How to help your teen build healthy habits for the New Year
How to help your teen build healthy habits for the New Year
The teenage years can be challenging as young people navigate new experiences, an increased workload, and hormonal changes in a short space of time.
This is also an impressionable time where bad habits can be picked up, or good habits enforced with the right guidance. Dietitian, Mbali Mapholi, has shared insight into helping teens build healthy habits in 2025.
Mbali’s top tips for building healthy habits with Teens
1. Start with achievable goals
Teens thrive when they feel a sense of control and accomplishment. They need to understand it’s about progress not perfection. Rather than overwhelming them with big, abstract resolutions, work with your teen to set realistic, actionable goals. These could include:
- Healthy hydration e.g. drinking a glass of water or a cup of homemade Rooibos iced tea with every meal.
- Limiting screen time and stepping away from devices at least 1 to 2 hours before bed.
- Stretching for 5 to 15 minutes every hour if using screens or studying.
2. Be a role model
Your habits set the tone for your household, and teens learn far more from what they see than from what they’re told. If you want them to limit screen time before bed, and you’re glued to your phone, they may push back. Show them what healthy living looks like by:
- Preparing balanced meals and involving them. Even something as simple as asking for their opinion on which protein to include for dinner can make them feel more invested.
- Participating in activities they also enjoy such as a hike or sports. I have committed to working out at 5am with my son at least four times a week to support him, and it’s a win-win.
- Practicing stress management techniques like mindfulness, journaling, or prayer, to stay present and calm.
3. Create a healthy home environment
Your home environment plays a huge role in shaping healthy habits, so stock your kitchen with nutritious, teen-friendly snacks like fresh fruit, nuts, whole-grain crackers, low-sugar health bars, frozen fruit for smoothies, popcorn, and yoghurt.
Try to make mealtimes relaxed and inclusive, and rather than lecturing, focus on positive messaging that highlights the benefits of eating foods that fuel their energy and make them feel good. Dinner time should be a space for connection and catch-ups, not conflict. If conversations become tense, consider setting aside a different time for sharing one-on-one.
4. Encourage restful sleep
Sleep is essential for your teen’s physical and mental health, yet can be often overlooked when school demands or late-night gaming keeps them up. Help them develop a consistent bedtime routine by:
- Encouraging screen-free time at least 1 to 2 hours before bed.
- Suggesting calm pre-bed activities like reading, playing cards as a family, or sipping Rooibos tea.
- Setting a regular bedtime and wake-up schedule, even on weekends, to reinforce a healthy sleep cycle.
5. Make physical activity fun
The key to physical activity is helping your teen find movement they enjoy. Whether it’s soccer, skateboarding, swimming, dancing, or hiking, encourage activities that make them feel good, relieve stress, and build confidence. Focus on the joy of movement rather than fitness or weight goals.
6. Celebrate their wins
Teens thrive on positive reinforcement so celebrate their progress, no matter how small. Whether they stuck to their goals for a week or tried a new activity, acknowledge their effort and let them know you’re proud. Instead of rewarding achievements with food, celebrate with a fun, healthy meal or a shared experience like a movie night.
7. Keep the conversation open
Teens value autonomy, so empower them to take ownership of their habits while offering the guidance and support they need. Check in regularly to see how they’re feeling about their goals. Ask open-ended questions like:
- “What’s been working for you so far?”
- “Is there something you’d like to adjust or try next?”
- “How can I support you better?”
- “What can we do to keep our family meals on track?”
Information provided by the publicist
