Start from the top

Michael Phelps and Talkspace want you to start the year right, by remembering the mind-body connection.


Luckily, you don’t have to take huge steps to build up your mental health—doing little things every day can make a difference. That’s why we’re encouraging you to kick-start the year by creating a strong foundation to enhance your wellbeing. When you prioritize mental wellness with your overall health, it can strengthen all areas of your life. Since it’s the perfect time to reset, try one of the below exercises each day this month to see how small steps can positively impact your mental health over time and in the long run—you can even take these healthy habits and behaviors with you well beyond January.

Calendar icon

5 clinically-backed ways to improve your mental wellbeing 

Healthy stress management practices can help us feel better and prevent burnout. Challenge yourself with one, all, or something else that helps you unwind or connect with your community.

Moon icon


Sleep hygiene, including the quantity and quality of our sleep, matters – chronic sleep deprivation and poor sleep patterns can put us at risk for the development of depression, heart conditions, and substance use. Experiment to find what helps you sleep best, whether that’s cutting off screens and lights 30 minutes before bed, reading, limiting caffeine after 10am, or listening to a soothing guided meditation.

Bike icon


30 minutes of movement, 5 or more days per week (ideally daily) has been shown to help prevent mental health conditions like depression and anxiety. If you’re able, focus on movement you love so you’re more likely to do it, like working out with a friend, riding bikes with your family, or walking while listening to a podcast.
*Be sure to consult your doctor before starting a new exercise program.

Phone icon


Can you set healthier boundaries with your devices? Like turning off your notifications, putting your phone in grey scale, using do not disturb mode, or waiting 15+ minutes to grab your phone after you wake up. Maybe call that friend instead of just liking their post.

Breathe icon


Deep breathing helps us activate our parasympathetic nervous system response, meaning out of ‘fight or flight’ mode towards ‘rest, digest, and relax’ mode. Try taking 5 deep breaths in through your nose, and out through your mouth, and see how you feel. You can do this when you’re feeling anxious or frustrated. It’s great for kids too.

Messaging icon

Talk to someone

If you’re going through something, talk it through–with a friend or a therapist. Feel free to be vulnerable. Humans are made to connect and relate. Research shows that talking about our challenges with someone we trust helps reduce stress and can help us troubleshoot difficult times.

We’re giving away 1 month of therapy

31 people. 1 free month of therapy with a licensed therapist in your home state to support your mental health journey. Choose between two popular plans. Specific plan details to be provided.

Messaging icon

Messaging Therapy

Message your therapist anytime



Approx. retail value

Video icon

Video + Messaging Therapy

Send messages anytime and schedule video calls 



Approx. retail value

To enter and be eligible, you must comment on Michael’s Instagram post with the hashtag #StartfromtheTop and follow @talkspace on IG

On or around the week of 2/6/23, 31 winners will be personally notified via Instagram DM that they have received 1 free month of therapy. (*Note: winners will be asked to input their credit card information, but will not be billed unless they continue after one month.)

No purchase necessary. The #StartfromtheTop giveaway is open to US residents 18+ at time of the entry. #StartfromtheTop giveaway starts on January 3, 2023 and ends on January 31, 2023 at 11:59 p.m. EST. For Official Rules click here.