Moving from primary school to high school is a significant milestone for both students and parents. This move brings new experiences, challenges and opportunities. It’s also a great time to reset, refresh or establish healthy routines.
On this page:
Healthy eating
Kids and teens go through big changes as they grow. Their bodies and brains are developing and that means their appetite can change too. To help them stay healthy, focused and full of energy, it’s important to eat nutritious foods, especially fruits and vegetables.
- Looking for healthy lunch ideas? Check out Healthy Made Tasty.
Physical activity
Teens 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.
- Visit Office of Sport to find organised sports and activities near you.
Vaping
Vaping is becoming more common among teens, but with the right support and information, parents can help their children make healthy choices. There are helpful resources for parents to understand vaping and help parents to have positive conversations with their teens.
- Visit our vaping hub to find out more.
Vaccinations
The NSW School Vaccination Program makes it easy for parents and guardians to give consent online for their child’s routine vaccinations.
- Register your consent through the Health Immunisation portal.
Screen time
Many young people spend more than the recommended limit of 2-hours of sedentary recreational screen time per day (not including schoolwork). Tips for managing screen time at home include setting screen time rules together, leading by example with your own screen use and encouraging other activities like sports, hobbies, music, community involvement, part-time jobs or socialising.
- Visit Raising Children - tips for balance for more information and tips.
Gaming
Online gaming offers many benefits for 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.
- Visit eSafety Commissioner for more information and tips.
Online safety
The internet can be a great place for learning and connection, but children may also come across content that is inappropriate or upsetting. Parents and carers can help build the social, emotional and practical skills to navigate the internet safely. This includes having safety settings on devices, promoting respectful communication and encouraging your child to discuss their concerns with you openly.
- Visit eSafety Commissioner to find practical tips and conversation starters.
Sleep
Teens do best when they get 8 -10 hours of sleep each night. Good sleep helps their brain, mood and health. Encouraging teens to take charge of their sleep can make a big difference.
- Visit Raising Children - Sleep and teenagers: 12-18 years for helpful tips to support your teen’s sleep routine.
Mental health and wellbeing
High school can sometimes feel stressful or overwhelming for young people, especially with 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.
- Download the Smiling Mind app.
Teen disengagement and school refusal
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.
Healthy relationships
As your child becomes a teenager, they may make new friends and try new relationships. Having strong connections with family, friends, and the community helps us feel happier, healthier, and less likely to have mental health problems.
- Lifeline offers support and tips and tricks for young people and parents.