• Welcome to The Royal Mental Hygiene Challenge for Musicians! We're so glad you're here.

    Musicians provide a valuable service by enhancing society’s health and wellbeing through their art. Music unites people, brings joy, inspires movement, and encourages reflection.

     

    The Royal Ottawa Health Care Group, in collaboration with the Music and Health Research Institute and the University of Ottawa, wishes to reciprocate by supporting the wellbeing of musicians through The Royal Mental Hygiene Challenge for Musicians.

     

    By joining this challenge, you've become part of a supportive community of musicians, all committed to prioritizing mental health. Together, you're taking meaningful steps to care for yourselves, and that's something truly worth celebrating! 

     

    So, what does that look like practically? It's simple! Take 10 minutes every day for the next 31 days to engage in simple, research-based activities to boost your mental health. Follow the steps below to help get yourself oriented on the concept of mental hygiene and the practices that we recommend.

    • Step 1: Bookmark this page so you can easily access it again!
    • Step 2: Review our tips for success and FAQ below (keep scrolling!).
    • Step 3: Review our list of expert-approved mental hygiene practices and decide which ones you want to try out.
    • Step 4: Need some help choosing some practices that may work for you? Check out our mental hygiene blueprints.
    • Step 5: Choose a calendar design - there is no wrong answer here!
    • Step 6: 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!).
    • Step 7: Complete the daily wellness surveys throughout the month, and complete the post-challenge survey after the 31 days are complete!

    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:

  • 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

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