01

Read something rooted in truth

“Europe was created by history. America was created by philosophy.” -Margaret Thatcher

“The more that you read, the more things you will know. The more that you learn, the more places you’ll go.” -Dr. Seuss

  • Strong early reading skills leads to higher intelligence later in life.[cit]
  • Print exposure leads to greater reading comprehension, vocabulary, and general knowledge.[cit]
  • Reading printed books increases comprehension due to “mind mapping.”[cit]
  • Reading is relaxing.[cit]
  • Reading is contagious.[cit]

02

Spend 5 minutes in silence, prayer, or meditation

“All of humanity’s problems stem from man’s inability to sit quietly in a room alone.” -Blaise Pascal

  • Periods of mental boredom is linked with reduced depression, reduced mental fatigue, and increased life satisfaction.1
  • Prayer and meditation may help manage symptoms of medical conditions such as asthma, pain, and headaches.[cit]
  • Prayer and meditation can increase attention span.[cit]
  • Mindfulness meditation can alleviate symptoms of stress and reduce cortisol.[cit]
  • Prayer and meditation can improve memory.[cit]

03

Be around people who want what’s best for you

Social isolation is a common cause of self-diagnosed depression.2

  • Good friends encourage each other to avoid unhealthy lifestyle habits, such as excessive drinking or lack of exercise.[cit]
  • Greater cohesion in friend groups is associated with lower violent crime rates.[cit]
  • Good friendships can protect against depression and anxiety.[cit]
  • “You can harness the power of social relationships to gain healthier habits—and motivate others to do the same.“[cit]

04

Eat healthy foods

Healthy eating promotes muscle growth, brain development, strong bones, and boosts immunity. [cit]

  • Healthy eating provides stable energy.[cit]
  • Healthy eating gives teens clearer and healthier skin.[cit]

05

Sleep 7-8 hours

Lack of sufficient sleep is associated with reduced academic performance, as well as poor reaction
times, impaired decision making, decreased motor skill response, and increased irritability and
anxiety.3

  • Sleep deficiency can cause problems with learning, focusing, reacting, decision making, problem solving, memory, managing emotions and behavior, and coping with change.[cit]
  • Sufficient sleep is associated with improved mood, reduced stress, and a lower risk of major health problems such as obesity, type 2 diabetes, and heart disease.[cit]

06

Exercise 30 minutes

Exercise can improve mental health, reduce stress, improve self esteem, and lower anxiety.[cit]

  • Health and Wellness programs reduce student absenteeism by as much as 20%.[cit]
  • Exercise builds cardiorespiratory fitness, strengthens bones and muscles, and helps control weight reducing the risk of heart disease, cancer, type 2 diabetes, high blood pressure, osteoporosis, and obesity .[cit]
  • Students who are physically active tend to have better academic performance.[cit]

07

Get outside for 30 minutes

“Kids are built to move, and having more time for unstructured, outdoor play is essentially like a reset button.” — Debbie Rhea, Ed.D

  • “Free play changes the neurons in the prefrontal cortex during childhood, prepping the brain to regulate emotions, make plans, and solve problems.”[cit]
  • Time in natural environments enhances health.[cit]
  • Spending time in nature improves mood, increases focus, and improves physiological markers such as blood pressure and heart rate.[cit]
  • Access to green spaces improves mental health.[cit]
  1. Easter, Michael. The Comfort Crisis: Embrace Discomfort to Reclaim Your Wild, Happy, Healthy Self. Potter/Ten Speed Press/Harmony, 2021, p.96. ↩︎
  2. Sasse, Benjamin E. Them: Why We Hate Each Other–and How to Heal. St. Martin’s Griffin, 2019, p.24. ↩︎
  3. Haidt, Jonathan. The Anxious Generation: How the Great Rewiring of Childhood Is Causing an Epidemic of Mental Illness. Penguin Press, 2024, p.123. ↩︎