- Get plenty of rest; you still need 8 to 10 hours of sleep at night.
- Exercise three to five times a week for at least 20 to 30 minutes.
- Review your personal hygiene habits.
- Participate in athletic conditioning and weight training under proper supervision.
- Limit television, computer and video games to less than 1-1/2 hours per day.
- Eat a good breakfast which is important for alertness and energy at school.
- Eat three meals a day and nutritious snacks.
- Whether you eat at home or out, eat as a family as often as possible.
- Limit high fat, high sugar foods and choose appropriate alternatives.
- Eat a variety of dairy, grains, fruits, vegetables and lean protein.
- Eat lean meats rich in iron and low-fat milk products rich in calcium.
- Manage your weight with healthy eating habits, healthy food choices, and regular exercise.
- Consider taking a vitamin supplement, especially for Vitamin D.
- Wear appropriate safety gear (helmets, pads and mouth guards) for all sports including biking, skiing and rollerblading.
- Use seatbelts.
- If you're under 16 years old, you should not use all-terrain vehicles.
- Take precautions to avoid sunburn and use at least SPF 15 sun block.
- Avoid tanning booths.
- Avoid smoky environments.
- Test smoke detectors and carbon monoxide detectors.
- Don't use or carry weapons.
- Review rules for being at home alone.
- Review swimming skills.
- Regularly spend time with your family doing things you all enjoy.
- Participate in social activities, community groups and team sports.
- Respect limits and consequences your parents have set for unacceptable behavior.
- Listen to, respect and care about your siblings and peers.
- Review strategies for handling peer pressure.
- Learn to say "no" to peer requests you feel are inappropriate.
- Follow legal and parental curfews.
- Be responsible for school attendance, homework completion and course selection.
- Discuss with parents or valued friends frustration with school.
- Identify talents, interests or skills for future career direction.
- Participate in school activities.
- Try to be comfortable with yourself.
- Realize that you and your peers are going through rapid physical and emotional changes.
- Take on new challenges to build confidence.
- Listen to good friends and valued adults.
- Talk with someone you trust (a parent, friend, clergy or your doctor) when you are nervous, sad or feel things are not going right.
- Ask your parents or a trusted adult when you have questions about puberty, sexuality or sexually-transmitted diseases.
- Learn how to say "no" to sex.
- Abstinence is the safest.
Substance abuse education
- Do not smoke, chew tobacco, use diet pills or steroids.
- Do not use alcohol or drugs.
- Do not sell drugs.
- Avoid situations where drugs and alcohol are present.
- Support friends who choose not to use drugs.
- Respect the rights and needs of others.
- Serve as an ethical role model.
- Follow family rules.
- Share in household responsibilities.
- Learn new skills such as CPR and peer counseling.
- Be a volunteer; help someone less fortunate or in need.
- Brush your teeth for two minutes at least twice a day and use fluoride toothpaste.
- Make sure fluoride intake is adequate.
- See the dentist regularly, every 6 months.
- Madaras, Lynda. The What's Happening to My Body? Book for Girls. New Market Press, 2007.
- Madaras, Lynda. The What's Happening to My Body? Book for Boys. New Market Press, 2007.
- Larson, David E. Mayo Clinic Family Health Book 3rd Edition. Collins, 2003