Balance Archives - Daniel Wong

Sleep Hygiene for Teens: Proven Ways for Teens to Get Better Sleep

November 18, 2025 By Daniel Wong Leave a Comment

It’s 11:00 pm. You’re still scrolling through your phone, telling yourself, “Just five more minutes.”

Then all of a sudden, it’s midnight, and your brain is somehow more awake than it was an hour ago.

Sound familiar?

Late nights make mornings miserable. When you wake up tired, focusing in class or during activities becomes impossible.

But getting enough rest isn’t always as simple as going to bed earlier. Distractions can easily keep you up. And even if you do make it to bed on time, you might toss and turn instead of drifting off to sleep right away.

Sleep hygiene for teens is all about building healthy habits that make it easier to fall asleep, stay asleep, and wake up refreshed.

These practical tips will help you give your mind and body the rest they need.

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Why do teens stay up late?

Teens stay up too late for several reasons, and most of them stem from habits and lifestyle choices.

After a long day of school, extracurriculars, and homework, nighttime can feel like your only chance to relax. That’s when activities like scrolling through social media, gaming, or chatting with friends can push past bedtime.

Many of these activities also involve screen time, which makes things worse. According to the Sleep Foundation, using screens at night can delay the release of melatonin. This is the hormone that helps you fall asleep. As a result, you may find yourself staying awake much later than planned.

Additionally, biology plays a role. During puberty, hormonal changes naturally push the body’s internal clock later, often by an hour or two. That’s why you might not feel sleepy until significantly later.

With all these factors at play, the relationship between teens and sleep can be complicated. But understanding why this happens is the first step to better rest.

Why do teens need more sleep?

Teens need about 8 to 10 hours of sleep each night.

During this stage of life, you are undergoing rapid physical and mental growth. So, sleep isn’t just “rest time” for your body; it’s when your brain and body do some of their most important work.

Here’s why sleep is so important for teens:

Better focus and learning: Sleep supports brain development. It also strengthens memory and helps your brain process what you learned during the day. This means you can absorb new information and feel more confident in your learning.
Stronger mood regulation: Without enough sleep, it’s easy to feel cranky or anxious. A good night’s rest helps you manage stress, control emotions, and handle challenges more calmly.
Improved performance: Sleep can enhance your performance in sports, music, and other activities. Proper rest sharpens your reaction time, creativity, learning, and overall performance.
Healthy growth and development: Your body needs sleep for important functions. Sleep helps to support growth, repair muscles, and keep you energized for the next day.
Stronger immune system and long-term health: Sleep gives your body the time it needs to recharge and fight off illnesses. It also supports a healthy heart, balanced metabolism, and overall well-being.

Sleep deprivation in teens is more common than you might think.

When you consistently get less than 8 hours of sleep, the effects build up over time. You might notice yourself feeling more irritable, struggling to concentrate, or getting sick often.

The good news? Once you start prioritizing sleep, your body can recover, and you’ll typically begin feeling better within a few days.

Why do teenagers sleep so much on weekends?

If you find yourself sleeping until noon on Saturdays, you’re probably dealing with what’s known as “sleep debt.”

When you don’t get enough rest during the week, your body tries to catch up on weekends.

While recovery sleep can help you feel better temporarily, it’s not a long-term solution. The goal is to get consistent, quality sleep every night so you don’t need to crash on weekends.

In short, getting enough sleep isn’t just about avoiding morning grogginess. It’s essential for supporting your body’s rapid growth during the teenage years and protecting your health in the long run.

Sleep hygiene habits for teens that actually work

Sleep hygiene means building habits and creating an environment that helps you get high-quality sleep every night.

You don’t have to completely overhaul your life to improve your sleep hygiene. Even a few small changes to your routine can make a huge difference in how quickly you fall asleep and how rested you feel the next morning.

Let’s explore some practical sleep hygiene tips for teens.

Set a consistent bedtime and wake-up time

Your body works best on a routine. Going to bed and waking up at the same time every day, even on weekends, helps to keep your internal clock on track.

Start by setting a realistic bedtime and sticking to it as consistently as you can. Try not to shift your sleep schedule by more than an hour, even if it’s tempting to stay up late on weekends.

When you keep a steady routine, your body begins to recognize when it’s time to wind down. You’ll naturally start feeling sleepy around bedtime. This makes it easier to fall asleep and wake up feeling refreshed the next morning.

