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Welcome to Rainy Mood, the internet’s most popular rain sounds. Millions of people use Rainy Mood while sleeping, studying, and relaxing. Enjoy the free web version, or try the iOS/Android app with additional features.

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Listen to Mostly Mindful for Teens and Tweens on Spotify.

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Relaxing Breath of the Wild music with rain

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Sketchpad: Free online drawing application for all ages. Create digital artwork to share online and export to popular image formats JPEG, PNG, SVG, and PDF.

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Best of lofi hip hop 2022 🎆 - beats to relax/study to

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Deep Focus Music - 4 Hours of Ambient Study Music to Concentrate

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MeditationRelaxClub - Sleep Music & Mindfulness

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Rain Sounds 10 Hours:The Sound of Rain Meditation,Autogenc Training, Deep Sleep,Relaxing Sounds

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Relaxing Music + Soft Rain Sounds. Soothing Music for Sleeping, Stress Relief, Relaxation

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Classical Music for Brain Power - Beethoven

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Mozart for Brain Power - Classical Music

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3 Hour Relaxing Guitar Music: Meditation Music, Instrumental Music, Calming Music, Soft Music, ☯2432

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FOREST CREEK Nature Sounds | 11 Hours (For stress relief, relaxation & sleeping)

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EPIC THUNDER & RAIN | Rainstorm Sounds For Relaxing, Focus or Sleep | White Noise 10 Hours

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Bird Songs - 8 HOURS of Birds Singing in the Forest - Nature Relaxation Video in 4K Ultra HD

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What is Tapping?

Tapping, also known as EFT (Emotional Freedom Technique), is a powerful holistic healing technique that has been proven to effectively resolve a range of issues. It is based on the combined principles of ancient Chinese acupressure and modern psychology.

The basic Tapping technique requires you to focus on a negative emotion at hand - a fear, a worry, a bad memory, an unresolved problem, or anything that's bothering you. While maintaining your mental focus on this issue, you use your fingertips to tap 5-7 times on 9 specific meridian points of the body.

Tapping on these meridian endpoints, while verbally or mentally addressing the root cause of distress, sends a calming signal from the body to the brain, allowing you to feel relaxed and in control.

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Tapping, also known as EFT (Emotional Freedom Technique), is a powerful holistic healing technique that has been proven to effectively resolve a range of issues. It is based on the combined principles of ancient Chinese acupressure and modern psychology.

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8 Hours Nature Sounds-Waterfall-Relaxing Meditation W/O Birdsong-Calming-Water Falling Sound Effect

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4 hours Peaceful & Relaxing Instrumental Music-Long Playlist

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Relaxing Piano Music: Romantic Music, Beautiful Relaxing Music, Sleep Music, Stress Relief ★122

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4K Cosy Cove - Gentle Lapping Waves - Relaxing Sea/ Ocean Sounds - Ultra HD Nature Video - 2160p

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The Survivalists - Complete Original Soundtrack

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These Simple Tips Can Improve Teens' Sleep

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Strategies to take care of your Mental Health

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Strategies to take care of your Mental Health

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The Basics

"You're not alone," a phrase so simple yet it's the hardest to grasp when struggling with mental health. It's what I like to call, "the golden rule" of mental health. Whether it's you who's battling a mental health disorder or someone you know, it's still a journey. What matters most is that you never lose touch with the fact that you make an impact, and a difference- a true difference.

Prioritize self-care!

Some things you may not think twice about actually make a huge difference when it comes to your mental health. Though these things may just seem like everyday occurrences or like they won't impact you greatly, they are all strategies that can be used and can help you, which is the goal!

Simple...but Effective Methods to Try:

Sleep!

Your sleep schedule is actually really important. We can even take this back to the most knowledgeable source: science! Studies have shown that chronic sleep problems affect 50% to 80% of patients struggling with mental health and that most of these cases started in the patient's childhood and grew with them. My advice is to start now! That doesn't necessarily mean that every day has to be strictly ordered with when to go to bed and before-bed routines, but it means that sleep is important and should be a top priority. It affects your body which affects your mind and emotional state.

Take time for your hobbies.

Something that you do every single day or a few times a week can be a crucial factor in taking care of your mental health! A hobby you have or something that you're good at and like to do makes a huge difference. Having something to take your mind off of what has been stressing you out is HUGE. Distracting yourself from negative thoughts and reminding yourself that you are good at this, even if it's one thing, can impact the way you look at the situation you're currently in.

Journaling.

Journaling is one of the most proven effective strategies when it comes to improving your mental health yet there are so many stereotypes that surround it. A common misconception is that journaling has to have a strict purpose or schedule that goes along with it. That's false! The whole point of journaling is to reflect and understand yourself and your emotions better. Therefore, you should choose a method that makes you happy. Whether that's writing down the highlights of your day or if it's bullet journaling with intricate details and ideas. All options have one common goal; to help improve your mental health. Journaling is not for everyone but it is certainly worth a try.

Meditation.

