How 15 minutes of mental health hygiene can change your whole day

You brush your teeth twice a day to keep plaque from building up and see a dentist regularly for extra maintenance. It's just good hygiene.
But how often are you practicing mental hygiene?
Whether you have a specific concern or are just trying to get through your day a little better, taking about 15 minutes each morning to maintain your mental health is something everyone could benefit from, said Broderick Sawyer, a clinical psychologist in Louisville, Kentucky.
"This is the mental health equivalent of brushing your teeth before you need a root canal," he said.
The hygiene comes in the form of lowering levels of cortisol, the main stress hormone. An intentional daily practice for stress relief not only makes you feel better today -- studies suggest it could improve your well-being later in life.
Increased cortisol levels can lead to a number of physical health complications, according to research from 2020. And a study from 2016 found that emotional regulation has been shown to improve health resilience in older age.
Sawyer has culled together a method for mental health hygiene. He explained why it should be part of your routine and how you can build it into your life.
Yes, you do have 15 minutes
If you are stressed and overwhelmed, carving out 15 minutes in your morning for relaxation sounds like just another hurdle on your to-do list. That addition, however, will make the rest of the list easier to get through, Sawyer said.
"It's not about I don't have time, you have time for a lot of things," he said. "If we really can (practice mindfulness) throughout the day, then our mental health needs less of our energy, less of our juice."
Taking time to reset your mental space at the start means that the stressors of the day aren't piling on top of an already overwhelmed system.
And if you start the day stressed, that is often the baseline you come back to the rest of the day, Sawyer said. When you start with a clear, relaxed mind, you have a calm reference point to which you can return.
"Having a practice of mental health hygiene is like cleaning your mirror and looking into it, and you look in it and know what is and is not you," Sawyer said.
That understanding of what a relaxed baseline feels like and what brings you away from that can help you have compassion for yourself and others who may also get anxious or upset, he added.
"When we do these things every day, we essentially 'practice feeling happy,'" Sawyer said. "Then in turn, this can make us feel more confident when stressful life situations come up -- because we do a good job nourishing ourselves."
Here's how to build in your daily practice.
1. Try new activities
The first step in improving your mental health hygiene is experimenting with different activities -- anything that brings calm and lowers cortisol, Sawyer said.
"It's just learning to treat and cultivate that inner space with awareness," he added.
To start, set aside 15 minutes in the morning every day as time to slow down and intentionally focus on your inner well-being. The things you fill that time with could be ones you do every day anyway but made more relaxing -- like drinking your morning coffee slowly with some deep breaths or swapping talk radio for music you enjoy on your commute, Sawyer said.
But it also could help to switch things up, like sitting outside, going for a walk or stretching, he added.
The important thing is to continue trying new activities until you find something that works for you -- and don't be discouraged if it takes some time to see the benefit.
2. Track how it makes you feel
An important part of the experimentation is journalling, Sawyer said.
After trying a new activity in your 15 minutes, making note of how you felt afterward and during the rest of the day can help you discern what kind of things work best for you.
Are you calmer throughout the day? More energized? Better able to handle stress? The feeling you are looking for may change, but the aim is to cultivate a baseline feeling that helps you feel better as you go about the day.
Journalling can also help keep a positive attitude if you don't immediately get the results you are hoping for from your practice, he said.
"You just sort of trip onto those things through your own practice of intuitively trying things out. Then if they don't work, that's OK and just write that down," Sawyer said.
3. Pay attention to what you need at different times
No one action will work all the time, Sawyer said. It can make a big difference to keep an eye on what you need in different contexts.
"So, if I have a workday with a lot of meetings, maybe I need to be a little more chipper and buoyant. Maybe I need to be more laser-focused because it is a heavy writing day. Those are different energies," Sawyer said.
That could mean ending your 15 minutes with a shot of espresso on one day or doing a concentration meditation another day, he added.
4. Add through the day as needed
Eventually, that 15 minutes in the morning might not seem like such a chore. In fact, you might start to crave some check-ins with your mental state at more points throughout the day.
At any time that feels good, but at least three days a week, Sawyer suggested adding in some low-impact physical activity, like walking, biking or yoga.
It's also helpful to add in some time to wind down at the end of the day if you can, turning off work notifications, stepping away from screens and taking time to decompress, he added.
"Once we find that tool or collection of tools for ourselves, we then get to master how well we use it," Sawyer said.
IN DEPTH
'Anger that I haven't seen before': Singh harassment incident puts renewed spotlight on politicians' security
NDP Leader Jagmeet Singh's recent encounter with protesters at an Ontario election campaign stop, where he was verbally harassed, is casting a renewed spotlight on politicians' security, with Singh telling CTV News that he's witnessing a level of anger he hasn't seen before.

