Zzzzz's
The Mayo Clinic recommends 30-60 minutes of this before going to sleep
Screen-free time
Essential for a healthy heart, kidneys, skin, eyes, teeth, gums, and protection against infection
This practice of quieting the mind can improve concentration and attention and enhance self- regulation skills
Meditation
A simple way to advocate for your own learning by seeking clarification or new information
Asking questions
Avoid this additive in the afternoon and evening for better sleep
Caffeine
NIH's recommended daily allowance of protein for the average teen
This activity releases endorphins, a natural mood-lifter!
Exercise
Language for sharing your own feelings and perspectives, especially helpful in a conflict
I message
The brain!
Try to keep this mostly the same throughout all 7 days of the week
Sleep schedule
"Foods" that contain refined ingredients and artificial substances, often packaged and ready-to-eat
Chemically processed "foods"
This nightly activity helps us to cope with emotional stress
Sleep (teens need 8-10 hours!)
The physical space immediately surrounding someone, into which any encroachment can feel threatening or uncomfortable
Personal space (respect the bubble!)
The belief that abilities can be developed through dedication and hard work
Growth Mindset
Metabolism, mood, immune system, muscle recovery and more
Body systems affected by sleep
Consuming an excess can lead to obesity, metabolic syndrome, type 2 diabetes, and inflammatory diseases
Sugar
Accepting emotions, naming emotions, talking to trusted others about emotions
Healthy habits
Treating people online with the same respect you would in-person
Digital citizenship
Doing puzzles, journaling, board games, playing an instrument, trying a new hobby, learning about a new topic, etc.
Habits for Intellectual/Brain Health
The part of our brains most affected by sleep deprivation
The frontal lobe
The American Heart Association's recommendation for daily sugar intake for teens
Less than 25 grams (one can of Coke has 39 grams!)
The part of the brain associated with emotions, impulses, and instinctive behavior.
Amygdala
Showing someone you hear what they are saying by making eye contact, nodding, and restating what you hear
Active listening
A process that involves adaptive structural and functional changes to the brain
Neuroplasticity (our brains can continue to grow new neural networks!)