The Royal Mental Hygiene Challenge Resource Toolkit
Welcome to The Royal Mental Hygiene Challenge! We're so glad you're here.
You’ve pledged to take 10 minutes every day for the next 31 days to engage in simple, research-based activities to boost your mental health. Participating in this challenge means that you’re taking steps to really focus on your mental health, and that’s fantastic!
So, what now? Well, getting started is easy:
Step 1: Review our tips for success and FAQ below (keep scrolling!).
Step 2: Review our list of expert-approved mental hygiene practices and decide which ones you want to try out.
Step 3: Need some help choosing some practices that may work for you? Check out our mental hygiene blueprints.
Step 4: Choose a calendar design - there is no wrong answer here!
Step 5: Spend at least 10 minutes daily for 31 days on one of our mental hygiene practices (these 10 minutes can be done all at once or in shorter intervals - it's up to you!).
This toolkit contains everything you need to participate in The Royal Mental Hygiene Challenge. Click the navigation tabs at the top of this page to explore the full toolkit, or check out the video below to familiarize yourself with the concept of mental hygiene.
Disclaimer: The content of this toolkit, such as text, graphics, videos, images, and other material, is for informational purposes and is not a substitute for professional advice, diagnosis, or treatment. If you need advice regarding your mental health or substance use, please consult a qualified professional. Any action in response to the information provided in this website or related social media networks is at your own risk.
What is Mental Hygiene?
Daily habits to support your mental health and wellness for as little as 10 minutes per day.
The term “mental hygiene” refers to daily activities that support and maintain mental health. Public health guidelines tell us that we need to do small tasks daily to maintain our physical and dental hygiene, like showering and brushing our teeth. We are now extending the same concept to mental health.
Just like going to the gym is about building up our strength, mental hygiene is about building up that mental muscle. It’s an important way to maintain good mental health and build the resilience we need to face challenges in the future.
To learn more about mental hygiene, click here or check out the following videos:
Mental Hygiene Insight Series:
- Mental hygiene is universal
- Mental hygiene and the chattering mind
- Mental hygiene: A balanced view
- Understanding mind wandering from a mental hygiene lens
- The power of healthy habits
- What if mental hygiene doesn’t help me?
- Discover Environmental Vocal Exploration (EVE) as a mental hygiene tool
Mental Hygiene Q&A Series: You asked, we answered!
Tips for Success
- Are you an early bird or a night owl? Knowing the answer to that question will help you figure out when to schedule your daily mental hygiene practice.
- Customize your chosen hygiene practice in a way that is best for you. For example: some people might enjoy practicing mindfulness for ten minutes on a yoga mat in the morning, while others might prefer to sit quietly on a park bench with a hot coffee in hand. Mix and match if you like. Engage in mental hygiene in whichever way works best for you! If you make the activity your own by tailoring it to your preferences and lifestyle, you’re more likely to enjoy it and keep doing it.
- Write down your goals and display them so you see them every day. The calendar is perfect for this. For added accountability, tell your friends and family about your involvement in the Royal Mental Hygiene Challenge. Their support and encouragement will help you stick to your plan.
- Don’t have ten minutes to spare? That’s ok! How about two minutes of focused breathing at your desk and an eight-minute walk after dinner? 10 minutes at once, or two minutes five times a day – it’s up to you!
- Be kind to yourself; give yourself time to get used to your new routine. It might be hard at first, but you can do this!
Frequently Asked Questions
What are some examples of mental hygiene practices?
How long do I need to spend on mental hygiene practices? Do I need to do them daily?
What is the Mental Hygiene Challenge?
What if mental hygiene doesn't make me feel better?
I'm a parent/caregiver. How can I get my children engaged in mental hygiene?
I struggle to find time for myself and I don’t have 10 minutes to spare every day. How do I fit mental hygiene into my already overloaded schedule?
Can practicing mental hygiene really make a difference in my sense of wellness?
Have any questions? Contact The Royal!
If you're feeling inspired and have the means, please consider making a donation to support mental health care and research.
For any questions or concerns, please send an email to
If you are experiencing a mental health emergency, please go to the emergency department of your nearest general hospital or call 911.
If you are in distress and need someone to talk to, reach out to one of these regional distress centres.