1 Million Mental Health Minutes Challenge

It can be easy to rush through life without stopping to notice much.   Paying more attention to the present moment – to your own thoughts and feelings and to the world around you – can improve your mental wellbeing.  Evidence shows that what we do and the way we think have the biggest impact on wellbeing.

How the challenge works

Your aim is to gather 60 mental health minutes each day in the following way:

  • Physical Activity – Exercise Class, Walking, Housework, Gardening, Gym Time, Swimming, Pilates, Jogging, Horse-Riding, Cycling
  • Relaxation – Listening to music, singing or playing a musical instrument, reading a book, magazine or newspaper NOT related to work, doing a crossword puzzle or Sudoku
  • Mindfulness – or Deep Breathing, Yoga, Meditation

The above activities are examples of what you can do, however, you are free to select your own activities. If you do more that’s great … however, try to achieve the recommended minutes above .

60 bonus minutes can also be achieved by doing one hour at the weekend on any of the following:

  • Green exercise … spend time in the great outdoors hiking, walking, horse riding, cycling/mountain biking, running
  • Get wet … swimming, canoeing, water-skiing, jet skiing, sailing, canal boat trip, wakeboarding
  • Read a book to children or elders or do a jigsaw, make something with lego, build a den, bake cakes together
  • Get organised at home … sort out finances, file important papers, declutter
  • Go offline … don’t use the phone, watch TV, log onto laptop or tablet for a whole hour. Do nothing else, just sit and chill, have a nap or perhaps have a bath. Take some ‘me time’ and do nothing
  • Have fun! Gardening, dancing, playing sport … anything that you find enjoyable
  • Yoga, Pilates or similar class

Useful resources 

Login to vClub to find various podcasts on Relaxation Techniques; Introduction to Relaxation, Muscle Relaxation, Breathing Exercises and Guided Imagery.



Register your team

Team Leaders enrol their teams, think of a team name, gather the email addresses of team members and click the register your team button.


Enter your team's weekly results

At the end of each week, simply enter your team's results and see how you are doing in the league tables.