Meditating is also often dramatized. Meditation does not always have to look like sitting in silence with your eyes closed, it can look like an array of things that are all equally as helpful! Mantra meditation includes using words and phrases to help you develop a common goal and that can drastically help with goal-setting which goes hand-in-hand with mental health! Meditation is all about adapting to the type of person who is participating in it. Some kinds of meditation are compatible with religion and others will focus on the environment around you, which will vary depending on the person. Focus meditation is a common one, where you use your 5 senses to detect things and stabilize and your attention on things around you. It works as a distraction method from mental health disorders that can be controlling the better half of your mind. Like any other coping strategy, it's always worth a try! Who knows?! It could be the difference between a good day and an awful day!

Talking.

Talking to others, whether it's a friend, a professional, or a trusted adult is a key way to get things off your chest which can help to release stress which is a driving factor in mental health. It takes a lot of courage to recognize in yourself that you need help or that you need to talk to someone about your mental health and your personal struggles. It's not an easy task and it's not always something that will feel like it's benefiting you immediately when you start. But in the end, just letting go of the "secret" or releasing what keeps you from enjoying things you like is a huge part of improving your mental health. Everyone, no matter if they have a mental health disorder or not, needs to have a talk sometimes. Even if you're not ready to talk, sometimes listening to a friend can help too. Whether you or a friend are doing the talking, you're both showing courage and reminding each other that you are not alone.

Take a Break.....Really!

Lastly, take a break. This is one of the MOST crucial things that you can do for yourself. The effect that taking a day off can have is crazy! Just an hour to yourself, just a few minutes to stop and take a moment to clear your mind. If work or school or whatever is causing you more stress than usual OR you feel like you could benefit from a day off, you deserve it. Recently, schools and some places of work have allowed their employees to take a day off, calling it a "mental health day." Though this is amazing and a huge step in the right direction, we need to stop stigmatizing mental health and the fact that it is to take time for yourself. I, someone that has struggled with the idea of taking a day off, am here to tell you that it is okay. Take a day, and do it without stressing about what you're taking a break from. It can work wonders.

Do What Works for You

So many things make small differences, which in the long run are equal to big differences. Taking the time to try different things to figure out what works best for you is something that isn't discussed often. What works for someone else may not work for you and that is okay! Just like everything else in the world, it will take time to find what helps you the most.

If you're reading this and you feel alone, like no one understands, Erika's Lighthouse is here to tell you that it will and it can get better. All of the things mentioned in this blog and much more can help you with your mental health journey. It is up to you to take that step and make it happen. It is possible; you have the strength to do it. Be kind, to yourself, and to others because you don't know who might be struggling. And remember: You are not alone.
ACCESS OUR RESOURCES TODAY

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Strategies to Take Care of Your Mental Health By: Evangeline Topete - Erika's Lighthouse

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The Basics "You're not alone," a phrase so simple yet it's the hardest to grasp when struggling with mental health. It's what I like to call, "the golden rule" of mental health. Whether it's you who's battling a mental health disorder or someone you know, it's still a journey.

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Cozy Nintendo Jazz & Bossa Nova Music Compilation - (Read Description)

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Studio Ghibli  Chill Collection | Sleep Piano Music | Relaxing Piano Music Ghibli

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3 Mid-Work Mindfulness Exercises You Can Do in 30 Seconds or Less

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3 Mid-Work Mindfulness Exercises You Can Do in 30 Seconds or Less

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They're a central pillar of our work and leisure lives. It's so easy to get swept up in the subtly transportative nature of being engaged with a screen that we can forget to take breaks to pause and recharge.

Even if you never leave your desk (or have little time to spare), taking a moment for mindfulness can refresh your brain, replenish your faculties, and lead to better, happier work.

Here are three mindfulness micro-exercises that can be done in 30 seconds or less.

Exercise 1) Breath Bubble

Be there when you breathe.

Follow the bubble and bring your focus back to the simple act of breathing.
Purposeful, deep breathing delivers oxygen to your brain, dissolves stress, and offers a welcome reset.

Calm has a range of Breath Bubble sessions including, Relax, Balance, Restore, Focus, Energize, and Unwind. More breath bubbles here.

"We tend to feel this underlying current of urgency throughout our day. Taking brief moments to breathe mindfully often reveals that that urgency isn't always necessary." -Rose Nisker, Mindfulness Producer at Calm

Exercise 2) Quick Body Scan

Take a moment to scan your body.

Pick a spot on your body, any spot. As if you were using a microscope, focus your awareness on that area. Like a researcher, simply observe. What sensations arise? Register as precisely as you can all of the different feelings. Heaviness, tension, temperature, any pressure areas... Slowly move that zoomed-in focus throughout your body as if you were taking a tour.

Prefer guided body scans? Find ours here.

"Working at our desks, we'll all take quick breaks by browsing on social media or the web. But these can almost be more like distracted trances rather than real breaks. When you take a quiet moment to pay attention to your body, it can be refreshing and rejuvenating. You resume work feeling like you've actually taken a break." -Rose Nisker, Mindfulness Producer at Calm

Exercise 3) Pointed Awareness

Close your eyes and listen.

Press play and take a deep breath. Visualize the scene as it arises naturally. What do you see in the theater of your mind? Pay attention to the auditory details and let yourself take a moment's break.

Find your calm place with more soundscapes here.

"Even if you don't have an hour to meditate during the workday-sprinkling little minutes throughout can have a huge effect. You'll go to bed and your mind won't be racing as much because you gave yourself time to be without distraction." -Rose Nisker, Mindfulness Producer at Calm

Re-fuel your mind.

