Self-Care Ideas for Teens: 20 Ideas That Aren’t Just Bubble Baths
20 self-care ideas for teens, from a 10-minute walk to saying no, with sources, a quick chooser table and when to talk to someone.
In this guide
Self-care ideas for teens that actually help: go for a walk, protect your sleep, write down three good things, text a friend, say no to one thing you don’t have room for. Bubble baths are allowed. They just aren’t the whole list.
The National Institute of Mental Health (NIMH) describes self-care as taking the time to do things that help you live well and improve both your physical and mental health. It says self-care can help you manage stress, lower your risk of illness and boost your energy, and that even small acts can have a big impact.
Below are 20 ideas, sorted by what you might need right now. You do not need to do all of them. Pick two, try them for a week, and keep what works. NIMH says it plainly: self-care looks different for everyone, and it may take some trial and error to find your thing.
Self-care ideas for your body
- Go for a walk. NIMH says just 30 minutes of walking a day can boost your mood, and small amounts add up, so ten minutes around the block still counts. Bring headphones or leave them at home.
- Put on a song and move. Dance in your room with the door closed. KidsHealth says to pick activities you like and have fun, whether that’s a sport, a run, a walk, yoga or dancing.
- Eat regular meals and drink water. NIMH says balanced, regular meals and plenty of water can improve your energy and focus through the day. Skipping lunch to finish an assignment is not a productivity hack.
- Protect your sleep. NIMH lists sleep as a priority: stick to a schedule and make sure you’re getting enough. For teens, the CDC recommends 8 to 10 hours a night.
- Do a 30-second stretch. KidsHealth says the neck, shoulders and back tend to carry the most stress, and that neck and shoulder rolls at your desk can take as little as 30 seconds. Do them before a test or after an hour of studying.
Self-care ideas for your mind
- Write down three good things from today. KidsHealth suggests doing this at bedtime, even if the entries are brief. They can be tiny. A good song counts. If you want more ideas for what to write, try these journal prompts for teens.
- Check the voice in your head. KidsHealth suggests writing down what you say to yourself for a few days, then asking whether you’d say it to a good friend. If not, rewrite it so it’s true, fair and kind. More on that in positive affirmations for teens.
- Build a positivity box. Put photos, notes from friends, awards, ticket stubs or anything that brings back a good moment into a folder or box. KidsHealth calls it a positivity treasure chest, and says to open it when you feel low or discouraged.
- Take the phone out of your bedtime. NIMH says blue light from screens can make it harder to fall asleep, so cut your exposure before bed. If late-night scrolling is your weak spot, here’s how to stop doomscrolling.
- Pick your one priority. NIMH suggests deciding what must get done now and what can wait, then appreciating what you did get done at the end of the day. Write the list, circle one thing, and let the rest wait.
Self-care ideas for your people
- Text one friend who is easy to be around. NIMH lists staying connected as self-care: reach out to friends or family who can give emotional support. KidsHealth adds that it helps to choose friends you can be yourself with. You don’t need a big conversation. “Thinking of you, want to get food Friday?” is enough.
- Write a thank-you note. KidsHealth says writing a letter to someone you value helps you appreciate the important people in your life, and you can give it to them or keep it.
- Volunteer for an hour. KidsHealth says volunteering can keep you focused on something meaningful, especially if you have a lot on your mind. An animal shelter, a food bank or a park cleanup all work.
- Say no to one thing. NIMH says to learn to say no to new tasks if you start to feel like you’re taking on too much. Try: “I can’t this time, but thanks for asking.”
- Tell a trusted adult one real thing. KidsHealth says that if stress feels too strong or happens too often, you should talk with a trusted adult. It doesn’t have to be the whole story. Start with “I’ve been feeling off lately.”
Self-care ideas for when you’re drained
- Do a low-stress hobby on purpose. NIMH suggests scheduling regular times for things you enjoy, like music, reading and low-stress hobbies. Draw, bake, do a puzzle, rewatch your comfort show. Not sure where to start? Here are things to do when you’re bored.
- Go outside. NIMH includes spending time in nature on its list. Sit on the porch, walk to a park, eat lunch outdoors.
- Make a bad-day playlist. NIMH lists listening to music as a relaxing activity. Make one list for when you need to cry and one for when you need to feel better.
- Try slow breathing. NIMH says breathing exercises are one way to relax. Breathe in slowly through your nose and out even more slowly until your shoulders drop. For more tools like this, see coping skills for teens.
- Yes, take the bubble bath. Or do a face mask, or your skincare routine slowly instead of in a rush. If it feels like a break, it counts. It just works best next to the other 19.
Which self-care idea should you try first?
| If you feel… | Try these |
|---|---|
| Stressed or wound up | #5 stretch, #19 slow breathing, #10 pick one priority |
| Lonely | #11 text a friend, #12 thank-you note, #13 volunteer |
| Drained | #3 eat and drink water, #4 sleep, #17 go outside |
| Hard on yourself | #6 three good things, #7 check your self-talk, #8 positivity box |
| Overbooked | #14 say no, #10 one priority, #16 hobby time |
What self-care is not
Self-care is not a reward you have to earn, and it’s not the same thing as avoiding your life. Skipping every responsibility isn’t self-care. It usually makes the stress bigger when it catches up with you.
It’s also not a replacement for help. NIMH says self-care can support treatment and recovery if you have a mental illness, which means it works alongside professional care, not instead of it.
When self-care isn’t enough
NIMH says to seek professional help if you have severe or distressing symptoms that have lasted 2 weeks or more. Its list includes:
- difficulty sleeping
- changes in appetite
- difficulty getting out of bed in the morning because of your mood
- difficulty concentrating
- loss of interest in things you usually enjoy
- feeling irritable, frustrated or restless
If that sounds like you, you’re not failing at self-care. You need more support than a playlist can give, and that’s normal. Tell a parent, school counselor or doctor. If you’re not sure how to bring it up, here’s how to tell your parents you want to talk to a therapist.