Create a pre-sleep routine

A calming bedtime routine signals to your brain that it’s time to get ready to sleep.

Pick one or two self-care activities that help you feel calm. Examples include reading a book, listening to soft music, taking a warm bath, or doing some light stretching.

Avoid anything too stimulating before bed. Activities like doing homework, watching an intense show, or playing a fast-paced game might make you stressed or excited.

Once you’ve found what works for you, commit to doing it for about 30 to 60 minutes before bedtime. Over time, this routine will train your body and mind to shift into “sleep mode” easily.

Limit screen time at least 30 minutes before bed

Phones, tablets, and laptops give off blue light, which can interfere with the production of melatonin. As a result, your brain may find it harder to wind down at night.

To avoid this, try putting away your devices at least 30 to 60 minutes before bed. Use that time to do something relaxing that doesn’t involve screens, such as reading, journaling, or listening to calming music.

If that feels challenging, start small. Try going screen-free just 10 minutes before bed and gradually increase the time every one or two weeks.

Keep your room cool and dark

Your sleep environment matters more than you might think.

If your bedroom is too bright, your body may still think it’s daytime, which can lower melatonin levels and make it harder to fall asleep. Your body also needs to cool down to get good quality rest.

Here are a few ways to create a sleep-friendly environment:

Use blackout curtains or a sleep mask to block out light.
Keep your room cool with an air conditioner or fan.
Use earplugs or a white noise machine.
Turn off your devices or mute notifications before bed.

Avoid caffeine in the late afternoon and evening

Energy drinks, coffee, and some sodas contain caffeine. Caffeine stays in your system for hours, keeping you awake long after the time you intend to go to bed.

Try switching to caffeine-free drinks in the late afternoon and evening. Avoid caffeine for at least 6 to 8 hours before going to bed.

In general, teens should also limit their daily caffeine intake to under 100 mg, which is approximately equivalent to one cup of coffee.

Don’t nap too late in the day

Naps can boost energy and focus, but long or late naps can make it harder to fall asleep at night.

If you really need to nap, keep it short. Set an alarm to wake you up after 20 to 30 minutes. Make it a point to nap earlier in the afternoon rather than close to bedtime. That way, you’ll still feel refreshed during the day without disrupting your nighttime sleep.

Tips to promote better sleep quality

In addition to improving your sleep hygiene, other lifestyle habits can help you fall asleep faster and enjoy deeper sleep.

Use your bed only for sleep

Reserve your bed strictly for sleeping. Avoid using it for other activities, such as studying, scrolling through your phone, or watching shows.

When your brain associates your bed only with sleep, it becomes easier to relax and drift off when you get into bed.

If you enjoy reading, journaling, or listening to music, try doing those activities in another cozy spot, like a sofa or chair. Only move to your bed when you’re ready to sleep.

Exercise during the day

Regular physical activity can significantly improve the quality of your sleep. Exercise helps reduce stress and promotes deeper, more restorative sleep.

Teens should get about 60 minutes of exercise daily. But if that feels overwhelming, start small. Try 30 minutes of activity on most days and gradually build up from there.

Just remember to avoid intense workouts close to bedtime, as they can leave you feeling energized rather than sleepy.

Manage stress before bed

Maybe you’re lying in bed replaying an awkward conversation from lunch, or you can’t stop thinking about tomorrow’s biology test. When your mind races like this, falling asleep becomes nearly impossible.

Here are some ways to manage stress and clear your mind before bedtime:

Create a to-do list to organize your thoughts and reduce mental clutter.
Do deep breathing exercises.
Write in a journal to release your worries or reflect on your day.
Practice gratitude by reflecting on a few positive things that happened.
Listen to calming music or nature sounds.

Consider using a sleep tracker

If you’re curious about your sleep patterns, using a sleep tracker can provide valuable insights.

Many phone apps and smartwatches can track how long and how deeply you sleep, helping you understand your sleep patterns better. They can also show how certain habits, such as exercise, caffeine intake, or screen time, impact your sleep.

With this information, you can make small but effective adjustments to improve your overall sleep quality.

Conclusion

Building better sleep habits is just the beginning. When you learn how to take charge of your routines, you don’t just sleep better. You also think more clearly, handle stress with confidence, and feel more in control of your life.

