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The 1% Good Club
The Simple Way To Transform Your Mental Health in Just 14 Minutes a Day

Cooper Chapman (Author)

9781394332823, Wiley

Paperback / softback, published 30 October 2025

224 pages
22.6 x 15.2 x 2.5 cm, 0.272 kg

It's time to dedicate 1% of your day to mental health action. Are you up for the challenge?

In The 1% Good Club, author Cooper Chapman reveals a fresh and exciting new approach to managing your mental health. Chapman, an ex-pro surfer and founder of The Good Human Factory, reveals how dedicating 14 minutes — just 1% — of your day to wellness will transform your mindset, mood and outlook. Not only will you embrace a positive new sense of self-awareness, but you'll also learn how to take simple, effective, concrete actions for improving your overall mental health.

By drawing on habits and rituals that are scientifically proven to make you feel good, in this book you'll uncover practical techniques to make your life a little bit better every day. The 1% Good Club will show you how to define your core values, determine new habits and deploy practical skills that will transform your wellbeing.

You'll discover:

  • Practical tips that incorporate breathwork, meditation and gratitude to help you ground and balance your emotions
  • How the power of connection — both with your loved ones and nature — can help you sustain your mental health
  • A unique framework designed to help you devote just 1% of your day to supporting and boosting your mental and emotional wellbeing

Good mental health is not a destination; it is a daily journey on the treadmill of life. It's about embracing regular practices every day that will help you feel good more consistently and sustainably. Whether you're struggling with a particular challenge or simply searching for a deeper sense of purpose, this is the book for you. Are you ready to take action and live a richer, more fulfilling life? Then it's time to join The 1% Good Club.

Introduction: The power of 1% vii

Part I: Surfing, self-worth and the search for meaning 1

1 The waves of achievement 3

2 The turning point 15

3 Discovering responsibility 23

4 Gratitude changes everything 33

5 Building empathy 41

6 The power of mindfulness 49

7 Kindness as a foundation 57

Part II: From values to action: The Good Human Factory 63

8 A personal call to action 65

9 Building The Good Human Factory, 2019–21 71

10 The 1% shift 81

11 The Good Human Factory grows, 2022–23 95

12 Building a life of intentional habits 105

Part III: 10 habits for mental health 113

13 Breathwork 115

14 Meditation 123

15 Exercise and movement 129

16 Connecting with nature 135

17 The power of communication and connection 141
18 Limiting screen time + reading + learning 147

19 Practising gratitude 153

20 Home cooking + nutrition + hydration + blood tests 157

21 Stretching and recovery (ice bath, sauna, physio) 163

22 The power of self-care — sleep, sobriety and the environment we live in 169

Conclusion: Building your 14-minute mental health plan 175

Acknowledgements 179

Mental health resources 185

Good Humans with Cooper Chapman 187

Welcome to The 1% Good Club 197

References 199

Subject Areas: Self-help & personal development [VS]
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