Even on the busiest of workdays, moments of mindfulness are always available to you. When you're feeling that post-meeting drain. When you can't seem to focus on work and you've read the same sentence four times. When it seems like your creativity has been squeezed dry.

Taking 30 seconds to ground yourself and reset your mind can really help.

Give yourself the little gifts of increased focus, performance, and happiness. Be there for your best work. Take a deep breath-and learn more about how mindfulness can optimize your workday.

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3 Mid-Work Mindfulness Exercises You Can Do in 30 Seconds or Less

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They're a central pillar of our work and leisure lives. It's so easy to get swept up in the subtly transportative nature of being engaged with a screen that we can forget to take breaks to pause and recharge.

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​​​​​​​​​​​​​​​​​​​​​​​​​​​​​ A bully at school. That rough break up. Thinking about suicide. Life can give you challenges. We have some tips and tools to help you deal. It looks like your browser does not have JavaScript enabled. Please turn on JavaScript and try again. It looks like your browser does not have JavaScript enabled.

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What Is Stress?

Stress is a normal response to life's changes, pressures, and challenges. It can help you get ready for what's ahead.

Learn more

Talking to a Therapist

Therapists are trained to help people with all kinds of problems. Find out how therapy helps people when they are going through a tough time.

Keeping Stress in Check

It's good to act before stress gets to be too much. Here are 10 ways to manage everyday stress.

Dealing With Stress in Your Life

Everyone feels stressed out at times. You can avoid getting too stressed out by handling everyday pressures and problems, asking for help when you need it, and making time to relax.

Getting Help at School

When you need to talk to an adult who isn't a parent or relative, school counselors and teachers can be a great place to start.

Relaxation Exercise

Try this guided meditation to help you relax.

Frequently Asked Questions

What's the best way to handle rejection?

How can I apologize for something I did?

How can I be more organized?

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Everyone feels stressed out at times. This page for teens has tips to help you build resilience and cope with stressful times.

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Send Feedback

To save, right click the thumbnail and choose Save Image As....

Drag colors to blend.

Press Space to start anew.

Press Z to undo.

Try different colors and symmetries.

Sally forth, you weaver of wonder, sower of silken waves.

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The web version of the Inspiral app. Written in TypeScript, using D3.js.

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A quick word from our fearless director, John...3/24/2020 The stressors and uncertainties Idahoans are facing as a result of the COVID 19 crisis mean the Idaho Suicide Prevention Hotline's services are as critical as ever to support people who are struggling. I want to assure you that our critical services to callers will continue without interruption. The Idaho Suicide Prevention Hotline, by Jannus, Inc., is still open 24 hours a day 7 days a week serving Idahoans. Because of our ... read more

ISPH is committed supporting our callers at this time! Due to social distancing recommendations, only paid staff will be responding to calls to the hotline for the next 2 weeks. We've asked our volunteer responders to stay home during that time to protect everyone's health Please keep in mind that this will lower the number of phone responders available to take calls, so your calls to 1-800-273-8255 may be routed another center in the lifeline network. If you call our ... read more

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A quick word from our fearless director, John...3/24/2020 The stressors and uncertainties Idahoans are facing as a result of the COVID 19 crisis mean the Idaho Suicide Prevention Hotline's services are as critical as ever to support people who are struggling. I want to assure you that our critical services to callers will continue without interruption.

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How it Started

After developing POTS, a condition that causes her to faint, then 15-year-old Hannah Lucas, was terrified of being alone. What would happen to her if she fainted and no one was around?

Hannah's fears quickly spiraled into anxiety and deep depression, which led to self harm. By the end of her freshman year of high school, she missed 196 classes due to her condition.

It was during one of Hannah's lowest moments, alone in her room and contemplating self harm, when the idea for the notOK App™ was born. What if there was a button she could press and someone would immediately know she was not okay?

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After developing POTS, a condition that causes her to faint, then 15-year-old Hannah Lucas, was terrified of being alone. What would happen to her if she fainted and no one was around? Hannah's fears quickly spiraled into anxiety and deep depression, which led to self harm.

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Stress, anxiety, and depression can get in the way of you living your life. Pacifica gives you psychologist-designed tools to address them based on Cognitive Behavioural Therapy, mindfulness meditation, relaxation, and mood/health tracking.

Free · Offers In-App Purchases

Young adult feedback

Pacifica combines the best of mindfulness with emotional boosters and mood tracking. The initial screen is a visually appealing sunset at the beach with the waves slowly rolling in. The options to collect health, thoughts, moods and goals and allow tracking of these are excellent. The app then has a plethora of mindfulness exercises to boost the user's emotions. Furthermore, the community forums are created in a friendly way and all users seem to be supportive of each other.

Expert feedback

Pacifica is an app designed for daily use to help users reduce the symptoms of depression and anxiety. The app can also be used with a therapist to help track behaviours and feelings while individuals are not in therapy sessions. The app provides users with a mood tracker, relaxation techniques, a community for peer support, customisable goals and progress reports.

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Stress, anxiety, and depression can get in the way of you living your life. Pacifica gives you psychologist-designed tools to address them based on Cognitive Behavioural Therapy, mindfulness meditation, relaxation, and mood/health tracking. Free · Offers In-App Purchases Pacifica combines the best of mindfulness with emotional boosters and mood tracking.