Through my 1:1 coaching program, I’ve helped teens transform not just their sleep, but their entire approach to school, stress, and life. If you’re ready to build habits that actually stick and create lasting change, I’d love to help!

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Self-Care for Teens: 13 Activities to Reduce Stress and Boost Happiness

Updated on September 30, 2025 By Daniel Wong 2 Comments

Do you sometimes feel like you’re running on empty but don’t know how to hit pause?

Juggling school, exams, activities, and household responsibilities can make daily life feel overwhelming.

And when things get hectic, it’s easy to forget about your mental and physical well-being.

That’s where self-care comes in.

It allows you to slow down, recharge, and care for yourself so you’re ready to tackle whatever comes next.

In this article, we’ll explore some simple and effective self-care activities for teens. By building these self-care habits now, they’ll become second nature.

This foundation will make it easier to manage stress and maintain a more balanced, healthy lifestyle in the future.

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Why self-care matters (especially for teens)

As a teenager, self-care might feel like something you can put off. You’re young, full of energy, and probably busy with school, activities, and other commitments.

But constantly pushing forward without taking time to rest and recharge can take a toll on your mental and physical health.

The earlier you start building this essential life skill, the more you’ll benefit both now and in the future.

Here are some key benefits of practicing self-care for teens:

Reducing burnout and exhaustion: Taking time to recharge means you’re less likely to feel drained, tired, or overwhelmed.
Boosting your mood: Self-care can help you feel calmer and empower you to handle tough emotions. Research shows that it is linked to reduced stress and better mental health.
Improving focus and motivation: Stress or fatigue can affect your focus. You’ll find it easier to concentrate at school or during activities when you’re well-rested.
Enhancing physical health: Taking care of your body can help you maintain good health. You can do this through rest, a balanced diet, and stress management.
Building resilience: Being healthy gives you the strength and capacity to take on challenges. You’ll be able to bounce back from challenges, stay calm under pressure, and make decisions with clarity and confidence.

While building self-care habits takes time, effort, and sometimes a little money, it’s worth it. Investing in yourself now will ultimately lead to a more fulfilling and meaningful life.

Self-care ideas and activities for teens

Self-care doesn’t need to be time-consuming or expensive. It’s really about making small, intentional choices that help you feel better, inside and out.

Self-care is most effective when it becomes a consistent part of your routine.

The key is choosing habits that are realistic and easy to stick with. Let’s explore some self-care tips and ideas for teens.

Physical self-care activities

The teen years are a time of huge change. Taking care of your body now helps support your growth and builds a strong foundation for good health.

The following are some self-care ideas to help you maintain your physical wellness.

Get the sleep you need

According to the National Sleep Foundation, teenagers need 8-10 hours of sleep each night.

Getting enough sleep helps your brain recharge, sharpens your focus, and lifts your mood.

To get better sleep, you can:

Stick to a consistent sleep schedule.
Create a wind-down routine, like reading, listening to music, practicing skincare, or taking a warm bath.
Put your devices away an hour before bed.
Create a dark, cool, and comfortable bedroom environment.

Fuel your body with real food

If you often feel tired or low on energy, it could be a sign that your body isn’t getting the nutrients it needs.

Eating balanced meals with enough fiber, protein, and whole grains provides your body with the fuel it needs to grow, stay strong, and feel good.

Even small steps, like drinking more water or adding more fruits and vegetables to your meals, can make a significant difference over time.

Move in ways that make you feel good

Regular exercise improves heart health, strengthens bones, and boosts energy levels. It also supports mental health by lowering stress and anxiety, while boosting self-esteem.

Experts recommend about 60 minutes of physical activity on most days of the week.

But you don’t need to hit that number right off the bat. Start small with something you enjoy, like walking, cycling, or trying a new sport, and build from there.

The key is to make movement a regular part of your life. Sticking with it is easier when it’s fun and fits your lifestyle.

Mental self-care activities

Taking care of your mind is as important as caring for your body.

Mental self-care helps you manage stress and remain resilient, even when experiencing change or pressure.

Here are some self-care tips for teens to improve their mental well-being.

Practice mindfulness to stay present

Mindfulness is about staying present and being aware of your thoughts and feelings without judging them.

