Teenagers face many challenges every day such as the endless cycle of homework, preserving relationships, and not getting enough time to do what they enjoy. A way to make space for all this is by cultivating a few good habits. Maintaining a healthy routine from a young age can help kids sleep better, reduce stress, have better mental health, and the ability to build connections as they grow older and become adults. If you, as a teen, want to learn the key to balancing a healthy lifestyle, here are some habits you should follow. I have started following these habits and can already feel a significant change in my overall personality and physical self. It’s never too late to start changing habits, but starting at a young age has its own benefits.

1. Adequate sleep.

            The most important thing a teenager needs is adequate sleep. A teenager’s brain is still developing and they’re going through physical growth, so getting good sleep is vital. Some healthy habits to remember with sleep are keeping a consistent sleep schedule, such as sleeping and waking up at the same time every day. It may be hard at first, but remaining consistent allows bodies to release essential growth hormones during sleep, which is vital for physical development. Inadequate sleep can disrupt this process, slowing down the individual’s growth.

            For their age teens should get between 8-10 hours of sleep daily. Although teenagers have endless hours of homework and extracurricular activities, getting a minimum of even 7 hours is beneficial for the body. 

            Some of the changes that can help you get adequate sleep are:

• Limit caffeine before bed
• Put away electronics for at least 30 minutes before going to sleep
• Reading a book
• Keeping your room cool, dark, and quiet

Personal Experience: There was one time during Christmas when I couldn’t get enough sleep for 6-7 days and that changed so many things. I had issues with my digestive system, a loss of appetite, and my mood was off every day. I didn’t feel like doing anything the whole day. That’s why good sleep can impact how your day goes each day.

• Diverse hobbies. 

            Having hobbies such as art, music, and sports can help teenagers express themselves through hard times. For example, painting/sketching what you feel can help manage your stress and is a way to feel free from the high demands of school and work. Joining different activities can build on your skill set and help gain all types of expertise. Taking time every day to do what you enjoy is also important in giving your brain relaxation. 

            There are many enjoyable aspects to hobbies which include making friends and building social connections while playing indoor/outdoor games or sports. Hobbies can be important for individuals of any age because it’s a pursuit that we enjoy doing. When engaging in activities that we love, the body releases endorphins, a chemical that helps improve your mood. When this occurs, it not only elevates your emotional state but also gives you a feeling of fulfillment and joy.

            Personal Experience: If I think about my hobbies, they give me a sense of accomplishment when I win an art competition or progress to the next belt in martial arts.  Hobbies help me to be balanced academically, physically, and mentally and that has helped me overcome many challenges. 

• Physical Exercise 

            Although this can be included in hobbies, it needs to be discussed separately as it is a necessary tool that the body needs and has far more importance. Maintaining physical activity can help improve lung and heart health, develop stronger bones and muscles, and reduce the risk of chronic diseases such as heart disease, certain cancers, and diabetes. A main issue growing in our world is obesity, which can be prevented if people, especially at a young age, begin a daily or weekly habit of exercising. Some forms of physical activity include playing any sport, going to the gym, or having a relaxing run outside or practicing yoga. 

            As we know, sleep is crucial and one way to improve that is by exercising. Getting physically tired can help the body relax better at night. Some people don’t enjoy strenuous activities which is perfectly fine. Starting yoga and meditation are much better ways to remain physically active. Both yoga and meditation help improve our emotional state and make us feel calm after our worries. If teenagers start physical activities, they will be able to reduce the amount of stress and anxiety they feel when it comes to school.

            Exercise can also enhance brain health including better memory, flexible thinking, and self-control, all of which are necessities in helping with better academic performance.

            Personal Experience: Running on a treadmill and playing badminton with my family are great stress relievers and help me stay fit, both mentally and physically. 

• Family Connections

            An important thing to remember while keeping up with studies and activities is to prioritize the people you care about. Social connections give teens the support and love they need to thrive as students and human beings. Set aside a certain time each day when you spend time with your family and friends.  They are the ones who care for you and love you no matter what. 

Express gratitude to show that you care and appreciate what they do for you whether they are your parents, siblings, friends, or even teachers.

 Making this a habit can:

• foster positive emotions and energy,
• enhance relationships 
• Build resilience

 Starting to show gratitude at a young age can develop your character as you grow older and improves the chances of our world becoming a little more appreciative. 

Personal Experience: Showing gratitude to my family has improved our bond so much. I take time to help my mom with household chores and build furniture with my dad. I enjoy telling them about my day and know I can tell them anything. They always have my best interests at heart, and that is how I feel like I can accomplish anything if I try my best to do so. 

Last, but certainly not the least is having time to do what YOU want to do. People may want to do only activities that can better their chances of going to their dream college when they can do more of what they enjoy. This can include scrolling on your phone or watching TV in your room. As long as it’s under a certain time limit and can fit the schedule, it’s not a waste of time. Taking this time can energize your brain and help you become more motivated to achieve your goals. The key is to find the right balance.

Now, why is it more beneficial to start these habits as a teenager? Well, following this routine builds a strong foundation for lifelong happiness and prosperity. It can also reduce the risk of health problems that can start in the future. This can enhance the focus and productivity of the teenagers, helping them succeed in whatever they hope to accomplish. Overall, who wouldn’t enjoy feeling good about themselves both physically and mentally?