1. Nutrition: Eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit sugary snacks and beverages, and avoid excessive fast food or processed foods.

 

2. Physical Activity: Engage in regular physical activity for at least 60 minutes each day. Choose activities you enjoy, such as sports, dancing, biking, or swimming, to stay active and maintain a healthy weight.

 

3. Screen Time: Limit screen time from devices like phones, tablets, computers, and TV. Aim for no more than 2 hours of recreational screen time per day, and take breaks to rest your eyes and stretch.

 

4. Sleep: Get 8-10 hours of sleep each night for optimal health and well-being. Establish a consistent bedtime routine and create a sleep-friendly environment in your bedroom.

 

5. Hydration: Drink plenty of water throughout the day to stay hydrated, especially during physical activity or hot weather. Limit sugary drinks and caffeinated beverages.

 

6. Stress Management: Find healthy ways to manage stress, such as practicing mindfulness, deep breathing exercises, yoga, or talking to a trusted adult or counselor about your feelings.

 

7. Avoid Substance Use: Say no to tobacco, alcohol, and drugs. These substances can harm your health, development, and future opportunities. Seek support if you or someone you know is struggling with substance use.

 

8. Personal Hygiene: Maintain good personal hygiene by showering regularly, brushing your teeth twice a day, and wearing clean clothes. Practice safe habits to prevent the spread of infections.

 

9. Mental Health: Pay attention to your mental health and seek help if you experience persistent feelings of sadness, anxiety, or stress. Talk to a counselor, therapist, or trusted adult for support and guidance.