There are many different ways to incorporate mindfulness into your daily life, including the following:

Try deep breathing. Inhale slowly, hold your breath, and exhale. Do this a few times to calm your mind.
Go for a mindful walk. Focus on your steps, your breathing, and your surroundings.
Do a quick body scan. Close your eyes and notice how each part of your body feels.
Journal your thoughts. Write about how you’re feeling or what’s on your mind.
Eat without distractions. Focus on the taste, smell, and texture of your food.

Be kinder to yourself with positive self-talk

The way you talk to yourself has a big impact on how you feel.

Pay attention to your inner voice. Are you being overly critical or negative?

If so, try to shift that voice to one that’s more supportive.

Talk to yourself like you would to a close friend. Over time, this will boost your confidence and emotional well-being.

Find coping tools that work for you

Coping strategies help you manage stress and challenges in a healthy way.

Some examples of healthy coping strategies include exercising, drawing, playing music, or journaling.

Your coping mechanism can even be as simple as listening to calming music, taking a warm bath, or cuddling a pet.

The key is to experiment with different strategies until you find one that works for you.

Express your emotions in healthy ways

Bottling up your emotions can build stress and make you feel overwhelmed. Instead of keeping everything inside, try different ways to release your feelings.

You could write in a journal, create music or art, or simply talk to someone you trust, like a parent, teacher, or school counselor.

Finding healthy ways to express and process your feelings can help prevent negative emotions from building up.

The more you practice this, the easier it becomes to handle tough situations with a clear mind and a calm attitude.

Social self-care activities

Social self-care is about building healthy relationships that make you feel safe and understood.

Like any skill, maintaining these connections takes time, effort, and practice.

But caring for your social well-being will also help you build confidence and create a support network you can lean on.

Spend time with people who “get” you

Hang out and connect with people who make you feel safe and supported, whether that’s your parents, close friends, relatives, or mentors.

You can catch up over a meal, go for a walk, play a game, or chat about life. What matters most is being present and enjoying each other’s company.

If you’re struggling to find people who understand you, don’t worry. Building healthy connections takes time.

You can try joining school clubs, volunteer groups, or local events. You may also consider speaking with a counselor or trusted adult for support.

And remember not to focus too much on yourself. If you want people to “get” you, you also need to put in the effort to understand others and support them.

Set boundaries to protect your energy

Setting boundaries is often overlooked, but it is a key part of building healthy relationships.

Some examples of ways to set healthy boundaries include:

Saying no to events or activities if you’re too tired or busy
Replying to messages when you’re available to, instead of being available 24/7
Speaking up about hurtful behavior
Not giving in to peer pressure and not doing things that make you uncomfortable

Remember that protecting your time, energy, and emotions is not selfish but necessary.

When you set clear boundaries, you create space for relationships in which each person’s needs and limits are respected.

Creative self-care activities

Being creative is a great way to unwind, lower stress, and enjoy yourself. Creative activities also provide a healthy outlet for expressing your thoughts and emotions.

Here are some ways you can spark your creativity.

Try a new hobby (or rediscover an old one)

Trying out a new hobby is an excellent way to hone your creativity while learning a new skill.

There are plenty of new hobbies you can try, such as baking, photography, or learning to play a new sport or musical instrument.

Use creativity to process your emotions

Research shows that creative activities can improve mental health. They do so by boosting your mood, reducing stress, and helping you feel more confident.

So don’t be afraid to try different forms of creativity and see what makes you feel good.

There’s no right or wrong way to be creative. You can doodle in your notebook, make bracelets, create photo collages, or even decorate your bedroom.

Do a digital detox (even if it’s just for 30 minutes)

A digital detox has multiple science-backed benefits. These include better sleep, lower stress, and stronger social connections.

If you’d like to try it, you don’t necessarily have to give up using your phone. Instead, you can start small and slowly ease into it.

Try setting aside 30 minutes of screen-free time before bed and after waking up. You could also take a short break from screens after school.

Over time, you can work your way up to longer breaks and maybe even unplug for a full day each week.

Use this time to engage in other activities you enjoy, like spending time outdoors, talking with friends and family, or trying a new sport or hobby.

Spend time in nature to recharge

Spending time in nature is a simple yet powerful way to lift your mood and reduce stress. In fact, people who spend more time in nature report feeling happier and more fulfilled.

There are many ways to enjoy the outdoors.

You can take a walk around your neighborhood, sit quietly at the park, plan a picnic, visit the beach, try gardening, or go hiking.

