Healthy Habits

Why Do Habits Matter?

Your habits shape your life! The small things you do every day—eating, sleeping, moving, thinking—add up to big results. Building healthy habits now sets you up for success and happiness for life.

💤 Sleep Well

Get 9-11 hours of quality sleep to recharge your body and brain

🥗 Eat Smart

Fuel your body with nutritious foods that give you energy

🏃 Move Daily

Stay active with 60 minutes of movement and play

🧠 Mind Care

Manage stress and build mental wellness habits

📊

Activity 1: Your Health Check-In

Assess your current habits across all health areas

Instructions: Be honest with yourself! This assessment helps you see where you're doing great and where you can improve.

Rate Each Area (1 = Needs Work, 5 = Excellent):

💤 SLEEP: I get 9-11 hours of quality sleep most nights

🥗 NUTRITION: I eat balanced meals with fruits, vegetables, and protein

💧 HYDRATION: I drink enough water throughout the day

🏃 MOVEMENT: I get at least 60 minutes of physical activity daily

🧘 MENTAL HEALTH: I manage stress and take time to relax

📱 SCREEN TIME: I limit recreational screen time to 2 hours or less

Which area scored lowest for you?

🔄

Activity 2: Understanding How Habits Work

Learn the science of building habits that stick

Instructions: Every habit has three parts: CUE → ROUTINE → REWARD. Let's design a healthy habit using this loop!

CUE

The trigger that starts the habit (time, place, feeling)

ROUTINE

The behavior or action you take

REWARD

The benefit you get from the habit

Design Your Healthy Habit:

Choose a healthy habit you want to build:

CUE - What will trigger this habit?

ROUTINE - What exactly will you do?

REWARD - How will you benefit?

💡 Habit-Building Tips:

Start Small: Tiny habits are easier to maintain
Stack Habits: Add new habits to existing ones
Track Progress: Use a chart or app to stay motivated
Be Patient: It takes 21-66 days to form a habit

📅

Activity 3: Design Your Healthy Daily Routine

Create a balanced schedule that supports all your health goals

Instructions: Plan your ideal healthy day from morning to night. Include time for all five health pillars!

My Ideal Healthy Day:

🌅 MORNING ROUTINE (What time do you wake up? What's your morning ritual?)

🏫 SCHOOL/DAY ROUTINE (How do you stay healthy during the day?)

🏃 AFTER SCHOOL (When and how will you move your body?)

🌆 EVENING ROUTINE (How do you wind down and prepare for sleep?)

💤 BEDTIME (What time? What helps you sleep well?)

⚖️

Activity 4: Swap Bad Habits for Good Ones

Replace habits that don't serve you with better alternatives

Instructions: For each unhealthy habit, brainstorm a healthy alternative that gives you a similar benefit.

❌ Unhealthy: Eating chips when bored

✅ Healthy Alternative:

❌ Unhealthy: Staying up late on screens

✅ Healthy Alternative:

❌ Unhealthy: Skipping breakfast

✅ Healthy Alternative:

❌ Unhealthy: Playing video games all weekend

✅ Healthy Alternative:

Your Personal Habit Swap:

One unhealthy habit I want to change:

The healthy habit I'll replace it with:

When will I start this change?

🎯

Activity 5: Your 21-Day Healthy Habit Challenge

Commit to building one powerful habit for three weeks

Instructions: Choose ONE healthy habit to focus on for 21 days. Make a specific, achievable plan!

My 21-Day Challenge:

The ONE healthy habit I commit to:

Why is this habit important to me?

How will I track my progress?

What might get in the way, and how will I overcome it?

Who will support me and keep me accountable?

My reward after completing the 21-day challenge:

📝 Track Your Progress:

Print a calendar and check off each day you complete your habit. Seeing your progress is motivating!

Your Reflection

Think about your health and habits:

1. Which healthy habit will make the biggest difference in your life? Why?

2. What makes it hard to maintain healthy habits sometimes?

3. How do you feel when you take good care of your body and mind?

4. What's one small change you'll make TODAY?

Key Takeaways

💤

Sleep Matters

9-11 hours of quality sleep is essential for growth and success.

🥗

Food is Fuel

Nutritious meals give you energy and help your brain perform.

🏃

Move Every Day

60 minutes of activity keeps your body strong and mind sharp.

🔄

Start Small

Tiny habits repeated daily create massive long-term results.

📊

Track Progress

Measuring your habits helps you stay motivated and consistent.

💪

Consistency Wins

It takes 21 days to build a habit—stick with it!

Certificate of Completion

🏆

This certifies that

Participant

has successfully completed

Healthy Habits Workshop

Ages 8-12 • Ultimate Leadership Academy

★

Why Do Habits Matter?

💤 Sleep Well

🥗 Eat Smart

🏃 Move Daily

🧠 Mind Care

Activity 1: Your Health Check-In

Rate Each Area (1 = Needs Work, 5 = Excellent):

Activity 2: Understanding How Habits Work

CUE

ROUTINE

REWARD

Design Your Healthy Habit:

💡 Habit-Building Tips:

Activity 3: Design Your Healthy Daily Routine

My Ideal Healthy Day:

Activity 4: Swap Bad Habits for Good Ones

❌ Unhealthy: Eating chips when bored

❌ Unhealthy: Staying up late on screens

❌ Unhealthy: Skipping breakfast

❌ Unhealthy: Playing video games all weekend

Your Personal Habit Swap:

Activity 5: Your 21-Day Healthy Habit Challenge

My 21-Day Challenge:

📝 Track Your Progress:

Your Reflection

Key Takeaways

Sleep Matters

Food is Fuel

Move Every Day

Start Small

Track Progress

Consistency Wins

Certificate of Completion

Healthy Habits Workshop

Continue Your Journey

Gratitude

Resilience

Emotional Skills