Healthy tips for teens

Teenagers use digital technology for schoolwork, entertainment, socialising and more. They often have a lot of screen time and regularly use more than one screen or device at a time. Healthy screen habits help your teenage child make balanced choices about when and how to use digital technology in their free time.

Encourage young people to keep recreational screen time to under 2 hours per day (not including schoolwork) to support their health and well-being.

For more information and tips, visit Raising Children - tips for balance

Online gaming offers many benefits for children and young people, helping them build important skills like problem-solving, teamwork, and creativity.

You can support healthy gaming by staying involved, encouraging open conversations, and helping your child manage their time online.

Being aware of potential risks—such as cyberbullying, inappropriate contact, or in-game spending—can help you guide safe and balanced play.

For more information and tips, visit eSafety Commissioner

The internet can be a great place for learning and connection, but children may also come across content that is confusing, upsetting, or inappropriate. It's important to create a safe space where your child feels comfortable talking about what they encounter online.

Visit e-safety.gov.au to find practical tips and conversation starters that can help you support your child and encourage open, honest communication about their digital experiences.

Kids and teens aged 11 to 18 grow and change a lot, and their brains are developing too. Their hunger can go up and down, and they need healthy food to feel their best. Eating more fruit and vegetables can help them stay strong and focused. Need some ideas? Check out these easy lunch box tips from Healthy Made Tasty. 

Year 7 students are encouraged to get at least 60 minutes of physical activity every day to support their physical and mental health. There are many fun ways to stay active—like walking, biking, skateboarding with friends, or joining a sports team. To discover organised sports and activities near you, visit Office of Sport and find a sport you’ll enjoy!

Teenagers thrive when they get 8-10 hours of sleep each night, which helps their brain, mood, and overall health. It’s normal for teens to start sleeping and waking later, but simple healthy habits can make a big difference. Encouraging teens to take an active role in improving their sleep can lead to better rest and wellbeing.

For helpful tips to support your teen’s sleep routine, visit Raising Children - Sleeo and teenagers: 12-18 years. 

High school can sometimes feel stressful or overwhelming for young people, especially with hormone changes that may cause mood swings or irritability.

Practicing mindfulness meditation through apps like Smiling Mind can be a great way to relax the mind and body, helping teens manage their emotions and feel more balanced.

Changes in routine can sometimes make students feel anxious, which might lead to missing school or refusing to attend. This can be challenging for parents, who may wonder what steps to take and who to reach out to for support.

This helpful PDF from Department of Education provides clear information on signs to watch for and guidance on where and how to get the right help.

Vaping is becoming more common among teenagers, but with the right support and information, parents can help their children make healthy choices. 

Visit our vaping hub to find helpful resources for parents to understand vaping and have positive conversations with their teens about it.

The NSW School Vaccination Program makes it easy for parents and guardians to give consent online for their child’s routine vaccinations. Simply register your consent through the Health Immunisation portal.