Settled debate or not? Canadian politicians weigh in on U.S. Supreme Court abortion rights leak
The stunning leak of a U.S. Supreme Court draft opinion to strike down the landmark Roe v. Wade decision on abortion rights seized political attention in Ottawa on Tuesday. In the House of Commons, MPs' persisting differing views were on display after a symbolic push to affirm abortion rights failed, and the Conservative caucus were told not to comment on the leak.
Where the six Conservative leadership candidates stand on key policy issues
Six candidates are on the ballot to become the Conservative Party's next leader. In holding rallies, doing media interviews, and participating in debates, each contender has been releasing details of their policy platforms. Here's a snapshot of where the candidates stand on the economy, housing, climate, defence and social issues.
Liberals' deal with NDP will keep Trudeau minority in power for 3 more years
The federal Liberals and New Democrats have finalized an agreement that, if maintained, would keep Prime Minister Justin Trudeau's government in power until June 2025, in exchange for progress on longstanding NDP priorities. Trudeau announced Tuesday morning that the confidence-and-supply agreement has been brokered, and is effective immediately.
Meet the six candidates on the ballot to be the next Conservative leader
Conservative Party members will be electing their new leader in September. Six candidates have secured their place on the ballot, after meeting all of the party's eligibility requirements. Here's a snapshot of who each candidate is, their political histories, and what kind of campaign they're running.
Opinion
OPINION | Don Martin: Premier Jason Kenney deserved a better death
There's a lesson for Canada's political leaders in the short life and quick death of Jason Kenney as premier of Alberta, writes Don Martin in an exclusive opinion column for CTVNews.ca.

OPINION | Don Martin: Ford on cruise control to victory in Ontario while Alberta votes on killing Kenney as UCP leader
It's becoming a make-or-break week for two Conservative premiers as their futures pivot on a pair of defining moments, writes Don Martin in an exclusive opinion column for CTVNews.ca.
OPINION | Don Martin: This is the candidate who stole the show in my view
In an exclusive column for CTVNews.ca, Don Martin weighs in on the Conservative leadership debate highlights and fumbles in Edmonton on Wednesday night.
OPINION | Don Martin: The thunder of overreaction as Rolling Blunder wheels toward Ottawa
As was the case with the Freedom Convoy, it’s the organizers of Rolling Thunder who are giving the event's modest purpose some ominous overtones, writes Don Martin in an exclusive opinion piece for CTVNews.ca.
OPINION | Don Martin: In the heart of Liberal-owned Toronto, an unlikely Conservative rock star takes the stage
Conservative leadership frontrunner Pierre Poilievre is attracting big crowds to large halls in unlikely locations. And if his early romp lasts, he'll be impossible to beat, writes Don Martin in an exclusive opinion column for CTVNews.ca.
ANALYSIS & INSIGHTS
CTVNews.ca Top Stories
Gunman kills at least 19 children at Texas elementary school
An 18-year-old gunman opened fire Tuesday at a Texas elementary school, killing at least 19 children as he went from classroom to classroom, officials said, in the latest gruesome moment for a country scarred by a string of massacres. The attacker was killed by law enforcement.

Biden makes urgent call for new firearms restrictions after Texas school shooting
Lamenting a uniquely American tragedy, an anguished and angry U.S. President Joe Biden delivered an urgent call for new restrictions on firearms Tuesday night after a gunman shot and killed 19 children at a Texas elementary school.
Language law Bill 96 adopted, promising sweeping changes for Quebec
Bill 96, the provincial government's controversial legislation aimed at protecting the French language in Quebec, has been adopted in the National Assembly.
U.S. senator begs for gun compromise after Texas shooting
Connecticut U.S. Sen. Chris Murphy, who came to Congress representing Sandy Hook, begged his colleagues to finally pass legislation addressing the nation's gun violence problem as the latest school shooting unfolded Tuesday in Uvalde, Texas.
RCMP suspend flights at Victoria International Airport after suspicious package discovered
Travellers who have a flight planned at Victoria International Airport (YYJ) on Tuesday afternoon are being warned of travel disruptions due to police activity.
Many Ontario residents could be waiting several days for power after storm
Provincial provider Hydro One said Tuesday afternoon that more than 142,000 customers in parts of Ontario were still without power after a devastating weekend storm.
Society 'may not survive' Putin's war, says billionaire George Soros
Russia's invasion of Ukraine may have marked the start of "a third world war," and Russian President Vladimir Putin must be defeated "as soon as possible" if the world wants to preserve civilization, said billionaire and philanthropist George Soros.
Hedley frontman Jacob Hoggard denies rape allegations at sex assault trial
Canadian musician Jacob Hoggard has emphatically denied raping a teenager and a young woman nearly six years ago, testifying Tuesday that both encounters were consensual and "passionate."
Canada sending more artillery to Ukraine, 'crucial' to fight against Russia: Anand
Canada is sending an additional 20,000 rounds of ammunition to Ukraine for the Ukrainian military to use in its ongoing defence against the Russians. This ammunition—155mm calibre, as well as fuses and charge bags—is being donated, but comes at a cost of $98 million, according to the federal government.