Disclaimer: This material is for educational purposes only. You, the reader, assume full responsibility for how you choose to use it. It is not intended to provide medical advice, diagnosis or treatment, nor does it replace the advice or counsel of a doctor or health care professional. Reference to a specific commercial product or service does not imply endorsement or recommendation of that product or service by CPCMG.
Keep a Set Schedule
Write a daily schedule Mon-Fri and a separate one for Sat-Sun
Be realistic and be intentional in scheduling “breaks” for yourself throughout the day to grab snacks, get tea or a smoothie, text with friends, go for a quick bike ride, paint your nails, etc.
Try to stick to it as best as you can. The goal is not perfection – you can be flexible but having structure is important to becoming healthy!
Practice Good Hygiene
Wash your face, brush your teeth in the morning and at night.
Shower or bathe daily.
Change into clean clothes daily (even if what you were wearing yesterday is not dirty).
Clip your nails weekly.
Try home pedicures/manicures with a family member or friend.
Put on light make up in the morning (if allowed) even if you are not going anywhere.
Try a different hairstyle or color (if allowed).
Get Adequate Sleep
Establish a consistent bedtime and wake up time (sleep when it’s dark outside and be awake when it’s light outside)
Goal for < 12 years old: 10-11 hours/night
Goal for adolescents: 8-9 hours/night
Establish a shut-off time for all screens at least one hour before bedtime.
Take a warm shower/bath to relax yourself before bed
Try reading a book for pleasure (not for school) or listen to an audiobook before bed
Try a mediation or mindfulness app before bed
Ex. Mindfulness Coach, Calm, Headspace
Listen to calming music before bed
”Gratitude” journaling before bed
Ex. Reflect back on the day and write down 3 things you were thankful for today
“Hope” journaling before bed
Ex. Think and write down 3 things you look forward to or hope for tomorrow and ways you can try to make them a reality
Trial of melatonin 3-10 mg before bed
Avoid taking regular naps in the afternoon as this can disturb your normal sleep cycle
Eat Healthy Foods
Eat a protein-rich breakfast (ex. cup of yogurt, fruit) consistently
Eat a protein-rich lunch with a family member, friend
Research recipes that seem good to you and help shop for the ingredients and cooking/baking it on your own or with family/friends. Start a recipe folder to collect “keeper” recipes
Help make dinner once a week
Eat dinner consistently but avoid eating after 9 pm
Eat at least one fruit per day (feel free to eat more!)
Decrease soda to 1-2x/week
Drink more water
Goal Ages 4-8: 7 cups/day (1.5 L)
Goal Ages 9-13: 9-10 cups/day (2-2.5 L)
Goal Ages 14+: 10-14 cups/day (2-3 L)
Get Adequate Exercise
Pick an exercise that is actually feasible and be very specific in your goal
Ex. Walk around the neighborhood for 15 minutes 3x/week
Try out something you haven’t done before such as yoga, Zumba, etc.
Ex. “Yoga with Adrienne” on YouTube
Plan an outdoor activity with a family member or friend at least 1x/week
Ex. hiking, biking, swimming, surfing/body boarding, Frisbee, sports
Minimize Screen Time
Designate a specific time during the day to watch an episode of your favorite show, browse the internet (goal 2-3 hours at most on school night)
Take a break from social media for 1 day, then 2 days, then 3 days, etc.
Establish a “shut off” time for all screens at least 1 hour before bedtime and charge electronics outside of the bedroom
Nurture Important Relationships
Set up a regular “date” with your friends or relatives to chat
Ex. Zoom calls at 5 pm Mon, Wed, Fri for an hour
Plan an outdoor activity with your friend(s) or relatives (ex. hike, biking, beach)
Learn a new skill together
Ex. Skateboard tricks, knitting, creating a website, etc.
Do a random/intentional act of kindness for your friend or a relative who lives alone or far away once a week.
Ex. Letter/note through snail-mail, baking cookies for delivery, tutoring a younger relative online
Develop New Skills or a Hobby
Think of a non-academic skill you would like to have and research ways to learn it
Ex. YouTube tutorial, virtual classes, in-person classes, relatives/friends who are skilled
Tackle a project you have been putting off
Ex. Rearranging your bedroom furniture, painting the bedroom a different color