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Time management is a really important life skill, but it is something that is rarely taught within the school curriculum.

And that's a shame, because understanding even the basics of organizing and prioritizing time could make young people so much better equipped for adult life.

Many adults struggle with time management and teens are no different.

But the good news is that with a bit of commitment and discipline, the skill of time management can be learned, developed and utilised quite easily.

Common Time Management Issues For Teens

The fact is, teens today live in a world that is far more complicated, stressful and fast-moving than the world their parents experienced as teenagers.

And when it comes to staying focused on a task, we're at a whole new level of difficult, because we now have more distractions in our lives than ever before in human history.

I don't think it is an exaggeration to say that we're living in the Age of Distraction.

And the ability to remain focused on a task plays a big part in managing your time efficiently.

But that can be tough when the desktop, laptop or tablet required to complete an assignment is exactly the same piece of technology that is the source of some the biggest time-sucks and distractions in our lives.

You already know the ones I'm talking about, so there's no point in listing them here.

Having multi-functional technological tools is wonderful, but often it makes being productive like trying to lose weight when you are permanently surrounded by your favourite desserts.

It's hard to stay focused on the task.

But you can do it.

And I'm going to help you.

One size does definitely not fit all, so don't go thinking that a single, simple strategy will necessarily solve all of your time management woes. (Although, it might.)

The best strategy is the one that works for you personally.

It may take a bit of time and a bit of experimentation to find exactly what suits your personality and preferred method of working.

But the key is to make sure that you actually adopt a strategy and don't just try and wing it all the time.

Everyone has the same finite 24 hours each day. We can't magically produce extra hours out of thin air.

But what we can do, is implement some methods to become more effective at managing that time and more productive in the way we use it.

I know that managing time and scheduling stuff may feel boring and restrictive, but actually, the whole idea is to find more time to spend on the activities you really want to engage in.

We're not talking about creating some kind of military-style way of life and turning you into a soulless, task-focused automaton.

Trust me - you can do this and still have fun, still be spontaneous, still enjoy being a teenager.
Time management is about ensuring that you have complete control of your time and that you are allocating it effectively so that you can get everything done that you NEED to get done - but also get done the things you WANT to get done.
Don't try to schedule too much too soon, or schedule too tightly.

You need "buffer periods", which are small blocks of time in your day when you have nothing scheduled and you need to introduce a regimen gradually.

During your teenage years, daily routines are fairly structured in that your school day and extra-curricular activities are pretty much laid out for you.

With studies, extra-curricular activities and social life, it can be difficult for teenagers to achieve a balance. But a good plan can help with that.

An effective time management strategy needs to be:
~ Easy to plan
~ Easy to implement
~ Easy to maintain
The message here is, keep things simple and focus on the stuff you can consistently make happen.

Benefits of better time management

You might be thinking, "Why even work on my time management?"

"What are the benefits?"

"Will it create more work for me?"

Well, firstly, being able to manage your time, commitments and daily tasks have a whole load of benefits. For example:

Less stress in completing assignments

Less stress due to better prepared for exams

If you're organized, you can fit more into your life

More time to do the things you would prefer to be doing over school work

More balance and control in your life

You're developing a skill that can help you find success in adult life

So where to begin?

There are a number of useful actions you can implement to help you manage your time better and I have outlined ten things you can experiment with below.

By the way, if you're approaching college, you might also want to check out this post for more time management tips.

1. Time Audit

A good place to start is with an audit of your time, so you can understand how you are spending your time currently and what is your time management is like now.

I have outlined how to do this here.

Auditing your time can be quite revealing and if you know where you are now, it's much easier to work towards a goal.

However, I will be frank in saying that auditing your time can be a slightly tedious task, so if you're not up for it, just skip it and move on to implementing some of the tips below.

If you do choose to skip the audit though, I would at least make sure you use an app like RescueTime that works on your devices in the background and will provide you with some insight into how you are spending time on your phone, tablet or laptop. Actually, most devices these days also have their own built-in app (e.g. Screen Time) that can give you this information.

Use a To-Do List / Unsplash

2. Use A To-Do List

Getting stuff out of your head and down on paper or digitally is an important first step in managing your time and tasks more effectively.

Start by jotting down everything you need to get done and everything you want to get done this month.
READ: How To Write A To-Do List - Properly! >>>
3. The Eisenhower Box

Once you have a list of things you need to do, it's time to sort them out. And for this, we can use something known as "The Eisenhower Box" or "Eisenhower Matrix"

This is a super-useful tool that will help you prioritize the tasks on your To-Do List based on urgency and importance.

I explain how it works in this post.

In a nutshell, though, this is about identifying the things that need to get done first and those that perhaps can be dropped.

People often waste their time on "low-value" and unimportant activities, so the Eisenhower Box will help you to focus on those tasks that are important instead.

A well-planned week is like a well-packed suitcase / Image by Holiday Gems

4. Plan Your Week

Use a planner so you can see what is coming up weekly and monthly.

Taking just 10-15 minutes on a Friday afternoon or maybe a Sunday night is going to save you a lot of time and stress during the week.

