really matters most. Some have realized they feel lonely even within their own social circles.

Feeling lonely isn’t about the number of people around you; it’s about how supported and understood you feel.

Four common factors of loneliness:

  1. Lack of meaningful social support
  2. A negative perception of your relationships
  3. Poor mental and/or physical health
  4. A lack of work/life balance

Breaking through loneliness with empathetic curiosity

Empathetic curiosity — asking questions that help you understand someone’s reality rather than trying to “fix” them — can be a powerful way to break through loneliness. When you’re able to interact with people beyond small talk, it can help you feel more supported, connected and content. It’s also how good friendships are formed. Because the truth is, making friends as an adult can be hard.

If you’d like to expand your wolf pack – even if you don’t think of yourself as a “people person” – here are some simple ways to connect with others in meaningful ways.

Ask first, talk second

Asking questions and listening to the answers is a great way to start getting to know someone. That way, there’s no need to have a dazzling talking point ready in your back pocket all the time. Let them do the talking!

Open-ended questions that start with “how” and “what” can lead to more personal answers. Try asking:

  • “What are you most grateful for?” 
  • “What’s one win from this week that you’re proud of?” 
  • “If you could live through the pandemic again, what would you do differently?”
  • “How can I show up for you in bigger ways?”
  • “What’s the question I failed to ask to understand your reality?”

Stay focused

There’s more to a rewarding first-time conversation than a single question and answer. That’s why it’s important to focus on the other person and avoid distractions. 

Part of this involves listening to what ISN’T being said. Does the tone of their voice sound angry, sad or excited? Listen with your eyes. Is their body language revealing clues about how they’re feeling? For example, avoiding eye contact whenever a particular subject is mentioned — like an ex-partner or former employer — is a sign they may be struggling with something. Asking about that thing shows you’re paying close attention, which goes a long way toward strengthening new social connections.

Go bigger with small talk

After your initial exchange, build on what you’ve learned and noticed. “What are you looking forward to the most this summer?” or “How do you feel about being single/looking for work again?”

Deeper topics can lead to disagreements and differences of opinion, but this doesn’t have to be a conversation killer. In fact, the opposite is often true. Instead of taking issue with a topic, try to meet them where they’re at. By refraining from jumping to judgment, a conversation becomes a fun and interesting mutual exchange rather than an off-putting argument.

Find out what makes people happy

Understanding what makes a person happy is a great starting point for connecting with someone. The late psychiatrist Dr. Gordon Livingston did incredible work on the happiness equation. He found that the happiest people had three things in common: something to do, someone to love, and something to look forward to. 

If you don’t know much about the person in front of you, ask them questions about these things to find commonalities and to get them to talk about themselves.  What is this person all about? What are they excited about? How can I be a champion of what they’re doing? It creates a much more positive experience.

Walk and talk

Men hiking and talking

Guys often feel more comfortable having deeper conversations when they’re side-by-side with somebody or while doing an activity. Connecting on a deeper level while looking someone directly in the eye can be uncomfortable.

That’s why talking while walking or getting active is a great way to build friendships.

Join the club

Pursuing your interests with others who share them is a great way to make new friends and deepen your appreciation for your chosen pursuit. Plus, a set schedule helps you make time for these activities. 

Pick something you enjoy doing — bowling, watching sports, video games, barbecuing, hiking, playing darts, the list goes on — and chances are there’s a club, team or special event in your area that welcomes new members or participants. 

Go out with your tribe

Being more social can be as easy as planning a night out with your buddies a couple of times a month. Go to a movie or the pub, head out for a walk or bike ride, or anywhere where you can hang out and have fun. Because our busy lives often get in the way of doing these kinds of things, it’s a good idea to set aside a regular time — say, every other Friday after work — for these get-togethers.

And yes, going out for a pint can be good for you as long as it’s about connection, not just the drinks. You never know who might join in or how a new friendship might start.

Start a new friendship

Making new friends can sometimes feel awkward, but it’s worth it. You might meet someone new at work, the gym, your kids’ activities, or even at the pub. You might be surprised how open people are to making new friends when you connect on a deeper level beyond small talk.

The bottom line

Meaningful connection doesn’t require perfection, just intention. Small, genuine efforts can make a big difference in how supported, understood, and happy you feel.

Editor’s Note: This article was originally published in July 2022 and updated in October 2025 to update resources and ensure accuracy.

