Mental Hygiene Blueprints
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Helping you get started
First of all, congratulations on taking The Royal Mental Hygiene Challenge. You have committed to doing something proactive about your mental well-being and that is a fantastic first step.
If you are having trouble figuring out how to incorporate mental hygiene into your day, this page is for you! Start by choosing one of the blueprints below that best describes you, then, try out some of the mental hygiene practices suggested.
And don’t miss our mental hygiene “cheats” at the bottom of the page!
Blueprint #1 - I am a busy parent who works full-time outside the home
- During breakfast or dinner, my family and I take turns sharing what we’re thankful for. Sometimes, we turn it into paper-and-pencil activity, and the younger kids draw pictures of their gratitude. (Watch a video about stretching our gratitude muscles for good mental health right here.)
- We have learned how to chant together. It seemed silly at first but research shows it is effective. The kids enjoy it at bath time for the bathroom echo-chamber effect. (Here’s a short video about it.)
- We go for Sunday strolls in the woods or spend time in the park together after school. (Watch a short video about the benefits of nature exposure right here.)
Blueprint #2 - I am a university student, with a retail job on the side
- I listen to guided meditations while I’m on the bus to school or work. There are lots of free options out there! Check out this playlist on The Royal’s YouTube channel.
- Whenever I’m sitting at my desk for long periods or standing at the service counter at work, I sneak in a few gentle stretches and focused breaths. I have an alarm on my phone that reminds me to stretch every hour. (Watch this video for a quick and effective movement.)
- Before I go to bed at night, I jot down something nice that happened that day. I have a special notebook on my nightstand so I’m more likely to remember to do it. Journaling and gratitude exercises are great for our mental health, and I really only need a minute or two. Watch these short videos about the benefits of gratitude and journaling, or check out this prompted gratitude worksheet.)
Blueprint #3 - I am a health care worker and my days are very full taking care of others!
I also have a long commute to work every day.
- Research shows that ten minutes is a good amount of time to spend on your mental hygiene and even short amounts spread throughout the day can add up! I take two minutes to breathe and stretch before my shift begins, and when it ends. (Here’s a how-to!)
- I practice coordinated breathing and walking. I started doing it when I walked from the parking lot to my work in the morning, and back to my car when my shift was over and now it’s become a habit. (Watch a short video about it here.)
- I wash my hands many times a day and have turned it into a mindful moment in which I am not dwelling on work. I take deep breaths and focus on the feeling of the water and the smell of the soap. (Watch this short video about the mental health benefits of mindfulness.)
- During my commute home, I make a mental list of the things for which I was grateful that day. Even the smallest things count, a sunrise, a sign of spring, a coffee break with a colleague! Expressing gratitude is great for our mental well-being.
Blueprint #4 - I am a senior citizen with mobility issues
- I like to spend a few minutes in silent prayer when I wake up in the morning. My spouse is not the religious type so his focus is pro-social prayer. Pro-social prayer is the act of reflecting on others instead of oneself – it doesn’t have to be tied to any religion or belief system and evidence shows it is a good practice for our mental well-being. See more about it here.
- When a commercial comes on while I’m watching TV, I hit the mute button and use that time for breathing exercises. (Watch a video about breathing stillness here.)
- I practice coordinated walking and breathing while moving around the house. I started doing it every time I let the dog out and now it’s become a habit! (Watch a short video about it here.)
Blueprint #5 - I am a former client of The Royal
- Journaling has been a big part of my recovery process. My psychiatrist recommended it and I find it to be very cathartic! I bought a notebook from the dollar store and just wrote down anything that came to mind and just kept going. (Watch this short video about the benefits of journaling.)
- I listen to guided meditations on my phone in the morning. It helps me start the day with a sense of calm. (Here’s a quick video about it.)
- I try to go for a walk around the block every day because I’ve found it to be beneficial for my mental health. (Here’s a video about the mental health benefits of nature exposure.)
Blueprint #6 - I am a musician who is always on the go, balancing gigs and new tunes
- I regularly apply my practice skills to meditation, which helps ground me and manage anxiety, especially during early morning sessions. (Here's a video about guided meditation.)
- I explore various forms, including walking meditation and Environmental Vocal Exploration (EVE), an improvisational singing technique I've developed as a music therapist. (Here's a video about EVE).
- In EVE, I sing mindfully, engaging with my body and surroundings through vocal improvisation.
- Both meditation and EVE are always accessible—whether in my garden, walking by the river, or waiting in line—serving as constant refuges when I need them. (Here's a video about the benefits of nature exposure).
Mental hygiene “cheats”
- If you really don’t know where to begin, here’s a secret: the easiest mental hygiene practice is breathing. We’re all breathing anyway, so why not just tweak it from time to time so it benefits our bodies and minds in a bigger way? Try box breathing or breathing stillness exercises. Even one deep inhale and exhale during a stressful moment can help!
- To make it easier to remember to do your mental hygiene every day, think about a task or activity you already do and “bundle” it with your chosen mental hygiene practice. Some examples: walking the dog (nature exposure), taking a shower (breathing and mindfulness), stretching while waiting for the coffee maker to finish brewing (movement for wellness), or jotting down a line or two in a journal before you go to bed (gratitude and journaling). If you tie a new habit to something you’re already doing, you are much more likely to remember to do it next time. Every time you do it, you make that habit loop stronger.
- The mental hygiene challenge toolkit contains a list of things to do, and a list of things to think about as you do them such as self-compassion, thinking through vs. thinking about, behavioural activation, and catching the thinking traps. These are things you can learn to keep in mind as a way to improve your mental well-being as you go about your day.