You will have your own set of things you need to juggle personally and scheduling and thinking ahead will help.

For example, a big project or assignment doesn't just come out of nowhere. Take time to plan. Work backwards from the deadline and set time in your schedule to work on it.

This approach is a bit like packing a suitcase.

If you fold everything nicely, you can pack more in than if you just throw it all in randomly. Same with your schedule - you can pack more in if you're organized.

Remember also to schedule time for your passion and interests.
READ: Why You Should Schedule Your Free Time >>>
Classes, homework, dating, exam revision, part-time job, chores, band practice, team sports, hanging out with friends - daily life for a teenager can be pretty hectic.
So, how to use after-school hours wisely?
Simply put, limit the "low-value" activities, such as gaming, social media, TV, etc. Sure, there is a place for these things, but only when other tasks have been done.

This requires some discipline and will power - something which only you can control.

5. Developing routines

Yes, routines may seem boring, because you want to be free and spontaneous, but as wonderful and romantic as that sounds, it doesn't work when the majority of your waking life is spent within the structured institution of school.

Having a routine and creating habits is the best way to get organized and manage your time well.

And routines can start in the morning by making your bed, which can set you up for a productive day. Check out the clip of this speech by US Navy Admiral William McRaven for some inspiration.

When you want to make lifestyle changes, you might start the year with good intentions, but unless you have instilled the habits required to maintain good time management, you're going to fall off the rails quite quickly, so work on developing good habits.

READ: Tips For A Great Morning Routine >>>

6. Use technology

Technology can be a terrible distraction when you need to get things done. But, when used for the right purposes, it can also be tremendously helpful.

Use apps, use reminders, notifications, etc.

While the world can be a complicated place, the tools available on your phone can make life much easier than in the days when we used to have to carry a diary around all the time.

A general piece of advice though: don't let your technology control you. Most social media apps are designed to steal your time and attention. Use your technology in a way that suits you, not Mr Zuckerberg, et al.

If you want to try a great bit of technology to help you manage your time and your daily tasks, I'd strongly recommend Amazing Marvin. Check out my review here. Students get a 50% discount on the paid plans, so worth a look!

7. Study environment

Find your best working environment.

I always concentrated best (and still do) when I had some music on through headphones, but others find it distracting. Find what works for you.

You also need a good "command centre", so make sure you have a dedicated working space and that you're not just working from the sofa or the kitchen table.

It should be clean and uncluttered.

Use a whiteboard close to your desk.

While there are numerous apps available to help you keep track of your schedule, there is nothing like having an organic list of stuff in front of you to help you manage time and projects. This is great for schedules, tracking assignments and jotting down thoughts and ideas.

8. The Power of 'No'

Some people, both fully-grown adults and teenagers, find it very difficult to say 'no' when it comes to taking on more work and commitments, but learning to do so will help you manage your time much more effectively.

I have written a post about this, so check it out for some tips on how to deal with saying 'no'.

Eating what?!!?! / pxhere

9. Eating frogs

When it comes to being productive, there is a school of thought that says that the first task you attack each day should be the one you most want to put off doing.

This is sometimes known as "eating a frog", a term that was made famous by Brian Tracy in his book, "Eat That Frog!", which I have reviewed here.

Developing the habit of tackling difficult and important tasks first will help prevent you from procrastinating on things, which is one of the biggest time-wasters for most of us.

10. Asking for help

Asking for help is an important life skill.

But the fact is, many people, myself included, would sooner deal with stress and overwhelm than ask someone else for help. It is seen as a weakness.

But asking for help is not a weakness. It is not a sign of failure.

If there is someone else you can ask to make your life easier, do it.

That doesn't mean dumping all your crap on someone else, but for example, don't be afraid to ask for clarification from a teacher on an assignment question or ask friends for help with a project.

Time Hack Hero Takeaway

Organizing and managing your time as a teenager can be tough by any standards.

However, by implementing a few simple strategies, you can get much more into each day and achieve a much better balance between academic work and personal pursuits.

Of course, large chunks of your teenage years will be dominated by school, which can make it seem that very little of your time is your own.

But if you can learn to manage your time more effectively, you should find that you can do well academically and still have fun outside of school.

For some more tips aimed at those in their college years, check out " 20 Time Management Tips For Students ".

Recommended Further Reading:

Seven Habits of Highly Successful Teens by Sean Covey (2014)

What's The Deal With Teens And Time Management by Leslie Josel (2015)

Getting Things Done for Teens by David Allen, Mike Williams and Mark Wallace (2018)

More Posts
How To Deal With Internet Distractions How To Work Or Study When You Have No Motivation 10 Podcasts To Boost Your Productivity Time Management For Teens: Tips For Parents [Featured image credit / pexels]

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Time Management for Teenagers | Time Hack Hero

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Time management is a really important life skill, but it is something that is rarely taught within the school curriculum. And that's a shame, because understanding even the basics of organizing and prioritizing time could make young people so much better equipped for adult life.

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Teens have a lot to juggle between school and activities, but it can be made even more difficult if they are also managing ADHD. Learn how prioritizing what's important, waking up on time, and even meditation can help.

