Invest in the people doing the work.
Whether you're running a nonprofit, a company, or a community space, the same pattern shows up: the people who care most and push hardest are usually the first to burn out.
You'll recognise the cost before it arrives. The high performer who starts missing deadlines. The person who used to bring the room alive, who now just gets through the week.
Four muscles, trained in practice
Mental fitness training builds the inner skills that let people keep doing demanding, meaningful work with energy and joy, without it wearing them down. It trains four muscles:
Awareness
curiousAttention
connectedAcceptance
compassionateAction
clear, creative, courageousMinds wander almost half the time, and people are less happy when they do. Killingsworth and Gilbert, Harvard, 2010
What that looks like in a team: work gets shared sooner instead of over-polished, focus and presence hold up in meetings, setbacks get talked through rather than carried, and effort goes to the priorities that matter most, not the loudest requests.
The cost of running on empty, and the return on training
Your team’s skills and experience are their potential. Mental fitness decides how much of it they get to use.
You can have a great culture on paper, but if people are held back by self-doubt or fear of failure, they won’t fully engage or take initiative. Pay, benefits and a safe workplace are vital, but they don’t make people feel able to take on challenges.
of sustainability professionals reported burnout linked to their role in the past year.
Oxford Brookes and Climate Change Coaches, 2024. Sourcelost by UK employers to people working while struggling, three times the cost of absence.
Deloitte, 2024. Sourcefor every £1 UK employers spend on mental health training and awareness.
Deloitte, 2024. SourceAnd we measure ours
Every programme checks in on how people are doing at the start and the end: energy, being able to switch off, how loud the self-criticism is. You get a short summary, so you can see what changed.
“The feedback from the team has been exceptional! … Investing in your team's wellbeing is a very good strategy to retain and recruit.”
Kyriakos Baxevanis, Little Jasmine SpaThree ways to bring this in
Team workshops
Interactive sessions, online or in person, from 30 minutes to half a day. Start with the Mental Fitness Workout or choose a theme.
See the workshops → 2Grow togetherMental Flow Training
Six sessions for a small group, building the habits behind sustained performance: energy, focus and clear priorities.
See the programme → 3For one personSupport for someone on your team
1:1 coaching, one-to-one Mental Flow Training, or a seat in the Change:Maker Collective.
See the options →The three ways, in detail
Team workshops
The Mental Fitness Workout is my signature workshop, and the usual place to start. Pick it below, or choose a theme to see what else I run. None of them is fixed, and I'm happy to build something around your team's specific needs.
The Mental Fitness Workout
Want a lighter first step, or something for a wider group? Start here. It suits teams where the leader, HR or wellbeing lead wants something practical and engaging rather than a box to tick, either as a first step or as a foundation for what you already offer.
How it works
An interactive, experiential session, online or in person, from 30 minutes to half a day. We look at how people-pleasing, perfectionism and putting things off show up at work, and at the harsh inner voice that often drives them. People then practise skills they can use in the moment, whether that's in a meeting, writing an email or facing a difficult conversation. Before we begin, I shape the content around your team.
Your team will leave with
A shared language for talking about pressure, practices they can use straight away, and more confidence to speak up, say no and get on with what matters. Many teams start with one session and build from there.
Compassion over criticism
Most people who care about their work are harder on themselves than they would ever be on a colleague. This session looks at where that harsh inner voice comes from, what it costs a team, and how perfectionism quietly slows good work down.
We explore
- Noticing the inner critic in the moment, without arguing with it
- The difference between high standards and self-punishment
- Practising a kinder, steadier response that keeps people motivated
People leave with
A shared language for self-criticism, and one or two practices they can use before their next deadline.
The art of saying no
Saying yes to everything feels generous, until the workload, the resentment or the quiet burnout arrives. This session helps people understand why they find it hard to say no, and practise doing it with care.
We explore
- The people-pleasing habit and what it is trying to protect
- Setting boundaries and asking for support without guilt
- Simple phrases and practices for the moments that matter
People leave with
More confidence to protect their time and energy, and to ask for what they need.
Starting what matters
It is rarely the hard task that gets put off. It is the important one that comes with a feeling attached: fear of getting it wrong, of being judged, of not being enough. This session helps people notice that feeling and begin anyway.
We explore
- What procrastination is really protecting people from
- Turning a daunting task into a small, doable first step
- Staying with discomfort long enough to start
People leave with
A way to get unstuck on the work that counts, without relying on willpower.
Steady under pressure
Busy periods, tight deadlines and difficult conversations pull people out of the present and into worry. This session is a practical toolkit for staying grounded when it matters most.
We explore
- How stress shows up in the body and the mind
- Short attention and breathing practices that fit into a working day
- Pausing to choose a response in a meeting, an email or a hard conversation
People leave with
A handful of quick practices they can use at their desk, in a meeting or between calls.
Celebration and resilience
When the work is hard and change is slow, wins go unnoticed and people run on empty. This session treats celebration as a skill: a way of building joy, hope and resilience into the work itself.
We explore
- Why our minds focus on what is wrong, and what that costs
- Small, genuine ways to notice and mark progress, alone and together
- Building celebration into a team's regular rhythm
People leave with
A renewed sense of progress, and simple habits that make the work feel lighter.
Leading with care, without burning out
Managers set the tone, often without meaning to, and when leaders are running on empty their teams feel it. This session is for people who lead and want to look after themselves in order to look after others.
We explore
- How a leader's own stress and self-criticism ripple through a team
- Modelling healthy boundaries, rest and honest conversation
- Supporting someone who is struggling without taking on their load
People leave with
Practical ways to lead with care while keeping their own tank full.