Conclusion

Don’t wait until you’re stressed, burned out, or struggling before making time for yourself.

Even though you’re young and full of energy, self-care remains essential to maintaining your health during your teenage years.

The good news is that self-care for teens doesn’t require a significant amount of time, money, or energy.

You can start by choosing just one or two activities from the list above and gradually adding more as they become a natural part of your routine.

Over the years, I’ve supported many teens in developing routines and habits that help them feel balanced, confident, and healthy.

I’d be happy to do the same for you through my one-on-one coaching program and equip you with the skills you need to build a bright and happy future!

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7 Signs Your Teen Has a Phone Addiction (And How Parents Can Help)

Updated on September 5, 2025 By Daniel Wong 4 Comments

Are your teens glued to their phones?

They could be out with the family, at the dinner table, or trying to work on a school project — and you’ve noticed they’re almost always on their phones.

It’s not surprising that teenagers enjoy using their phones.

After all, most mobile apps are designed to keep users hooked for as long as possible.

Research suggests that teens use their phones for an average of four hours a day. Researchers have also found that a quarter of teens’ daily mobile phone usage exceeds five hours.

You might be worried that your teens are spending too much time on their devices. So it can be helpful to understand what smartphone addiction looks like.

In this article, I’ll share common symptoms of phone addiction in teens. I’ll also discuss how you can help your teens manage their phone usage and make the best use of their time.

(If it’s hard to get your teens to listen to you, make sure to download the free quick action guide below.)

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Why parents blame everything on phones

Smartphones are often blamed when things go wrong in a teen’s life, like when a teen isn’t sleeping enough or isn’t doing well in school.

It’s tempting to make technology the scapegoat. It is true that social media apps and other apps are designed to keep people using them for long periods of time.

But the real issue isn’t the phones. It often boils down to deeper underlying problems like loneliness, anxiety, or a lack of autonomy.

So even if you take away your teens’ phones, they might turn to other things like video games or TV as a substitute. Or they might throw tantrums to try to get what they want.

At other times, phones are blamed for something completely unrelated, like falling sick.

It could also be possible that your teenager doesn’t actually have a phone addiction.

So it’s important to first assess whether your teen’s phone usage and the accompanying symptoms constitute an actual addiction.

What are the signs of teenage phone addiction?

According to the research, smartphone addiction is characterized by a long-term reliance on phones. Essentially, the person struggles to control their actions, leading to obsessive behavior.

The signs of phone addiction include the following:

Sign #1: Excessive phone usage

This is an obvious one. You might continually see your teens on their phones. They’re constantly checking their devices, even when they don’t receive any notifications or alerts.

In addition, it always seems urgent for them to get back on their phones, whether it’s to reply to a text or stay connected with their friends through social media.

They might frequently stop whatever activity they’re doing to check their phone.

Sign #2: Neglecting their responsibilities

Your teens put off their responsibilities and commitments to spend more time on their phones.

They don’t help with chores or to run errands, and they don’t participate actively in clubs or school activities.

Apart from that, they might not be taking responsibility for their physical health or personal hygiene.

For example, they might lack sleep and exercise, and might be too engrossed in screen time to eat proper meals.

Sign #3: Declining academic performance

Your teens struggle to complete their homework and submit projects on time.

They’re distracted by their phones and don’t study hard for tests and exams. This leads to them getting worse grades in school.

Sign #4: Withdrawal symptoms

When your teens aren’t able to use their phones, they might experience withdrawal symptoms.

These symptoms include:

Feeling uneasy or uncomfortable
Becoming irritable or angry
Becoming anxious or withdrawn
Throwing tantrums or becoming violent

These symptoms indicate that your teens are becoming too dependent on their smartphones.

Sign #5: Loss of interest in hobbies

You might notice that your teenagers no longer enjoy activities they used to love. Instead, they seem to only find pleasure in using their devices.

That’s because their brains release a small amount of dopamine each time they’re on their phones.

This neurotransmitter in the brain is responsible for things related to motivation and a feeling of satisfaction.

The more teens use their phones, the more dependent they become on screen time to give them a boost of dopamine.

Sign #6: Decreased social interactions

Your teens prefer being on their devices rather than socializing with friends and family. They’re reluctant to participate in family activities or hang out with friends.

Your teens don’t interact much with others, even when they’re at a social event. They’re too focused on using their devices, which can lead to social isolation in the long run.