ADHD woman is shocked when she looks at the alarm clock and sees that she overslept

DING-DONG. It's 1:30 p.m. My phone says it's time for Genesis. That's not a reading assignment for Sunday school. It's the gym where I swim. If I don't put swimming on my daily schedule, something always pushes it aside. These audible reminders are like an electronic buddy hollering at me to do the right thing at the right moment.

Time management for teens with ADHD is tough, but not impossible. They need to manage their schedules closely to improve punctuality, proficiency, and respectability and make them more desirable employees and/or dating partners.

Good time management involves:
1. Prioritizing what's most important now over what's less important and can wait. It doesn't help to get your science homework done three days early if you're avoiding your history term paper.

2. Selecting needs over wants, especially with leisure time. Consider fun things like video games, Netflix, and Tumblr as you would a dessert, and consume them only after you've finished what needs to be done.

3. Meeting multiple deadlines by accurately estimating and setting aside enough time to complete a task. Scheduling things is more fun than actually doing them, so people with ADHD plug in too many events or under-estimate how long a task will take to finish.
[Free Download: Transform Your Teen's Apathy Into Engagement]
4. Knowing where you're supposed to be at a given moment, and allowing enough time to get there. People tend to judge one's character by whether he follows through on obligations in a timely manner. Careful scheduling makes you look like you have your stuff together.

5. Keeping complicated projects in step-by-step order. If you think about how hard something is, you may give up. Chop tasks down into doable steps, and schedule each into your list or calendar.

Get in Sync

To keep myself in line, I synchronize my electronic planner between my office computer system and my phone through Google Calendar, so it's always in my pocket. I even schedule dates with my wife this way. She used to think I was lame, asking, "What am I, just another one of your clients?" until she realized that using my calendar got me where I needed to be (with her) when I was supposed to be there (Sunday afternoon) 100 percent of the time.

When starting any new organizational system, take one step at a time until you get used to it. To get you going, here are a few events you should schedule every day:
[How to Motivate a Teenager with ADHD]
SLEEP. Getting to sleep is pretty boring, unless you have fascinating, vivid dreams. That makes it too easy for people with ADHD to procrastinate over bedtime. So use your calendar to schedule the sleep you need. Did you know that lack of sleep makes every mental health condition worse, especially ADHD?

WAKING UP. Just when you've made peace with your pillow, you have to get up and face the day. Mornings can be hard for the ADHD crowd, even with good sleep. Try taking your stimulant before you get out of bed, and think about buying an annoying alarm clock that won't shut off until you perform a certain task.

One clock shoots a spinning top into the air; you have to find the top and reinsert it to shut off the screaming alarm. Another clock jumps off the table and rolls around on the floor to force you out of bed to switch it off. Yet another alarm shakes the entire bed. These gadgets may sound ridiculous, but each one increases your chances of getting up in the morning - usually the most critical organizational task you'll perform all day.

PROCRASTINATION. You'll never be rid of it, but you can procrastinate more efficiently by scheduling your deadline anxiety. Create artificial deadlines in advance of the real ones, leaving enough time to procrastinate before the actual date, so you'll be covered if anything goes wrong. If you do it right, this strategy is rewarding. When you are relaxing while your friends are freaking out in the days leading up to their deadlines, you'll feel as if you won the time lottery.

PRIVATE TIME. People with ADHD need time to decompress, meditate, and refocus - especially if you also have sensory challenges. Schedule downtime into your day, so you don't hit your breaking point.

YOUR PASSIONS. If you do this right, you'll find more time for what you enjoy because your efficiency in doing what needs to be done increases. Plug in events and things you love. This also serves to limit your time on, say, gaming or watching movies, to what you can really afford to devote to those activities.

You may need a few months to make this a routine. Will you ever like organizing your time? Scheduling isn't fun, even for me. It's a chore. What is fun, however, is the satisfaction you will feel when you find you're ahead of the game, productive, and in the flow of life. But remember, it may be far more interesting to put together a schedule than to follow it. So once you get good at calendaring, you may find yourself adding "just one more thing" to your day, then, at the last minute, blowing off several planned activities because you can't do everything.

Scheduling is power. Use that power wisely, and you'll find a new supply of time you never realized you had.
[Inside Your Teen's ADHD Mind]
Updated on February 13, 2019

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Time Management for Teens: Schedules for Young Adults

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Teens have a lot to juggle between school and activities, but it can be made even more difficult if they are also managing ADHD. Learn how prioritizing what's important, waking up on time, and even meditation can help. DING-DONG. It's 1:30 p.m. My phone says it's time for Genesis.

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Undertale / OneShot / Deltarune Relaxing / Study Music Mix

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Disney Piano Collection - Relaxing Piano Music - Music For Relax, Study, Work

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Beluga Whale Webcam | Georgia Aquarium | Atlanta, Georgia | Visit Today

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Check out our live-streaming beluga whale webcam a Georgia Aquarium. This one of several live webcams to give you a peek of the experience when you visit.

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You are watching archived footage of the elephant herd at the San Diego Zoo Safari Park, recorded at an earlier date. The live cam is temporarily unavailable, due to construction that is about to begin on the new Denny Sanford Elephant Valley-the largest project in the San Diego Zoo Safari Park's 50-year history-which will completely reimagine the heart of the Safari Park, bringing our community into the epicenter of our global conservation efforts for elephants.