Editor’s note: This article was originally published in 2023 and has been lightly updated for clarity, relevance, and current mental-health resources.

Talking about mental health can feel awkward, especially for men who’ve been taught to “tough it out.” It’s not easy to tell someone you’re concerned about them, but it can be life-saving.

Here’s how to START a meaningful conversation with a friend or loved one who might be struggling with their mental health:

  • Set the stage
  • Timing
  • Ask
  • Reflect
  • Think

Set the stage

Set the stage for a successful conversation by informing yourself about trusted mental health resources. Do your research. Find organizations that offer science-based sources of information and are not trying to sell you anything. 

Government, hospital and university websites are also good sources of information. Avoid personal blogs or sites that push quick-fix products for sale. 

Knowledge is power, and some people may need informational support in addition to emotional, social, or practical support.

Timing

Choose a time when you can devote your full attention to the other person. Pick a space or activity, such as walking, where the person is most likely to feel comfortable and where distractions can be minimized. Put your phone on mute.

Ask 

Ask open-ended questions. Open questions invite the other person to tell their story in their own words.

Here are some examples of questions and conversation starters you can use to ask someone about their mental health. “How are you holding up under all the pressure of __________ (e.g. losing a parent, having a demanding job, being a new father).” 

Keep in mind that you may need to ask the same question more than once. “What’s *really* going on for you?” “How can I help you with __________?” 

You may want to remind the person that you are trustworthy, that you care for them, and that you love them no matter what they say. In addition to asking open-ended questions, you also need to listen to the response.

Reflect

Reflective listening is a skill that engages a person and builds trust. Reflective listening helps you avoid assuming what a person needs or misinterpreting what a person is sharing with you. A phrase you can use is: “It sounds like you….” Here you can repeat, rephrase, paraphrase, or reflect on a feeling, depending on what you think would be most appropriate at the moment. 

Avoid giving advice at this time unless you are asked for it. Not giving advice may be hard because you care and want to help. You may want to “fix” things—resist this temptation. Try to think of this as a first talk that plants a seed and begins a process of deeper connection.

Think 

Think about how you would want someone to talk to you if you were struggling. Think about who you feel most comfortable confiding in or asking for help. How do they talk? What do they say? What are the non-verbal signs of communication? 

Chances are, they express empathy and provide affirmations of your strengths and the positive things you are doing. They probably don’t blame, label, argue, or judge you. Choose your words carefully and compassionately.

Remember that this is the START of a conversation—not the end. Offer support and follow-up. Let the person know you are there for them and seek support for yourself, too, if needed. There is a lot of stigma around men’s mental health, and it’s up to us to help change that.

Here are some great resources you can start with:

What makes you feel comfortable talking about your mental health with a friend? Share in the comments below.

Editor’s note: This article was originally published in 2024 and was lightly updated to add new research.

Humans are naturally social beings, biologically wired to connect with others. From a young age, these connections shape who we are and how we see ourselves. People who grow up surrounded by encouragement, empathy, and patience tend to show themselves the same kindness as adults. Those who don’t often find it harder to connect, and may be more critical or impatient with themselves later in life.

Social connection remains essential throughout life. Still, the people who need it most are often the ones who find it hardest to reach out.

Men, in particular, tend to have fewer social connections than women. Cultural expectations — like being independent, stoic, or self-sufficient — can make asking for help feel uncomfortable. Yet isolation takes a toll. 

Research from an 85-year Harvard study shows that strong relationships are the single biggest predictor of happiness and long-term health, even more than wealth or career success. And according to the Canadian Men’s Health Foundation, half of Canadian men are at risk of social isolation.

Most of us naturally participated in group activities as we grew up, but not everyone carries it into adulthood. A drop-in hockey night, a spin class, or a walk with a friend can be a good way to reconnect and build community.

Why connection helps your body and mind

People with strong social ties have lower rates of anxiety and depression, better immune function, and even longer lives. Being around others can help regulate your nervous system, boost motivation, and make it easier to build and maintain healthy routines.

For men, these benefits can be especially important. When life gets stressful or isolating, connecting through shared activities can offer a sense of belonging without pressure or expectation.

Signs you might need more social connection

Take a moment to reflect on whether your need for social connection is being met. Sometimes it’s not about how many people you know, but how connected you feel to them.