Sign #7: Secretive or risky behaviors

You’ve noticed your teens sneaking around or lying about their mobile phone usage. They may become defensive when you ask or confront them about how much time they’ve been spending on their devices.

What’s more, your teenagers may engage in risky behaviors. For example, they may text or play mobile games while crossing the road.

How to stop teenage phone addiction

Taking away your teen’s phone might seem like the best solution. This might work in the short term, but it’s not a long-term fix.

Let’s explore some better ways to help your teens regain control over their phone usage. These approaches are more likely to enable them to curb their phone addiction in the long run.

Keep in mind that these are just recommendations. If your teen’s phone addiction symptoms concern you, it’s best to seek professional help.

Tip #1: Set clear boundaries

Without proper boundaries and consequences, it’s easy for teenagers to go overboard with their phone usage.

Find a time to sit down with your teenagers and discuss important house rules.

You can work together with them to decide on what boundaries to set. For instance, you might decide that no phones will be allowed at the dinner table.

Then, discuss the consequences of violating these rules. The consequences should be directly related to the misbehavior.

For example, if your teens aren’t able to focus when they’re doing homework because of their phones, the logical consequence might be that they need to put their phones in your room when they’re doing homework.

Tip #2: Create phone-free zones

You can discuss and establish phone-free times and places.

One example is making the bedrooms or dining table a phone-free zone. Placing signs that say something like “phone-free zone” can also be a good reminder for all family members.

You can also set up phone-free times for the family. You can get the family to put all devices away during dinner time, family gatherings, and an hour before bed.

This creates dedicated family time and sets an example for your teens by showing them that you’re also willing to put your phone away at specific times.

Tip #3: Lead by example

Modeling healthy habits and boundaries is a great way to teach your teens how to manage their device usage.

If you use your own phone too much, your teenagers will naturally think it’s hypocritical of you to tell them to use their phones less.

So, as far as possible, make it a habit to follow the family boundaries set for device usage.

Practice good habits, such as putting your phone away when you’re doing work or when you’re having a face-to-face conversation with someone.

You can also start replacing screen time with other activities, like reading, exercise, or family board game night.

Most importantly, make it a priority to spend quality time together as a family. This helps to build stronger family bonds and also reduces loneliness in your teens, which lowers your teens’ risk of phone addiction.

Tip #4: Encourage your teen to engage in other activities

Here are several things you can try to encourage your teens to participate in other activities:

Plan family activities, such as visiting the beach, hiking, or having a barbecue
Take part in meaningful activities together with your teens, like volunteering at a soup kitchen or animal shelter
Offer to give your teens a lift if they want to go somewhere
Practice self-care habits together with your teens, such as exercising or preparing healthy meals

Tip #5: Help your teen develop a sense of purpose

Many teens who struggle with a phone addiction don’t have a strong sense of purpose. These teens frequently fill their emotional void with screen time.

The key to breaking this cycle is to help your teens discover meaning and purpose in their lives.

There are many ways for your teens to find fulfillment and purpose. As they do these things, they’ll be more intentional about how they spend their time.

Many teens enjoy giving back to society and helping those in need. Others find satisfaction in building apps or devices that benefit others.

Start by having short conversations with your teens. Ask them what makes them happy or what they like best about themselves. These questions will help them reflect on their strengths and interests.

You can also share your own experiences and journey as part of these conversations.

Talk about meaningful events that have occurred in your life. For example, you could share more about a time you overcame a challenge or learned a life lesson because of a mistake you made.

Try to find opportunities for your teens to discover what’s meaningful to them. For instance, you can volunteer together or encourage your teens to learn a new skill.

These small steps can enable your teens to develop a deeper sense of purpose, so screen time won’t be as appealing to them.

Tip #6: Seek professional help

In some cases, phone addiction can lead to serious consequences.

If your teen is losing weight, isn’t eating or sleeping well, often seems down, or is becoming socially isolated…

… it’s time to seek professional help.

A professional like a coach can equip your teen with the right mindset and strategies to overcome this addiction.

Seeking help doesn’t mean you’ve failed as a parent. In fact, it takes courage to get your teens the help they need.

And it’s a fact of life that we all need external support and guidance sometimes.

Conclusion

If your teen has a phone addiction, try to get to the root of the problem.

Does your teen frequently feel anxious or lonely?

