Eating healthy foods, staying active, and getting enough sleep are three daily habits that benefit both your physical and mental health. They help you stay in a happier mood and cope better with stress. When you nourish your body with good food, exercise regularly, and get adequate rest, you’ll feel more alert, energized, and strong.
These three habits work best together. Here’s how to make them a part of your daily routine:
Eat!
Eating well helps you stay awake, improves your mood, and prepares you to learn. Choose fruits or vegetables as snacks and during meals whenever you can.
How to Enjoy This Habit:
- List Your Favorites: Think about the fruits and veggies you like. If you want, write them down. Can you name a fruit or vegetable for every color in the rainbow? Ask your parent to keep some of your favorites on hand.
- Mix It Up: Explore different ways to enjoy your favorites. Do you like them cooked or raw? Sliced, whole, or peeled? As a dipper for hummus, in a wrap, on a pizza, in a salad, or in a sandwich? Write down all the ways you enjoy them.
- Try Something New: Try an old favorite in a new way or invent a recipe. Experiment with new fruits or veggies you’ve never tasted before. You might discover a new favorite!
- Savor the Flavor: When you eat, take your time to appreciate the food. Notice how it looks, smells, feels, and tastes. Is the skin smooth or bumpy? Does it crunch or squish? Is it juicy, chewy, or soft? Enjoy the experience of eating each bite.
Play!
Being active helps you use the energy from the healthy foods you eat. Physical activity during the day prepares your body for restful sleep at night. Aim for at least 30 minutes of active play or exercise daily. Engage in quiet play or slow yoga before bedtime to wind down.
How to Enjoy This Habit:
- Feel Yourself Smile: When you exercise or play hard, your brain releases hormones that make you feel happy. Sometimes, you can’t help but smile or even feel like jumping for joy!
- Know That Your Body (and Brain) Love It: Playing and exercising build strong muscles and bones. They help all your organs, including your brain, get fresh oxygen, making you more alert and focused. Do you notice this after being active?
- Have Fun: Do what you enjoy. Play sports, tag, dance, jump rope, climb, or ride a bike. Play alone or with others—friends, siblings, or even your pet. Playing is also a great way to make friends and bond.
- Play Quietly to Relax: Engage in quiet activities before bedtime, like reading, drawing, or listening to soothing music. This helps you wind down and get ready for sleep. What are your favorite quiet activities before sleep?
Sleep!
Sleep is essential for rest and recovery. If you were active during the day and relaxed before bedtime, your body and mind will be ready for a good night’s sleep. Most kids need between 9–12 hours of sleep each night.
How to Enjoy This Habit:
- Have a Bedtime and Stick With It: Figure out the right bedtime by starting with your wake-up time and counting backward 10 or 11 hours. Ask a parent to help you with the math. For example, if you need to wake up at 7 a.m., going to bed at 8 p.m. gives you 11 hours of sleep.
- Give Your Body and Brain Time to Refresh: While you sleep, your body strengthens muscles, bones, and the immune system. Your brain organizes and stores new learnings and memories. It might even help solve problems while you sleep, which is why things can seem easier to handle after a good night’s rest.
- Try Mindful Breathing at Bedtime: Find a comfortable spot and get quiet and still. Put your hand on your belly or chest if you want. Take four slow breaths, feeling your belly rise and fall. As you breathe, think of calming words like «peaceful» or «cozy.» Repeat this a few times to help you relax and prepare for restful sleep.
- Wake Up Happy: Think of a wake-up word or phrase to start your day on a positive note. Write it on a sticky note where you can see it in the morning. It could be something like, «Good morning, sunshine!» or «I’m ready to make it a great day.»
By incorporating these habits into your daily routine, you’ll be better equipped to handle stress and maintain a positive mood.