01 February 2025
By Live Well Build Well
Just like you can become physically fitter, you can also build your mental strength and fitness. That's the thinking behind Live Well Build Well, a nationwide well-being programme helping builders and tradies manage the ups and downs of residential construction.
The programme, which is in its second year, is rapidly building a community around mental fitness and encouraging builders and tradies to share what they do to keep well and stay on top of their game.
Making small, everyday changes
Programme leader Rafael Caso says, "We use the term 'mental fitness' because for many people 'mental health' has become associated with illness rather than wellness. However, the research shows that small, everyday changes in how we think and what we do to keep well add up to huge gains in our mental health. We can still thrive no matter what life throws at us."
"Everyone has those days on-site when nothing seems to go right," says Rafael. "The good news is that you can train your brain to have more constructive thoughts. We're encouraging builders and tradies to learn these skills rather than waiting for the pressures of work to take their toll."
Raf has been giving toolbox talks to pass on mental fitness skills and strategies at workplaces and businesses around the country. The main idea is that people invest in their well-being every day so they have plenty to draw on when the going gets tough.
Sleep
Make sure you have the right quality and quantity of sleep before you start work. Most of us need 7 to 9 hours of sleep each night to allow our bodies to repair and re-energise for the next day. You won't function at your best without the right amount of sleep.
Start
Our brains love certainty, so plan out each day with clear intentions of what lies ahead and what's needed to be your best self. Prioritise the things you can control. List what needs to be done, make a plan about what to attack first, and break down the work into achievable amounts so you're not overwhelmed.
Sustain
Manage your energy levels carefully throughout the day. Make sure you eat properly and hydrate to keep the body 'fueled up'.
Schedule breaks and micropauses during the day to recharge physically and mentally and maintain a good headspace. Taking time to slow down like this re-focuses your thinking and makes you more productive. Think in ways that keep things in perspective and help boost your mood.
Stop
Switch off from work at the end of the day and maximise your recovery time. Set aside some quality time each weekend to do other things you enjoy, such as sports, hobbies or catching up with friends. You'll come back to work feeling fresher and more motivated.
Socialise
Tap into your wider social networks and have a quality life outside of work. Ensure you have a good support crew to help you unpack your day. If you keep every work challenge inside your own head, life soon becomes overwhelming, so don't bottle things up. Getting things off your chest with family and friends relieves stress.
You can also help others doing it tough simply by being a good listener. You don't need to provide answers; just providing a friendly ear is a huge help for someone feeling 'under the pump. '
"Different things work for different people, so check out the Live Well Build Well website and social media feeds to see what other builders are doing and what could work for you. Even small changes can make a huge difference to how you feel at the end of each day or week."
To find out more, visit livewellbuildwell.com and follow Live Well Build Well on socials.
The programme, which is in its second year, is rapidly building a community around mental fitness and encouraging builders and tradies to share what they do to keep well and stay on top of their game.
Making small, everyday changes
Programme leader Rafael Caso says, "We use the term 'mental fitness' because for many people 'mental health' has become associated with illness rather than wellness. However, the research shows that small, everyday changes in how we think and what we do to keep well add up to huge gains in our mental health. We can still thrive no matter what life throws at us."
"Everyone has those days on-site when nothing seems to go right," says Rafael. "The good news is that you can train your brain to have more constructive thoughts. We're encouraging builders and tradies to learn these skills rather than waiting for the pressures of work to take their toll."
Raf has been giving toolbox talks to pass on mental fitness skills and strategies at workplaces and businesses around the country. The main idea is that people invest in their well-being every day so they have plenty to draw on when the going gets tough.
Live Well Build Well programme leader Rafael Caso.
The 5 S's
Here's a quick summary of Raf's recommended approach to each working day called the 5 Ss.Sleep
Make sure you have the right quality and quantity of sleep before you start work. Most of us need 7 to 9 hours of sleep each night to allow our bodies to repair and re-energise for the next day. You won't function at your best without the right amount of sleep.
Start
Our brains love certainty, so plan out each day with clear intentions of what lies ahead and what's needed to be your best self. Prioritise the things you can control. List what needs to be done, make a plan about what to attack first, and break down the work into achievable amounts so you're not overwhelmed.
Sustain
Manage your energy levels carefully throughout the day. Make sure you eat properly and hydrate to keep the body 'fueled up'.
Schedule breaks and micropauses during the day to recharge physically and mentally and maintain a good headspace. Taking time to slow down like this re-focuses your thinking and makes you more productive. Think in ways that keep things in perspective and help boost your mood.
Stop
Switch off from work at the end of the day and maximise your recovery time. Set aside some quality time each weekend to do other things you enjoy, such as sports, hobbies or catching up with friends. You'll come back to work feeling fresher and more motivated.
Socialise
Tap into your wider social networks and have a quality life outside of work. Ensure you have a good support crew to help you unpack your day. If you keep every work challenge inside your own head, life soon becomes overwhelming, so don't bottle things up. Getting things off your chest with family and friends relieves stress.
You can also help others doing it tough simply by being a good listener. You don't need to provide answers; just providing a friendly ear is a huge help for someone feeling 'under the pump. '
"The most important part of staying mentally fit is to make your well-being a priority, no matter how busy the week gets." Live Well Build Well programme leader Rafael Caso.
Mental fitness makes a aifference
A recent survey of 1,122 builders and tradies showed Live Well Build Well's impact on the industry:-
The average level of well-being among workers (as measured by the WHO-5's 25-point well-being index) has increased almost a whole point from 15.5 in 2023 to 16.4 in 2024. A score below 13 indicates poor well-being.
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The proportion of workers reporting poor emotional well-being decreased from 25% to 18% in the last year.
"Different things work for different people, so check out the Live Well Build Well website and social media feeds to see what other builders are doing and what could work for you. Even small changes can make a huge difference to how you feel at the end of each day or week."
To find out more, visit livewellbuildwell.com and follow Live Well Build Well on socials.