A new school year is the perfect opportunity for students and families to hit reset—to refresh routines, set meaningful goals and make healthy choices that support physical, mental and emotional well-being. Building good habits now can help you stay balanced and focused all year long.
Here are a few key ways to start the year strong—mentally, physically and socially.
Focus on Your Foundation: Build Healthy Habits
Strong academic performance and emotional well-being start with taking care of your body. Try these everyday habits to keep your energy, mood and focus on point:
- Get enough sleep. Aim for about 8–10 hours per night. A good night’s sleep helps with concentration, memory and emotional regulation.
- Eat balanced meals and snacks. Fuel your brain and body with nutritious foods like fruits, vegetables, whole grains and lean proteins. Don’t skip breakfast!
- Stay active. Regular movement—whether it’s a walk around the block, joining a team or dancing in your room—reduces stress and boosts your mood.
Make Smart Choices: Avoid Underage Drinking
As social opportunities grow, so can the risks. Underage drinking may seem like a part of teenage life, but the truth is this: avoiding alcohol helps protect your brain, health and future.
- Alcohol can interfere with brain development, decision-making and long-term wellness.
- Teens who don’t drink are more likely to stay safe and succeed in school.
- If you’re feeling pressured or curious, talk to a parent or trusted adult about it. They can help you work through your feelings and make a plan.
- Decide in advance how you’ll respond if someone offers you alcohol. Practice saying no confidently.
- Surround yourself with friends who respect your choices and want the best for you.
- If you’re ever in a situation that feels unsafe, call a parent or trusted adult for help—no judgment.
Stay Engaged and Connected
Connection is a protective factor. When students are involved in things they care about, they’re less likely to turn to risky behaviors and more likely to thrive.
- Get involved in clubs, sports teams or student leadership groups.
- Explore creative outlets like music, art or theater.
- Consider giving back through volunteering. It builds character and feels good!
- Not sure where to start? Try something new! You might be surprised what you enjoy.
Manage Stress in Healthy Ways
The school year brings new demands, but it’s important not to let stress overwhelm you. Learning how to manage it can make a big difference in your success and well-being.
- Take breaks when you’re studying or doing homework. Short walks or breathing exercises can help reset your focus.
- Try journaling, mindfulness or simple stretches to relax your body and mind.
- Talk it out! Reach out to a parent, school counselor or friend when you’re feeling overwhelmed. You’re not alone.
Make this year one of growth and balance. With a few smart habits, clear intentions and a strong support system, you can take charge of your school year and make choices that help you grow, thrive and stay safe. Remember: your health and happiness are just as important as your grades. Stay informed, get involved and take care of yourself inside and out. You’ve got this!