It’s officially 2025! A new year is often a fresh start for many of us as we commit to new goals, habits, and routines. So, even though it’s almost midway through the school year, January is still a great time to check in and implement changes to create healthier habits for the months ahead.
Elementary School Students: Building strong foundations
For younger students, developing healthy routines early can shape lifelong habits, and it begins with the basics.
- Start with breakfast: With winter here, it’s easy to want to catch extra Z’s and stay warm under those blankets each morning, but a balanced breakfast with fruits, whole grains, and protein helps fuel energy and helps us focus. To make it easier, try prepping breakfast options the night before, pick out some healthy grab-and-go options, or get to school before breakfast ends.
- Stay active: Staying active is important year-round. Whether it’s walking home after school, participating in sports, or having dance parties in the living room, staying active should always be on the list.
- Sleep well: The kids probably stayed up past their bedtime over the break, so now is the perfect time to revive a good sleep routine. The American Academy of Pediatrics says that elementary school-aged children (6 to 12 years old) should get nine to 12 hours of sleep per night.
- Practice good hygiene: ‘Tis the season of viruses and colds. Reminding the younger ones to maintain good hygiene not only helps prevent some of those germs from spreading but also creates lifelong healthy habits.
Middle school students: Navigating growth and change
For middle school students, balancing academics and personal growth is essential.
- Prioritize sleep: Your middle schooler’s bedtime is probably later than their elementary school days, but they should still aim for eight to 10 hours of sleep each night to support learning and emotional well-being.
- Manage stress: Middle school is a prime time to learn time management skills and practice mindfulness or relaxation techniques to handle the increasing demands of schoolwork and extracurricular activities.
- Stay connected: Make sure your preteen knows they have a trusted adult to check in with. Services like TeenSpace offer free therapy for those who might need someone to talk to.
High school students: Preparing for the future
High school brings new responsibilities, making it crucial to maintain a healthy balance.
- Set goals: To create realistic academic and personal goals, help your teen break them into smaller, manageable steps to stay motivated and finish the school year strong. These might include avoiding procrastination, getting more involved, or getting better organized.
- Limit screen time: Excessive screen time is not good at any age, so teens should make a goal to avoid excessive use of phones, computers, and social media to protect their mental health and sleep quality.
- Work on independence: High school is a great time for teenagers to practice becoming independent. Learning to drive, getting their first job, or taking the lead on the college admissions process can help teenagers become independent and ready for the future.
See more of our educational coverage here.