Ask yourself:

  • Do I feel lonely or disconnected?
  • Do I spend most of my time alone?
  • Do I communicate with people outside of work?
  • Do I leave my house often?
  • Am I involved in the community?
  • Am I irritable?
  • Do I get easily frustrated?
  • Am I frequently argumentative?
  • Am I feeling anxious, stressed, or depressed?

If several of these questions feel familiar, it may be a sign that you need more social connection. That doesn’t mean something is wrong with you; it means you’re human.

If you’re struggling with depression or anxiety, having a social support system can help. Talking with others, even casually, can help regulate emotions, reduce stress, and remind you that you’re not alone in what you’re feeling. Connection doesn’t have to mean deep conversations or big commitments. Sometimes it starts with something as simple as showing up.

The benefits of moving with others

Joining a group activity isn’t just about getting fit. It’s about feeling connected, supported, and seen —things that matter as much as physical health.

As a clinical counsellor, I work with many men who experience loneliness and find it difficult to seek new social connections. Group activities are a great way to expand your social circle and positively impact your mental health. 

Here are a few ways group movement can make a difference:

It lifts your mood

Moving with others releases endorphins (your body’s natural pain and stress relievers), and social interaction releases dopamine (associated with motivation and your brain’s reward system). Together, they create a powerful combination that helps relieve stress, anxiety, and low mood.

It builds accountability

When you join a team, you’re not only showing up for yourself, you’re showing up for others. That sense of mutual encouragement can make it easier to stay consistent, especially on the days you don’t feel like going.

It increases confidence

Trying something new, learning a skill, or seeing small progress builds confidence over time. And when you’re surrounded by people doing the same, it reminds you that growth is a process, not a competition.

It creates belonging

Something as simple as sharing a laugh, helping a teammate, or recognizing a familiar face can build a sense of belonging. Over time, these small moments of connection become part of a larger support system.

It strengthens communication and empathy

Teamwork requires cooperation, patience, and encouragement. These skills naturally transfer into everyday life when it comes to how you listen, respond, and support the people around you.

Don’t let shame or embarrassment stop you

man-wheelchair-basketball

Even when you know something could help, taking that first step can be hard. Shame is one of the biggest barriers I see when men try to join a new group or activity.

For some, negative experiences with sports growing up still linger. Maybe there was too much pressure to perform, or you were made to feel like you didn’t belong. Those memories can stay with us and make it harder to try again as adults.

Others have told me they avoid group activities because they’re worried about being judged for not being “in shape,” for not knowing what to do, or for being the new person. Time and confidence are common obstacles, too. When your schedule is packed or your energy is low, it can feel easier to stay home.

These are all normal reactions. Change takes courage, especially when it means stepping into a space where you feel uncertain. The good news is that most people walking through that door feel the same way.

Remind yourself that joining a class, a league, or a community group isn’t about proving anything. It’s about giving yourself permission to connect and try something you might like.

How to find the right group activity for you

Finding a group that feels right can take a bit of trial and error. What matters most is choosing something that fits your personality, goals, and comfort level.

1. Think about your goals

Start by asking yourself what you want to get out of it. Do you want to learn a new skill? Meet new people? Stay active? Or have fun?

Your goals don’t have to be complicated. “I want to feel better” or “I want to get out of the house more” are perfectly good reasons to start.

When your reason feels meaningful, you’re more likely to stick with it.

2. Start small

If the idea of joining a team or class feels overwhelming, begin with something simple.

Go for a walk in a busy park, try an online class, or join a drop-in activity where you can come and go without commitment.

Once that feels comfortable, build from there — maybe a weekly class, a rec league, or a hiking group. Small steps add up.

3. Bring a friend

If you can, invite someone you trust to join you. Having a familiar face beside you helps make the experience feel less intimidating.

If no one can join, that’s okay too. Going solo can make meeting new people easier, since you’ll be forced out of your comfort zone sooner. 

4. Find a group that fits you

Not every environment will feel right, and that’s okay. Look for a group that reflects your values and comfort level.

That could be a local rec centre class, a queer sports league, a men’s running group, or a walking club at work. When you find a space where you feel safe and accepted, connection happens more naturally.

5. Let go of perfectionism

You don’t need to be good at something to belong. Nobody expects you to be the fastest, strongest, or most experienced person in the room.