Clarity and direction
When everything feels urgent, it is hard to know what matters. This session gives people space to step back, check what is working and what is not, and choose a few clear priorities for the months ahead.
We explore
- What is working, and what is draining energy
- Picturing what success could look like in three months
- Turning priorities into small, realistic next steps, and the support needed
People leave with
A short list of clear priorities and a first step towards each.
Navigating change
Restructures, mergers and funding changes are unsettling, even for people who welcome change in principle. This session helps teams acknowledge what they are feeling, look after each other and find their footing.
We explore
- Making space for the mix of feelings that change brings
- Noticing what has been valued and what the team wants to carry forward
- Practices that keep people steady while things are uncertain
People leave with
A shared sense of where they are, and practices that help them move through the change together.
Mental Flow Training
Mental Flow Training is built on Mental Flow, the protocol I’ve developed and taught for over five years.
Over six sessions your team trains the four muscles together, so they can do their best work without losing their peace of mind when things get demanding. They come away with a shared experience and a common language that keeps working long after the programme ends.
Progress is measured at the start and end so you can see the difference, and it reaches everyone for a fraction of the per-person cost of one-to-one coaching.
Might suit you if
You lead a team, run HR or look after wellbeing, and you can see good people running on empty. They care, they work hard, and they find it hard to stop, say no or share something before it's perfect.
How it works
Six weekly live sessions over six weeks, online or in person, for groups of two to eight. Short daily practices in between help the habits stick. I shape the examples around your team and your work before we start.
What your team will leave with
Practices they can use in the moment, and more energy for the work that matters.
Nobody is put on the spot
No one has to share anything they don't want to. Much of the reflection is private, and people choose what they bring to the group. Most find it a relief to hear colleagues say, "oh, me too".
Start small
Begin with a pilot group of two to four people. We check in on how people are doing at the start and the end, so you can see the difference for yourself before bringing in more of the team.
Support for someone on your team
Focused 1:1 support, one-to-one Mental Flow Training, or ongoing community for someone carrying a lot.
For one person on your team
Someone showing signs of strain, or a leader carrying a lot of pressure. Private, focused support shaped around whatever they're facing, without it going through you.
Mental fitness training for one person
Six weekly sessions with me, one to one, building the four mental muscles, with short daily practices that help it stick. A structured way to build steady energy, focus and clear priorities.
One seat, by design
For sustainability and social-change teams specifically. Your employee joins a community of peers from other organisations, giving them room to talk about the pressures and doubts of the work, without the complications of colleagues in the room.
See details →What organisations say
"I couldn't recommend Sol more highly. His course has given me a whole new toolkit…I feel more grateful and grounded. What a transformative journey it was! Sol has this wonderful ability to create a calm, supportive environment where everyone feels welcome and heard. His skilled facilitation and genuine curiosity helped me explore mindfulness practices in ways that felt both meaningful and accessible. He empowers his students to build lasting habits. I've noticed I'm better at managing my emotions and can better recognise when my thoughts are wandering, allowing me to ground myself more effectively. I've already signed up for his next course!"
Eleanor Gibson, Tilt
"I actually found all elements of the session helpful. What I was really struck by was that people felt that the successes that come to mind is in the strength of the relationships they have built and supportive team - rather than necessarily the deliverables that have been quite hard won - so I think it really resonated with everyone. I think anyone going through this kind of organisational change and process would find this valuable."
HelpAge International
"I am benefitting deeply from your wise and sensitive facilitation and teaching, and can see how powerfully your individual mindset work shifts team dynamics… This is a beautifully facilitated, well-structured course that inspires and empowers. It is both elevating and grounding, full of insights and practical steps that are deeply transformational. Sol created a safe, courageous, healing and motivating space. Sol is an incredible teacher and facilitator. Intuitive, sensitive, big-hearted. And with a rare depth of knowledge and wisdom. I am currently on his Mindfulness Course and it is equipping me to live life fully and be more present to my inner and outer experiences. Don't miss out on this course."
Beccie D'Cunha, Courage Lab
"Sol has an impressive talent for empowering individuals and teams to achieve their full potential, and to feel good doing it! Sol's leadership in self-reflection, team-building workshops, mindfulness, and coaching sessions during company retreats left a lasting impact. He managed to seamlessly engage both complete newcomers and veterans in mindfulness exercises. Sol even offered invaluable guidance in mapping out my life & career goals."
Greg Wallace, StudyStream
"I am thrilled to recommend Sol to anyone seeking guidance, clarity and transformation in their personal or professional life. He has an incredible ability to create a safe and supportive space where you feel truly heard and understood. Sol has run two courses for us and the feedback received from members was amazing. If you are ready to take meaningful steps towards a more fulfilled life, I whole heartedly recommend Sol. His expertise, dedication and positivity are truly unparalleled."
Andy Roberts, Barclays Eagle Labs
"I value Sol's ability to be both reassuring and quietly motivating. He supports people without overwhelming them, helping them feel steadier while still encouraging forward movement. Even within a webinar, Sol creates a space that feels calm, approachable, and emotionally safe. He adapts his tone, language, and examples to suit the audience. Feedback from attendees was consistently strong. Members shared that his sessions supported them through emotionally demanding experiences. People felt more grounded with what they were experiencing, rather than feeling overwhelmed by it. He is open to feedback, flexible when needed, and supports the full process from planning and promotion through to delivery and reflection."
Mahalia Connor, Amicable
"Sol was an absolute professional. He knows his stuff, asks insightful questions and has very positive energy. He was approachable, understanding, and encouraging."
Sarujan Ranjan, StudyStream
Let's talk
No pressure, no pitch. A free call is a bit like a mental fitness audit: we look at what's holding you back, where your strengths are, and what a sensible next step could be.
Book a call →