When completed, the reimagined Elephant Valley will provide enhanced opportunities for guests to connect with the herd in new and engaging ways. Through the course of construction, elephant habitat viewing locations will be modified and may at times be limited.

Learn About Elephants Elephant Blog

Just as their counterparts do on the African savanna, the elephants at the Safari Park live in a social group called a herd, made up of females and their offspring. The leader of the herd-known as the matriarch-is usually the oldest and most experienced female in the group. She keeps the younger elephants in line and teaches them how to behave in elephant society.

The Safari Park's elephant habitats spread out over six acres, divided into two main yards, providing all the elephants with opportunities for social interaction and with inviting space. With nine African elephants, there's always something happening!

Meet our elephants:

Mkhaya "Kaia"

Sex: Female
Born: Safari Park, September 26, 2018
September 2018 weight (at birth): 281 pounds
Wildlife care specialists at the Safari Park received a big surprise when they came in to work on the morning of September 27, 2018 and saw that 28-year-old Umngani had given birth to a healthy 281-pound female calf-the biggest calf ever to be born at the Safari Park (calves usually weigh 200 to 268 pounds at birth). By late morning, with the baby appearing healthy and bonded to her mother, animal care staff offered the pair the opportunity to move into a larger area of the habitat with Umngani's other three offspring. The new calf was also introduced to 8-year-old male Emanti and 11-year-old female Phakamile or "Kami". The other elephants rushed to meet the new baby, touching and smelling her with their trunks, all under the watchful eye of her protective mother.

Umzula-zuli "Zuli"

Sex: Male
Born: Safari Park, August 12, 2018
August 2018 weight (one day after birth): 277 pounds
In the final hours of World Elephant Day at the Safari Park, just before midnight on August 12, 2018, mother Ndulamitsi gave birth to Umzula-zuli, a male calf, called "Zuli." The next day, Zuli was greeted by the herd's other elephants, who gathered around him-eager to touch him, trumpet, and smell him with their trunks.

Swazi

Sex: Female
Born: Kruger National Park, South Africa, approx. 1991
Weight: 6,800 pounds
Swazi has been the dominant female in the herd since she arrived. Named in honor of Swaziland, she is the now the largest female in the herd. Any ruckus in the herd and Swazi comes charging over to see what's going on. Swazi gave birth to her first, long-awaited calf-eMacembe, a male-on April 12, 2010, and a female, Qinisa, on August 28, 2012. Wildlife care specialists suspect that Swazi's vision is not as acute as the other elephants; she is often startled by the less-dominant animals, sometimes even the calves.

Umngani

Umngani (OOM-gah-nee), whose name means "friend" in Siswati, is the mother of Mkhaya, a new female calf born in September 2018-as well as Khosi, Ingadze, and Inhlonipho. Umngani is curious and eagerly participates in care sessions, often roaring at wildlife care specialists if her session ends too soon. Umngani has the longest tusks in the herd, and her ears are often flared out as if she is listening. As beautiful as she is, though, she is also one of the messiest elephants in the herd. You can tell which wildlife care specialists have been working with her: they are frequently spackled with wet mud from her drippy trunk!

NdLulamitsi "NDULA"

Sex: Female
Born: Kruger National Park, South Africa, approx. 1990
Weight: 6,400 pounds
Ndlulamitsi has a great relationship with her wildlife care specialists and often approaches them to solicit a rubdown. She can often be seen in the water, and taking mud baths to cool down. "Ndula" became the first mom of the herd when she gave birth to Vus'musi; son Lutsandvo was born in 2010. In August 2018, she gave birth to son Umzula-zuli. You can identify Ndula, whose name means "taller than trees" due to her great height, by her right tusk, which curves underneath her trunk.

Khosi

Khosi (KO-see) is short for a name that means "heart of a queen" in SiSwati, in recognition of Yvonne Larsen, former president of the San Diego Zoo Wildlife Alliance Board of Trustees. Khosi can frequently be seen watching over her younger siblings.

Phakamile "KAMI"

Phakamile's name means "noble strength," to honor the longtime support of Audrey Steele Burnand, whose first name means the same. "Kami" is a great swimmer, is very energetic, and is good at balancing on logs or rocks. Kami's right tusk is very short; a tusk injury required a pulpotomy.

Qinisa

Qinisa is mother Swazi's second calf. Qinisa's name is a SiSwati word that means to act with energy, act determinedly, fulfill one's word, or speak the truth. The name is pronounced "EEN-EE-seh," with a tongue pop instead of a q sound). Her name is very fitting, as she is definitely full of energy.

VUS'MUSI "MUSI"

Vus'Musi was the first elephant born to the Safari Park herd, to mother Ndula-and "Vus'Musi" means "to build a family" in Siswati. "Musi" rejoined the herd in 2022, on a recommendation from the Association of Zoos and Aquariums (AZA) African Elephant Species Survival Plan (SSP). This collaborative program recommends breeding pairings for genetic diversity, as SDZWA works with partners to secure the future of this endangered species. Musi was already familiar with all of the Safari Park elephants except Umzula-zuli ("Zuli") and Mkhaya. As an adult male elephant, Musi will play a valued role as a mentor to Zuli.