Motivation goes both ways

When you join a new group or activity, it’s easy to focus on how uncomfortable you feel and wonder if you’ll fit in, if you’re good enough, or if people will notice that you’re new.

But what we often forget is that everyone else is probably wondering the same thing.

Your decision to show up might make it easier for someone else to do the same. There’s almost always another person standing in that same doorway, debating whether to walk in. Seeing you take that step can be the encouragement they need.

That sense of shared accountability and mutual support is what builds real community,  not just exercise partners, but people who look out for one another. When you move with others, you’re doing more than working out. You’re helping create a space where everyone feels a little more connected, capable, and strong.

What are some classes or groups you’ve been thinking about trying out? Share in the comments below!

Editor’s note: This article was originally published in 2023 and has been lightly updated to include current research and Reddit quotes.

It’s been said that “no man is an island,” and for good reason. As a Registered Psychologist living and working in the beautiful mountain town of Nelson, B.C., on unceded Ktunaxa and Sinixt lands, I know how important it is to have people in our lives who care about us and support us.  It’s easy to get busy and lose touch, but the health impact of disconnection is real.

According to the Canadian Men’s Health Foundation’s 2025 study, nearly half of Canadian men report feeling isolated—especially younger men.

As one Reddit user put it:

The reason men struggle with loneliness isn’t because of our lack of romantic intimacy, it’s our lack of platonic intimacy. — r/malementalhealth

That’s where a men’s group comes in. It gives you a space to talk about what’s real, to listen, and to be reminded that you’re not the only one trying to figure things out.

What a men’s group is (and why it works)

A men’s group is a small, intentional gathering where men meet regularly to talk, listen, and support each other. It’s not therapy or self-help, it’s community.

You might meet around a campfire, over coffee, or on a walk. Some groups focus on hobbies; others are about open conversation. What matters is showing up.

One man on Reddit wrote about starting a group in his 50s:

We meet every week on Zoom. I’ve had multiple conversations with members who told me the group saved their life. — r/AskMenOver30

Men’s groups work because they offer a space for honesty without judgment. Our connections with others help us cope with setbacks, solve problems, feel more confident, and even manage health problems and stress. 

The proven health benefits of men’s groups

three men talking

Research shows clear benefits for men who meet regularly:

  • Lower stress and blood pressure. Regular social interaction helps regulate cortisol.
  • Better mental health. Talking with peers reduces anxiety and depression.
  • More resilience. Hearing “me too” changes how men cope.
  • Stronger relationships. Empathy built in groups improves connection with partners and kids.
  • Healthier habits. Shared accountability encourages exercise, volunteering, and reflection.

Connection doesn’t have to be deep every time. Even short, consistent catch-ups help. The key is keeping it regular and real.

How to start a men’s group

If you can plan a barbecue, you can start a men’s group.

Men’s groups are often formed around some shared interest. In my neck of the woods, one of my groups is a men’s book club. Each of us picks a book in rotation. We’ve read adventure non-fiction such as North to the Night, novels including American War, and classic epics. 

In our meetings around a campfire, at a beach, or in a restaurant, we often find ourselves connecting plot lines and themes to events in our own lives. This usually leads to more personal topics that help get things off our chests, and allow us to share advice, perspectives and insights that make the ups and downs of life easier to handle.

We build connections with each other as we talk about work stressors, the challenges and joys of parenting, upcoming family trips, past and current adventures, politics, Truth & Reconciliation, and the complexities of our dating and long-term romantic relationships

Pick a focus

Shared interests make connections easier, whether it’s reading, hiking, cycling, cooking, or just catching up once a month.

Keep it small

An ideal number of guys to have in the group is 5 to 7. That’s enough for variety, but small enough to build trust.

When the group is too big, the banter tends to be more, “How’s work going? What are you getting up to these days?” and that’s about as deep as it gets. Which is also great, don’t get me wrong. Any opportunity to connect socially is always beneficial.

But if you want to connect on a deeper level, a smaller number enhances the group dynamic.

Set a schedule

Once a month works for most. Consistency builds habit and belonging.

