Habit 1: Sleep
How much sleep do you actually need?
Sleep is the habit that makes every other habit easier. Your focus, mood and energy all run on it, so it's worth getting right.
Why sleep is a big deal
Getting enough sleep is linked to better focus, mood and energy. It's the reset button for your brain and body, and you notice it fast when you skip it.
Sleep and movement team up. Kids who are physically active tend to sleep better, and kids who sleep better have more energy to be active. See physical activity for more on that.
Screen time can push bedtime later, which is why sleep and screens work best as a pair. Check out screen-time balance.
3 ways to build a better bedtime
Try a Digital Sunset
Pick a time to turn screens off before bed and stick to it. Many Canadian health groups suggest switching screens off about an hour before you sleep. Charging your phone outside your bedroom helps a lot.
Build your wind-down in blocks
Map your evening like a timeline: dinner, homework, screens, then rest. Give each block a start and finish time. In our Sleep Routine workshop, students build this on a colour-coded whiteboard so the plan feels real.
Make your room sleepy
Aim for a room that's cool, dark and quiet. Skip caffeinated drinks, chocolate and sugary snacks late in the day so your body can wind down.
Try it: the Digital Sunset quest
Turn screens off before bed for 10 days. Check in each day, and hit 8 out of 10 to unlock a badge.
Start the Digital Sunset quest