3 Healthy Habits Every Teen Should Adopt for a Vibrant Life

Mountain bike teens

In the whirlwind of teenage years, it’s easy to get caught up in the hustle and bustle of school, social life, and extracurricular activities. However, amidst all the chaos, prioritizing health is paramount. Establishing healthy habits during adolescence not only sets the foundation for a lifetime of well-being but also fosters resilience and vitality. As a teen psychologist, I will discuss three essential habits that every teen can incorporate into their daily routine for a healthier and happier life.

We are what we eat

As teenagers undergo rapid growth and development, their nutritional needs are heightened. Yet, amidst busy schedules and tempting fast food options, maintaining a balanced diet can be challenging. Encouraging teens to prioritize nutritious eating lays the groundwork for lifelong health. Here are some tips to foster healthy eating habits:


  1. Eat a variety of foods: Encourage teens to consume a diverse range of fruits, vegetables, whole grains, lean proteins, and healthy fats to ensure they receive essential nutrients.
  2. Limit processed foods and sugary beverages: Encourage moderation in consuming processed snacks, sugary drinks, and fast food, as excessive intake can contribute to weight gain and various health issues.
  3. Cook meals at home: Involving teens in meal preparation can empower them to make healthier food choices and develop essential cooking skills.

By prioritizing nutritious eating, teens can fuel their bodies with the nutrients needed to thrive physically and mentally.

Stay Active

Regular physical activity is crucial for teen health, supporting physical fitness, mental well-being, and overall vitality. Exercise can help with focus and concentration and emotional stability. Being active has been shown to reduce stress and improve sleep. However, with the prevalence of sedentary activities like video games and social media, many teens fall short of the recommended amount of exercise. Here are some strategies to incorporate physical activity into daily life:


  1. Find enjoyable activities: Encourage teens to explore various physical activities such as sports, dancing, hiking, rock climbing, martial arts, or mountain biking.
  2. Set realistic goals: Help teens set achievable fitness goals and celebrate their progress along the way, fostering a sense of accomplishment and motivation.
  3. Prioritize movement: Encourage teens to integrate movement into their daily routine, whether it’s taking the stairs instead of the elevator, walking or biking to school, or participating in active hobbies. Have a dog, take your teen and dog for a walk a few times a week. Ask them what they’ve been up to.

Regular exercise not only strengthens muscles and bones but also boosts mood, reduces stress, and enhances overall well-being.

Prioritize Mental Health

The teenage years are a time of significant change and transition, and prioritizing mental health is crucial for navigating this period with resilience and strength. Encourage teens to prioritize their emotional well-being by adopting healthy coping strategies and seeking support when needed. A teen psychologist and family therapist can certainly help customize a plan. Here are some strategies to promote mental wellness:

  1. Practice self-care: Encourage teens to engage in activities that promote relaxation and stress relief, such as meditation, yoga, journaling, or spending time in nature.
  2. Foster supportive relationships: Encourage teens to cultivate strong relationships with friends, family members, and trusted adults who provide support and encouragement during challenging times.
  3. Seek help when needed: Remind teens that it’s okay to ask for help when they’re struggling. Whether it’s talking to a trusted adult, school counselor, or child psychologist, seeking support is a sign of strength, not weakness.

Prioritizing mental health equips teens with the tools they need to navigate the ups and downs of adolescence with resilience and self-awareness.


Incorporating these three healthy habits into their daily routine can empower teens to prioritize their well-being and lay the foundation for a lifetime of health and happiness. By focusing on nutritious eating, staying active, and good mental health practices, teens can navigate the challenges of adolescence with resilience, vitality, and a sense of purpose. Encourage the teens in your life to embrace these habits to create lifelong positive change.