Rotate hosts

Shared ownership keeps momentum going and avoids burnout

Ideas that bring men together

Not sure where to start? Try one of these to start:

  • Learn something. Watch a documentary or TED Talk together and talk about it afterward. Topics like creativity, stress, or fatherhood tend to be good conversation starters.
  • Build something. Join or start a Men’s Shed, tackle a home project, or volunteer on a community build. Working side-by-side makes conversation easier.
  • Do something active. Go bowling, hiking, or play a sport together. Movement helps conversations flow without trying.
  • Help someone. Volunteer at a food bank, fix a neighbour’s fence, or organize a park clean-up. Helping others builds a sense of purpose and connection.
  • Keep it simple. One group described it like this:

The whole point is to vent—or just listen. You can sit in the corner quietly and that’s enough.” — r/askTO

Sometimes connection starts simply by being there.

Another fun skill-building option: Memorizing jokes that are guaranteed to make people laugh! Here’s one of my faves: 

Q: How many psychologists does it take to change a light bulb?

A: One, but the light bulb has to want to change.

What kind of men’s group would you like to start? We’d love to hear your ideas in the comments below!

When motivation is low, a three-minute workout can help. Join Trevor Linden and Club 16 Fitness trainers for a quick reset designed to boost your energy, lift your mood, and get you moving again.

If you’ve ever stared at your sneakers and thought, “Maybe tomorrow,” you’re not alone. We all hit those days when motivation feels out of reach and the couch seems far more appealing than squeezing in a workout.

But here’s something worth knowing: you don’t have to wait to feel motivated before you move. In fact, movement itself can create motivation. Even three minutes can spark the shift your body and brain need to get going again.

Why movement helps when motivation is low

When your energy’s low, it’s easy to assume you need to think your way out of it. But science shows your body can often lead your mind out of a slump.

1. Movement triggers a quick mood boost

Studies show that even a single short session of physical activity can lift your mood, reduce stress, and sharpen focus.

2. It changes your brain chemistry

When you start moving, your body releases dopamine and serotonin. These chemicals help regulate mood and focus. It also lowers levels of cortisol, a stress hormone that can leave you feeling anxious or tired.

Regular movement increases brain-derived neurotrophic factor (BDNF). This protein helps your brain adapt and grow, supporting better focus and emotional balance over time.

3. Movement actually creates motivation

Motivation isn’t a switch you flip on; it’s a cycle. Scientists have found that exercise can activate the parts of your brain responsible for drive and reward.

A book called “The Motivation Myth” proposes a simple idea: movement sparks motivation through a feedback loop. You move → you feel a little better → that small win reinforces the desire to move again.

What happens in just 3 minutes

When you take three minutes to move your body immediately begins to respond. This could be a desk stretch, a short walk, or a guided reset like the one with Trevor Linden.

Here’s what’s happening under the surface:

  • Heart rate rises: Your brain gets more oxygen and blood flow, improving alertness and focus.
  • Neurotransmitters fire: Dopamine and serotonin give you a mood and motivation lift.
  • Stress drops: Physical activity helps lower cortisol and adrenaline.
  • Attention resets: Even a short break can interrupt overthinking and mental fatigue.

It’s like hitting a mini “refresh” button for your brain.

How to make the reset stick

Three minutes might not sound like much, but when you do it regularly, it becomes a keystone habit; a small action that ripples into bigger changes.

  • Start easy. Keep it gentle — stretch, walk, breathe. You’re building momentum, not chasing perfection.
  • Use triggers. Tie movement to everyday cues: after your morning coffee, between meetings, or when you notice your energy dip.
  • Stack wins. Each time you move, you’re strengthening the motivation muscle. Small victories add up.
  • Reflect on the shift. After your reset, pause to notice how your body feels — lighter, more awake, calmer. Awareness reinforces the habit.
  • Repeat. The more you do it, the less resistance you’ll feel to starting.


The saying “easier said than done” could’ve been written about exercise. We know it’s good for us, but the trick is getting started and staying consistent when motivation dips. The quickest way through that wall? Find a reason that matters to you, then make movement small, simple, and regular.

Here’s how to kickstart your motivation, and why it’s worth it.

Struggling to get moving? Try these motivation hacks

Start small — really small

Starting is the hardest part. Running a marathon, losing 30 pounds or getting six-pack abs are impressive goals, but it can take a lot of work to stay focused on achievements that may be months or even years in the making. So start small.

It’s easy to feel like you’re failing and quit. Instead, set short-term goals you can hit this week: e.g., 3 × 15-minute sessions, four days per week for the second month and five days per week for the third month. 

