Small, everyday choices can make a big difference in how you feel now and in the future. These 8 steps support your physical, mental, and emotional health. Some tips may feel familiar. Others may be new. Use what works for you, go at your own pace, and ask for help when you need it.
Seeing your health care provider at least 1 time each year is one of the best things you can do to stay healthy. Medical checkups help you track your growth, development, and well-being. During your checkup, you can ask questions about your body, mood, and lifestyle.
Annual visits often include:
Your provider will talk with you about:
Yearly visits are very important if you had cancer or another serious illness when you were a child. These visits are a time to review your Survivorship Care Plan, complete recommended screenings, and monitor for long-term and late effects.
Daily physical activity supports your muscles, bones, heart, and overall well-being. Teens and young adults should aim for 30–60 minutes of physical activity each day. This can be broken into smaller chunks of 10–20 minutes at a time.
Physical activity includes anything that raises your heart rate or works your muscles. Try a mix of activities, such as:
Being active every day helps your heart, lungs, muscles, and bones stay strong. It can improve your mental health, boost your energy, and lower your risk of health problems.
Choose physical activities you like so that you want to do them more often.
Read nutrition labels to help you make healthy food and drink choices.
Eating healthy helps your body stay strong, gives you energy, supports your immune system, and keeps your mind sharp. Eating different types of foods gives your body the vitamins, minerals, nutrients, and fiber it needs to be healthy.
For a balanced diet, choose foods from all of the main groups:
Know how many calories you need to fuel your body and maintain a healthy weight. Try to limit foods and drinks that are high in added sugar, salt, and unhealthy fats. Avoid processed foods when possible. Read nutrition labels to help you make healthy choices.
Eating regular meals with balanced snacks can help you feel full and focused. Stay hydrated by drinking water and other fluids.
Teens and young adults need about 8–10 hours of sleep each night to feel rested and function at their best. During sleep, your body repairs itself, strengthens your immune system, and helps your brain store memories and process information.
Not getting enough sleep or sleeping poorly can affect:
Some teens feel tired during the day or need more sleep than usual. If you feel like this, you should talk with a health care provider about steps you can take to feel better.
Good habits can help you sleep better. These include:
Your mental health is just as important as your physical health. Make sure you take time for yourself when you feel overwhelmed, anxious, or stressed. Things you can do to support your mental health and manage stress include:
You may also benefit from talking to a therapist or counselor. Sometimes, medicine or specialized treatment can help with anxiety, depression, or other mental health issues.
Talk with a health care provider to help you figure out what is right for you.
These resources are free and confidential.
Spending time with other people is important for your mental, emotional, and physical health. Staying connected with friends, family, and people you trust can improve your mood, lower your stress, and help you feel supported.
When being together in person is not possible, technology can help. Video calls, texting, and social media can help you stay in touch and feel less alone.
Try to choose connections that make you feel respected and supported. Be mindful of how much time you spend online and who you interact with. Using the internet safely helps protect your well-being.
Screens are a normal part of life for learning, work, and staying in touch with others. But too much screen time can affect your sleep, mood, and overall health. Some research shows that heavy use of social media and screens can increase feelings of stress, sadness, or worry. Balanced screen use can help you protect your mental health.
Try to give your brain and eyes regular breaks. During the day, step away from screens when you can. Spend a few minutes in natural light or be physically active. At night, limit engaging apps and games before bedtime to help your body relax and get ready for sleep.
Your brain needs exercise just like your body does. During the teen and young adult years, your brain is still growing and changing. Activities that challenge your brain can help improve memory, focus, decision-making, and problem-solving skills.
Brain exercise does not have to feel like homework. Puzzles, board games, card games, and strategy games help your brain practice planning, focus, and flexible thinking. Creative activities such as drawing, writing, playing music, or learning new skills also help build strong brain connections. Some computer or phone games can support brain health, especially when they get more challenging as you play.
Doing these activities with friends or family can also help you feel connected and make them more fun.
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Reviewed: June 2026
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