Does your teen lack meaningful goals and a sense of purpose?

What other underlying issues might be causing screen time to be so attractive to your teen as a form of temporary escape?

As you understand the situation at a deeper level and apply the tips outlined in this article, I’m confident that your teen will be able to overcome his or her phone addiction!

(If you haven’t already done so, download your free quick action guide below.)

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Top 10 Tips for School-Life Balance: How to Juggle Studies, Social Life, and Work

Updated on July 14, 2025 By Daniel Wong Leave a Comment

Do you feel like you have too much on your plate?

Between your exams, homework, extracurricular activities, chores, and a part-time job… your schedule is packed.

You feel like you don’t have enough time to sleep and relax.

And you also feel like you don’t have enough time for your friends and family.

School-life balance isn’t a luxury; it’s a necessity.

Without it, you won’t be a successful or happy student.

By striking a balance, you’ll have more time to pursue your hobbies, improve your health, and connect with the people you love.

You’ll also get better grades while preventing mental and emotional burnout.

The good news is that any student can learn how to create an optimal balance between school, work, and other important things in life.

In this article, I’ll share some of the best tips on how you can achieve this.

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Benefits of school-life balance

Are you constantly feeling stressed or overwhelmed? If so, you probably need to create boundaries in your life.

Besides reducing stress, a healthy school-life balance can lead to some important benefits:

Greater mental clarity: Achieving balance means that you’re getting enough sleep and rest. Sufficient sleep boosts your memory and learning. It also helps your brain to consolidate new memories, helping you to remember what you learn.
Higher productivity: Having school-life balance ensures that you don’t push yourself too hard. Research shows that increasing the number of hours spent working doesn’t increase output beyond a certain point. The lack of a rest day also decreases productivity.
Improved physical health: Attaining school-life balance means that you have time to work on your fitness and health. You’ll have the time and energy to eat healthily and exercise regularly.
Improved mental health: Giving yourself time to rest, play, and hang out with friends and family can reduce stress and anxiety. Regular exercise also builds emotional resilience.
Academic success: Leading a balanced life enables you to be more productive. You’ll be able to focus and absorb information better during class, which will lead to an improvement in your grades.
Greater happiness and fulfillment: You’ll have the time to pursue your interests, serve others, and nurture meaningful relationships.

As a student, one of your main responsibilities is to learn as effectively as you can in school. But this pursuit should never come at the expense of your health and relationships.

How to balance school, work, friends, and family

Working part-time as a student comes with many benefits, besides a paycheck!

You’ll get to explore career options, develop skills, and improve your résumé.

But you’ll burn out quickly if you don’t manage your time and priorities well.

These tips can help you strike a balance between school, work, and your personal life:

1. Prioritize your tasks

Have a daily to-do list of the tasks you plan to complete.

Arrange them based on urgency and how much time they’ll take. Add these commitments to a daily schedule, ensuring you have some buffer time between each item.

Also, make sure to allocate time for rest and family.

2. Set realistic goals

Break down big academic goals and projects into smaller chunks. Make sure that each sub-task is specific and measurable.

For example, you might decide that you’ll read and take notes for chemistry chapter three from 4 to 6 p.m. on Monday.

3. Use time management strategies

Time blocking is an effective method in which you divide your day into smaller segments of time.

Each block is dedicated to one type of work only. You can also group similar tasks into a time block to boost your productivity.

The Pomodoro technique is another strategy I recommend. This technique involves dividing your time into 25-minute blocks of focused work followed by short breaks.

4. Reduce distractions and procrastination

Find a conducive environment in which to study, and turn off all notifications while you’re working.

Ensure your study space is clutter-free by keeping only the required materials and stationery on it.

5. Create clear boundaries and cut-off times

As far as possible, keep to a fixed cut-off time for your work and studies.

For example, you might decide that you’ll stop studying at 9 p.m. each day and that you’ll only handle work-related matters during your shift.

You also need to be aware of your limitations.

If your work is affecting your grades, sleep, or health, consider taking a break or speaking to your employer about working shorter hours.