Only have a few minutes? Try our 3-minute Low-Motivation Reset workout

Use the power of routine

Doing anything consistently turns actions into norms in your life. You develop pathways in the brain that reinforce repeating the behaviour, so it becomes an action you do with little effort. Start with something easy, like a 15-minute walk three times a week. And when you get mastery over that routine, challenge yourself a bit more.

Find an activity you enjoy

Gyms are designed and equipped for exercise, so if that motivates you to get active, keep doing what you’re doing. For guys who prefer to exercise elsewhere, there is no shortage of indoor and outdoor activities that combine physical activity with enjoyment. 

Off the top of my head, there’s cycling, hiking, pickleball, baseball, or horseshoes. Anything that gets you outside and moving your body will do!

If you’re pressed for time, try a 3-minute workout like this one.

Turn up the tunes 

It’s no surprise that listening to music can help you enjoy exercise more. Research shows it can improve your athletic performance and make exercise feel easier to do. Build a go-to playlist for “I don’t feel like it” days.

Be prepared

Fill a backpack with exercise gear and put it beside your front door. Or put your running shoes by the bed and weights around the house where you’ll see them. You’ll never be caught unprepared, and it’ll remind you to get moving. Think of it as a “trigger” for your new healthy habit!

Make it social

Why not trade pub hangouts for evening hikes, bike rides, or runs? According to research from the University of Pennsylvania, sweating it out with a friend can lead to more weight loss than going solo. Not only is it motivating to have a workout buddy, but it also helps to hold you accountable.

Working out with a group of people–even if you don’t know them (yet)–is a great way to get your body moving while expanding your social circle. 

Set a schedule and stick to it

Schedule time for getting active in your calendar and treat it as a non-negotiable commitment, much like a medical appointment or meeting with co-workers. If you had planned to exercise outdoors and it gets cancelled due to bad weather, you’ve already set the time aside, so you can easily pivot and do your workout indoors.

Make technology work for you

Use your phone’s step counter or a simple habit tracker. Nudge goals up slowly as streaks build. Here are five fitness apps to try.

Find your reason — it makes moving easier

Figuring out why movement matters to you is what keeps you lacing up your shoes on the days you’d rather not. When motivation dips, having a clear reason can make all the difference. Here are some common motivators — and how exercise helps you get there.

To feel better — mentally and emotionally

As a mental health counsellor, this one is close to my heart. Sweating it out — especially outdoors — can ease stress, calm your mind, and disrupt negative thought patterns. Plus, hitting exercise goals boosts confidence and self-esteem.

To sleep better and wake up feeling refreshed

Regular physical activity improves sleep duration and quality and helps you fall asleep faster (avoid hard workouts right before bed).

To sharpen your focus and perform better at work

Problem-solving, memory, and concentration all improve following physical activity because of a chemical called brain-derived neurotrophic factor (BDNF). 

There’s also evidence that parts of the brain grow as people get fitter, which delivers longer-term brain benefits. People who regularly get active have been proven to be more productive at work, think more creatively, and are less likely to make mistakes than those who aren’t active.

To keep up with your kids (and life)

For one thing, exercise improves cardiovascular endurance and stamina. For another, it helps with everything from healing injuries to fighting colds by contributing to a healthy immune system and reducing inflammation.

And, finally, moving your body increases mood and energy-boosting neurotransmitters like dopamine, serotonin and norepinephrine.  

To enjoy better sex

Extra energy and looking and feeling good all support bedroom bliss, of course, and exercise has also been shown to boost the body’s production of the hormone testosterone, which fuels the male sex drive.To protect your health and live longer

Exercise reduces the risk and severity of heart disease, some forms of cancer, arthritis, prediabetes and type 2 diabetes, and muscle and bone injuries. 

Keep your eyes on the prize

Remember that roadblocks will pop up along the way. The key to overcoming them is to stay motivated by focusing on your “why.” This also means being flexible and resourceful. If you missed a gym workout because you had to pick up the kids, play road hockey with them after dinner instead. 

And if all you have the time or energy for is to go outside for a walk around the block, it still counts. Don’t make it hard on yourself. It doesn’t need to be all or nothing when reaping the benefits of moving more.

