The Royal Mental Hygiene Challenge

What is Mental Hygiene?

Daily habits to support your mental health and wellness for as little as 10 minutes per day. Check out this infographic or watch the video below to learn more. 

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 help face challenges in the future.

Experts at The Royal Ottawa Health Care Group have developed a list of 16 research-based mental hygiene practices that can help boost your overall sense of wellness when practiced daily. Some of these include deep breathing, journaling, guided meditation, gratitude exercises, self-compassion, mindfulness, and spending time in nature, to just name a few. Check out our full list of exercises with instructions, how-to videos, and printable worksheets by registering to participate in the 2024 Royal Mental Hygiene Challenge.

What is The Royal Mental Hygiene Challenge?

To spread the word and get people excited about mental hygiene, we decided to turn the concept into an annual public challenge for the month March! By participating in this 31-day challenge, it may help motivate people to prioritize their mental hygiene and help turn these daily practices into lifelong habits that contribute to overall wellness. 

All challenge-related materials have been developed in both English and French, and it is entirely free to participate.

How to Register for the Challenge

Participants can sign-up to join The Royal Mental Hygiene Challenge by completing the registration form via this link

Once you've completed the registration form, you will be redirected to our participant toolkit which has everything you need to complete the challenge.

Do you want to promote mental hygiene to your audiences?

We encourage other organizations to promote the mental hygiene framework as a wellness tool for their audiences! If you're interested in learning more and gaining access to our marketing toolkit, send an email to

Contact Us

Have any questions?
We’re here for you.    
The Royal’s Facebook Page    
The Royal’s Twitter Page    
The Royal’s Instagram Page    
The Royal’s LinkedIn Page

Disclaimer: The content of this website, 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.