50 Healthy Habits Your Teen Should Embrace

I wish I had known this when I was a teen:

When I was a teen, I wish my parents had shared a list of healthy habits that I could learn to apply. While I did seek out and apply several of them, I would have benefited from a larger list. I decided to put together a comprehensive list that parents might find useful to share with their teens. These healthy habits go hand in hand with life skills which we cover here.

What is a healthy habit?

A habit is a routine or regular practice that is performed consistently. Habits can be physical, such as brushing your teeth every morning, or mental, such as finding effective ways to handle your emotions. Habits are often formed through repetition and can be difficult to change at times. Just about everybody has both positive habits, which are beneficial to their well-being, and negative habits, which may be harmful or detrimental to their well-being.

How long does it take to form a healthy habit?

The length of time it takes to form a habit can vary depending on the individual and the specific habit. Dr. Maltz in the 1950s did some research to suggest that a habit could be created in 21 days. Easy to remember and quick, right?! Later research by Phillippa Lally suggests that it can take anywhere from 18 to 254 days for a person to form a new habit. On average, she found that it can take 66 days to create a new habit. The average life expectancy of a person in the U.S. is 78 years. Think about the benefit an investment of 66 days can have on a lifetime.

Many factors may influence the formation of a habit, including the complexity of the behavior, the level of repetition, and the level of motivation. Some people may find it easier to form new habits than others, and it may take longer for some habits to become automatic than others. In general, it is believed that the more consistently a behavior is performed, the more likely it is to become a habit.

50 Healthy Habits to share with your teen:

1. Eating a healthy and balanced diet
2. Staying physically active
3. Getting enough sleep
4. Managing stress
5. Practicing good hygiene
6. Avoiding risky behaviors
7. Seeking medical attention when needed
8. Drinking plenty of water
9. Eating breakfast regularly
10. Limiting processed and sugary foods
11. Reading food labels and making informed food choices
12. Varying your food choices to ensure a diverse intake of nutrients
13. Cooking at home to have more control over the ingredients and portion sizes in your meals
14. Eating slowly and mindfully
15. Eating a protein-rich breakfast to improve focus and energy throughout the day
16. Eating regular snacks to maintain energy levels and prevent overeating
17. Planning meals and packing lunches in advance to make healthy eating easier
18. Staying hydrated by carrying a water bottle and drinking water throughout the day
19. Engaging in at least 60 minutes of moderate to vigorous physical activity every day
20. Incorporating a variety of exercises, such as cardio, strength training, and flexibility work, into your routine
21. Finding ways to be active that you enjoy, such as team sports, dancing, or hiking
22. Varying your workouts to prevent boredom and maintain motivation
23. Stretching before and after physical activity to prevent injury
24. Wearing appropriate clothing and shoes for physical activity
25. Seeking medical clearance before starting a new exercise program, especially if you have a pre-existing health condition
26. Seeking support and guidance from a trusted adult or healthcare professional if you have questions or concerns about physical activity
27. Establishing a consistent sleep schedule and setting aside enough time for sleep each night
28. Creating a relaxing bedtime routine to wind down before sleep
29. Keeping screens out of the bedroom and avoiding screens for at least an hour before bedtime
30. Using a comfortable mattress and pillows to support good sleep hygiene
31. Avoiding caffeine and large meals close to bedtime
32. Seeking medical attention if you have difficulty sleeping or suspect that you have a sleep disorder
33. Engaging in activities that help you manage stress, such as exercise, deep breathing, or talking to a trusted adult or friend
34. Seeking support from a trusted adult or mental health professional if you feel overwhelmed or unable to manage stress on your own
35. Setting boundaries and saying no when necessary to protect your physical and emotional well-being
36. Finding healthy ways to cope with difficult emotions, such as journaling, art, or music
37. Seeking help if you’re struggling with mental health issues such as depression or anxiety
38. Practicing good oral hygiene by brushing and flossing daily, using mouthwash, and visiting the dentist regularly
39. Washing your hands frequently, especially after using the bathroom and before eating
40. Showering or bathing regularly to keep your skin clean and healthy
41. Wearing clean clothes and practicing good personal grooming
42. Seeking medical attention if you notice any changes in your hygiene or personal grooming habits
43. Avoiding risky behaviors such as smoking, drinking alcohol, and using drugs
44. Staying informed about the risks and consequences of risky behaviors
45. Seeking support and guidance from a trusted adult or healthcare professional if you’re struggling with a substance use disorder
46. Seeking medical attention if you have an injury or illness
47. Taking medications as prescribed and following your healthcare provider’s instructions
48. Seeking medical attention if you have any concerns about your physical or mental health
49. Staying up to date on vaccinations and preventive care
50. Seeking medical attention if you have any concerns about your reproductive or sexual health

Conclusion

A habit is a routine or regular practice that is performed consistently. Habits can be physical, such as brushing your teeth every morning, or mental, such as finding effective ways to handle your emotions. Habits are often formed through repetition and can be difficult to change at times. Just about everybody has both positive habits, which are beneficial to their well-being, and negative habits, which may be harmful or detrimental to their well-being. For more habit ideas you can check out Thomas Frank’s blog on the subject.

Now, use the list above to start a conversation with your teen. Have them choose which habits they currently exhibit from the list, and encourage them to continue with that habit. Then have them choose which habits they should start implementing, but have not yet started. Finally, have them pick which habits they should stop practicing.