Dr. Leigh Vanderloo, the Scientific Director of ParticipACTION, offered some valuable advice in a Don’t Change Much podcast, “Something’s better than nothing. More is always better. You have to understand that whatever activity you’re choosing to do has to work for your current life…Try to find ways to overcome those particular challenges and to prioritize moving as something as a ‘need to have’ rather than a ‘nice to have’. ”

What are your biggest barriers to exercise? Let’s start a conversation in the comments below!

Working a physical job means you’re often lifting, bending, hauling, or climbing. It’s tough work, and while it keeps you active, it can also leave your body stiff, sore, and worn down.

That’s where active recovery comes in. Trevor Linden and Club 16 Trevor Linden Fitness have put together a 5-minute recovery routine specifically designed for men with physically demanding jobs.

Why recovery matters for physical jobs

When your job keeps you moving, it’s easy to think you’ve already done your workout. However, that daily grind can wear you down instead of building you up, as many jobs require repetitive lifting and bending, which can be hard on your body.

By the end of the day, your back’s tight, your joints ache, and you might feel a little worse for wear. That’s where active recovery comes in.

What is active recovery (and why it works)

Active recovery is any light, restorative movement that helps your body repair itself by keeping the blood flowing and muscles loose so you don’t stiffen up after a long day.

Here’s what it does for your body:

  • Flushes out built-up waste: After tough physical work, muscles produce lactic acid and other by-products that cause soreness. Gentle movement helps clear them out faster.
  • Improves circulation: Light activity increases blood flow, bringing oxygen and nutrients to tired muscles, allowing them to repair and rebuild.
  • Reduces stiffness: Slow, controlled movement keeps joints lubricated and muscles flexible, making you less likely to wake up sore.
  • Prevents injury: Staying mobile helps correct muscle imbalances from repeating the same motions every day.

Examples of active recovery:

  • A 5–10 minute walk after your shift instead of sitting right away
  • Gentle stretching for shoulders, hips, and lower back
  • Light cycling or swimming on days off
  • Mobility work, like hip circles, arm rolls, or yoga-style movements
  • Trevor Linden’s 5-minute recovery routine (video above)

Other ways to boost recovery after work

Pair the routine with these simple habits to get the most out of recovery:

  • Hydrate: Muscles and joints need water to repair.
  • Stretch out: Even 2 minutes before heading home helps.
  • Sleep well: Recovery happens most while you sleep.
  • Balance movements: If you lift heavy all day, add more stretching. If you stand all day, light cardio can help.

You put in a hard day’s work. A little active recovery pays you back by keeping you healthier, stronger, and ready for tomorrow.

LAST UPDATED: September 20, 2025

This article contains information and links related to residential schools. If you have been affected by residential schools and need emotional or crisis support, contact the 24-Hour Lamathut Crisis Line at 1-800-721-0066.

September 30 marks National Day for Truth and Reconciliation. It is a day to honour Survivors of residential schools, their families, and their communities, while acknowledging the ongoing impacts of intergenerational trauma.

Taking time to learn, reflect, and take action helps us move toward a more inclusive future and ensures we never forget the legacy of residential schools.

Here are eight ways you can engage in Truth and Reconciliation:

1. Read and Re-read the Truth and Reconciliation Commission’s 94 Calls to Action

The Truth and Reconciliation Commission announced 94 Calls to Action in 2015. These are concrete steps for governments, institutions, and all Canadians to help address the lasting impacts of the residential school system.

2. Learn About Indigenous History and the Residential School System

Knowledge is a powerful step toward reconciliation. Explore resources at your library, bookstores, and online.

Websites & Web Resources:

Books: 

Courses:

3. Identify and Acknowledge the Territory Where You Live

Learning whose land you live on is a step toward respect and recognition.

In meetings or gatherings, consider beginning with a land acknowledgement.

4. Listen and Learn

Attend community events, workshops, or talks by Elders and Knowledge Keepers. Listening to lived experiences is one of the most powerful ways to learn.

5. Attend a National Truth and Reconciliation Week Virtual Event

For Truth and Reconciliation week, the National Centre for Truth and Reconciliation (NCTR) will host virtual and in-person events under the theme “Remembering the Children.” Programs are available for students, educators, and the public.

👉 Register for NCTR events

Also, check local listings in your city for walks, ceremonies, and gatherings.

6. Explore Indigenous Voices

Whether you’re a TV watcher, a podcast listener, or a book reader, there are lots of options out there for you to hear from Indigenous peoples and creators. We’ve provided a few of each below to get you started:

TV Shows & Movies:

Podcasts:

Novels:

7. Donate to Indigenous Non-profits

There are over 600 Indigenous non-profits you can support in Canada. Explore this list of organizations and find one to support in your community.

