Bringing the Weekend Home

The retreat gives us space to slow down, be honest, and practise a different way of showing up. The work continues when we go home, in our relationships, routines, and the moments when familiar patterns return.

You don’t need to hold on to how you felt during the weekend. Keep practising what mattered. Choose one or two things below and give them a place in your everyday life.

1. Give yourself some room

• Cover the basics. Prioritize sleep, regular meals, water, and movement.

• Make time to notice. Take a walk, sit quietly, or put your phone away. Ask yourself: “What am I feeling? What do I need?”

• Let big decisions settle. Write down changes you’re considering and give yourself time to reflect before acting.

• Meet yourself honestly. There’s no particular way you need to feel after the retreat. Start with where you are.

2. Put one tool into practice

Return to the tools you explored during the weekend. Choose one you want to keep using: pausing before reacting, noticing your breath, listening without fixing, or saying what’s true for you.

Take five minutes to reflect:

• What did I learn about myself?

• Where does this show up in my everyday life?

• What can I practise this week?

Make it specific. “Be more present” might become “Put my phone away during dinner.” “Communicate honestly” might become “Ask for a conversation I’ve been avoiding.”

Decide when you’ll practise. When an old habit returns, notice it and begin again. That moment is part of the work.

3. Return to the practice

Make a little space to reconnect with yourself before the day gets away from you. A few quiet minutes, a short walk, or a practice from the retreat can be a place to start.

Use what you learned in everyday moments: when you feel defensive, want to shut down, or catch yourself moving through the day on autopilot.

Pause. Notice what’s happening. Choose how you want to respond.

Guided breathwork

Use this guided practice to make time for yourself and stay connected to the breathwork we explored during the retreat. Find a quiet place where you won’t be interrupted, and follow along with the video.

WATCH THE GUIDED BREATHWORK VIDEO HERE.

4. Stay connected and accountable

Let another man know what you’re working on. Use the retreat’s WhatsApp chat or reach out directly. Share the difficult moments as well as the wins.

Try a simple message:

“This week I’m practising ____. Will you check in with me on Friday?”

Offer the same support in return. When you check in, ask:

• What did you commit to?

• How did it go?

• What support would help you follow through?

Be honest when you haven’t followed through. Accountability is a chance to take responsibility, learn, and choose your next step. You can challenge each other with care.

5. Bring it into your relationships

The people at home weren’t part of the weekend. Give them time and let your actions show what you’re practising.

• Ask if they have space to listen. Say whether you want advice or simply to be heard.

• Speak from your own experience. Keep other men’s stories confidential.

• Listen with the same care you want to receive. Make room for their experience, too.

• Take responsibility when you slip. Acknowledge what happened, make a repair where needed, and keep practising.

6. Reach out for support

One of the facilitators will check in with you in the couple of weeks after the retreat. You’re welcome to reach out sooner with questions or to talk about how you’re doing.

Stay in touch with the men from the weekend. You don’t need to have everything figured out to ask for a conversation.

If you need more support than peers or facilitators can offer, connect with a qualified mental health professional.

Stay connected with the Brothrhood

Keep practising alongside other men. Our free WhatsApp community is a place to check in, ask for support, share what you’re working on, and hear about future gatherings.