6. Schedule time for exercise and sleep

The three pillars of health to prioritize as a student are the following:

Diet: Research has found an association between healthy eating and better academic performance. Fruits and vegetables provide nutrients like vitamins C and E, iron, and folate. These nutrients are linked to better thinking skills and school performance. Researchers have also found a link between high consumption of processed foods and sugar with poorer memory and learning.
Sleep: Getting enough sleep can help you remember, store, and apply the information you’ve learned. Scientists have even discovered that sleep can improve memory retention and recall by 20-40%.
Exercise: Regular physical activity can improve focus, attention, memory, and learning. It also boosts your planning and language skills. The World Health Organization recommends that most teenagers engage in at least 60 minutes of moderate or vigorous physical activity a day on average.

7. Be structured about the time spent with your friends

Some students spend too much time hanging out with their friends, while others neglect their social life.

To find balance, decide how much time each week you’ll spend with your friends on average.

For instance, you might decide that you’ll hang out with your friends for 2 to 3 hours outside of school each week on average.

Of course, you might not be able to keep to this all the time. But it’s always better to have a rough guideline in place rather than to make decisions on the spot each time.

8. Participate in productive or meaningful activities with your friends

You can suggest to your friends that you participate in activities together, such as:

Joining the same clubs or extracurricular activities
Working out, hiking, or learning a new sport
Studying and doing assignments
Running errands
Doing volunteer work

Carrying out these activities in a group offers opportunities to build and develop strong friendships.

You’ll also be doing things with your friends that you would have otherwise done alone, so you’ll be saving time.

9. Discuss routines and schedules with your family

Being proactive about discussing the plans for family events, meals, chores, etc., will reduce conflict and stress.

For example, your whole family might commit to having family dinners together at 7 p.m. on Mondays, Thursdays, and Saturdays. You might also have a family outing or activity scheduled every other weekend.

It’s also a good idea to discuss your chores and household responsibilities with your parents.

You can create a family chore chart that lists the tasks each family member is responsible for. For instance, you might be responsible for doing the laundry every Monday and walking the dog every Wednesday.

10. Make the most of your study time

Every student can achieve school-life balance. It just boils down to managing your time, prioritizing, and drawing healthy boundaries.

To study productively, I encourage you to:

Break big tasks down into smaller ones to reduce procrastination
Make sure your environment is distraction-free
At the beginning of each day, create a brief daily plan that lists the specific tasks you intend to complete

You can also experiment with various study techniques, including:

The Feynman technique
Spaced repetition
Flashcards
Mind mapping

Conclusion

As a student, it’s important to set boundaries and keep to them. You might also need to adjust these boundaries over time.

If you’re always tired, stressed, or unhappy, it’s a good time to reflect on how you could attain a better school-life balance.

After all, a happy and healthy student is a productive student!

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Are You Too Busy? 4 Ways To Slow Down

Updated on May 7, 2020 By Daniel Wong 21 Comments

Too busy

Let me ask you three questions:

Do you often feel like your to-do list is never-ending?
Do you often sacrifice sleep to get things done?
Do you frequently complain about how busy you are?

If you answered “yes” to those questions, you’re busy – probably too busy.

But it doesn’t have to be like this.

The strange reason we ignore the most important things in life

In an era where we’re connected 24/7, the line between work and leisure has become blurred. Even on a Sunday afternoon, you could send that email. You could reply to that text. You could do something “productive.”

But should you?

I face this temptation every time I have a day off. The temptation is even greater because I enjoy my job so much!

And it’s not just me. Through my work with parents – many of whom are busy and stressed out – I know this is a widespread problem.

Author Charles Hummel once observed that the most important things in life are also the most well-mannered. They don’t scream for your attention. They don’t throw a tantrum to force you to take notice.

This explains why we often ignore the things that matter most. They’re just too polite.

In contrast, the urgent things are far less polite. That email from your boss, that phone call, that Facebook message – they’re calling out to you right now. You feel like you can’t ignore it, so you don’t.

That’s how we become busy, by allowing ourselves to be overwhelmed by the urgent.

But there’s a way out. [Read more…]

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It’s a picture-perfect evening at the beach.

The sun is setting. The seagulls are squawking. The waves are gently brushing against the shore.

The beach is almost deserted, except for a young couple out for a walk with their five-year-old son. As they stroll along, the son picks up some seashells.

Most of these seashells are chipped or broken. They’re still beautiful, but they’re more like seashell fragments.

All of a sudden, the son spots something bright orange in the distance, 20 feet into the sea. He sprints toward it. When he gets to the water’s edge, he exclaims, “Mom! Dad! It’s a starfish! It’s a starfish!” [Read more…]