DUDES club, for example, has over 42 locations in BC. They work in communities with high Indigenous populations to promote men’s wellness, “build solidarity and brotherhood, and enable men to regain a sense of pride and purpose in life.”

8. Support Indigenous Creators and Businesses

Support Indigenous artists, designers, jewellers, restaurants, and other business owners by purchasing products, attending events, following social media accounts, sharing content, and recommending their products and works to friends and family.

Not sure if there are Indigenous-owned businesses near you? The Government of Canada has an Indigenous Business Directory where you can search by city or town and business type.

Follow Indigenous creators like @notoriouscree, @shinanova, @_aysanabee_, @jayroymakokis and @boslen.

What Indigenous non-profits, businesses, and creators do you follow and support? Let us know in the comments below!

If you work at a desk all day, you know the feeling all too well: hours go by as you type, click and stare at your computer screen. Before you know it, you’re slumped into your chair, your back is stiff, your legs feel heavy, and you haven’t moved much all day.

But there is light at the end of the tunnel: experts say you don’t need to carve out a full hour at the gym to fight the effects of sitting all day. Instead, you can try something called “exercise snacking” – short bursts of movement spread throughout the day. It’s like giving your body little snacks of activity instead of one big workout meal.

Got 3 minutes? That’s all it takes.

“Moving more throughout the work day may not only improve physical health but also has the potential to positively impact mental health and work productivity,” said Dr. Matthew Stork, a former postdoctoral fellow at the University of British Columbia’s (UBC) School of Health and Exercise Sciences.

Why exercise snacks work

The idea of exercise snacks comes from research on high-intensity interval training (HIIT): short periods of hard exercise with breaks in between. Normally, HIIT sessions might take 10–25 minutes. But scientists wondered: what if you spread those short bursts of exercise across the day, instead of doing them all at once?

The answer: it works.

A UBC Okanagan study compared people who did three short bursts of stair climbing in a single workout with people who did the same bursts at different times of the day. After six weeks, both groups had similar improvements in fitness.

But the results showed that 71 per cent of participants preferred completing exercise snacks throughout the day instead of doing all their exercise in a single session. What is more, those who completed the exercise snacks were seen to be less fatigued by the short periods of intense exercise.

Even better, these tiny workouts help fight the health risks of sitting too long. Sedentary behavior is linked to problems like obesity, diabetes and heart disease. But breaking up sitting time with short bursts of movement helps lower those risks while boosting energy and focus.

What counts as an exercise snack?

You don’t need fancy gear or even workout clothes. The goal is to get your heart rate up for 20 seconds to a couple of minutes. Dr. Stork explains: “It can be as little as 20 seconds to a minute…if you can do five bouts a day, that’s great. If you can do three, that’s great too. Do something attainable and realistic.”

Some simple examples include:

  • Climbing stairs for a minute or two
  • Doing jumping jacks or jogging in place
  • Quick sets of squats, lunges or push-ups
  • A brisk walk around the block

And no, you won’t need a shower after. “Even though you’re getting your heart rate up, you’re not necessarily going to sweat,” said Dr. Stork.

Making exercise snacks a habit at work

Experts suggest setting reminders, like on your phone, computer or smartwatch, to get up every hour or two for a quick movement break. Some people even use apps that lock their screens until they move around.

Researchers say the key is making these mini-workouts part of your daily routine: like healthy breakfasts, coffee breaks or lunch breaks. And just think: if workplaces actively encouraged exercise snacks as often as meetings, offices could become healthier, more energizing and even more productive environments.

Here’s another one to try: our 3-minute morning workout with Trevor Linden, designed for busy mornings but great any time of day.

For those contemplating a change to exercise snacking, look at it this way: you’re not restructuring your day around exercise – you’re restructuring exercise into your day.

Bottom line: Reset your body and mind in minutes

If you spend most of your workday sitting, exercise snacking is a simple, science-backed way to reset your body and mind. Just a few minutes here and there can help you feel better, work more effectively and ultimately live healthier – no gym membership required!

So next time you step away from your desk to grab a coffee or bite to eat, add a quick stair climb or set of squats to your routine. Your future self will thank you.