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You are watching archived footage of the elephant herd at the San Diego Zoo Safari Park, recorded at an earlier date. The live cam is temporarily unavailable, due to construction that is about to begin on the new Denny Sanford Elephant Valley-the largest project in the San Diego Zoo Safari Park's 50-year history-which will completely reimagine the heart of the Safari Park, bringing our community into the epicenter of our global conservation efforts for elephants.

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Seven Types of Self-Care Activities for Coping with Stress

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Seven Types of Self-Care Activities for Coping with Stress

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When we're stressed, self-care is often the first thing to go. Why is this?

1. Our brains go into fight-or-flight mode and our perspective narrows. We don't see we have options-options for coping with stress and making ourselves feel better.

2. We're so busy trying to solve problems that we're stuck in "doing mode"-trying to get more and more done-when switching to "being mode" may be just the break we need.

3. We may not have a "go-to" list of self-care activities. Self-care has to become a habit so that when we're dealing with stress, we remember that, "Hey, I need to take care of myself in this situation." And, you need a variety of activities to try-if one doesn't work, you can switch to another.

Fortunately, there are several pathways to self-care, and none of them need to be difficult or take a lot of planning.
Sensory
When you feel stressed and need a calm mind, try focusing on the sensations around you-sights, smells, sounds, tastes, touch. This will help you focus on the present moment, giving you a break from your worries.

Breathe in fresh air.

Snuggle under a cozy blanket.

Listen to running water.

Sit outdoors by a fire pit, watching the flames and listening to the night sounds.

Take a hot shower or a warm bath.

Get a massage.

Cuddle with a pet.

Pay attention to your breathing.

Burn a scented candle.

Wiggle your bare feet in overgrown grass.

Stare up at the sky.

Lie down where the afternoon sun streams in a window.

Listen to music.

Pleasure
A great way to take care of yourself when you're coping with stress is to engage in a pleasurable activity. Try one of these ideas.

Take yourself out to eat.

Be a tourist in your own city.

Garden.

Watch a movie.

Make art. Do a craft project.

Journal.

Walk your dogs.

Go for a photo walk.

Mental/Mastery
You can also give yourself a boost by doing a task that you've been avoiding or challenging your brain in a novel way. This can also boost self-confidence.

Clean out a junk drawer or a closet.

Take action (one small step) on something you've been avoiding.

Try a new activity.

Drive to a new place.

Make a list.

Immerse yourself in a crossword puzzle.

Do a word search.

Read something on a topic you wouldn't normally.

Spiritual
Getting in touch with your values-what really matters-is a sure way to cope with stress and foster a calm mind. Activities that people define as spiritual are very personal. Here are a few ideas.

Attend church.

Read poetry or inspiring quotes.

Light a candle.

Write in a journal.

Spend time in nature.

Pray.

List five things you're grateful for.

Emotional
Dealing with our emotions can be challenging when we're coping with stress. We tend to label emotions as "good" or "bad," but this isn't helpful. Instead:

Accept your feelings. They're all OK. Really.

Write your feelings down. Here's a list of feeling words.

Cry when you need to.

Laugh when you can. (Try laughter yoga.)

Practice self-compassion.

Physical
Coping with stress by engaging the body is great because you can bypass a lot of unhelpful mental chatter. It's hard to feel stressed when you're doing one of the following self-care activities.

Try yoga.

Go for a walk or a run.

Dance.

Stretch.

Go for a bike ride.

Don't skip sleep to get things done.

Take a nap.

Social
Connecting with others is an important part of self-care. This can mean activities such as:

Go on a lunch date with a good friend.

Calling a friend on the phone.

Participating in a book club.

Joining a support group.

It can also mean remembering that others go through similar experiences and difficulties as we do.

We're not alone.

Simply acknowledging that we're all part of this human experience can lessen isolation and lead to a calm mind. That's the best self-care strategy I know.

You might also enjoy these posts: 80+ Self-Care Ideas and Self-Compassion for the Self-Critic.
Check out my book, The Self-Confidence Workbook: A Guide to Overcoming Self-Doubt and Improving Self-Esteem, and join me on Twitter and Facebook.

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Seven Types of Self-Care Activities for Coping with Stress

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When we're stressed, self-care is often the first thing to go. Why is this? 1. Our brains go into fight-or-flight mode and our perspective narrows. We don't see we have options-options for coping with stress and making ourselves feel better. 2.

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Empowering the mental wellness of children, youth and their families.

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Need a little fun and games? We're so glad you stopped by. Play whatever games you like, then come back soon and see what's new!

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Tired of online games? Did you know that Mensa annually recognizes five new-to-the-market games with our Mensa Select® seal? Games receiving this distinction include SET™, Scattergories™, Trivial Pursuit™ and Taboo™. Find out more about these and other Mensa Select® winners on our Mind Games website.

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With in-person games rooms happening at gatherings and meetings around the country, is it any wonder that we have a virtual games room on our website? Our members love to be challenged and to learn, and yes, some even need a bit of a distraction from work.

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Glitter jars: How to make your own calm down jar or bottle

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Glitter jars can be a brilliant way to support a dysregulated child

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I just did nothing for 2 minutes. Can you?

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Open Today 9:00 am - 9:00 pm

Discover More Wonders of Cold Water Quest

Learn more about the animals of the Aquarium that call the world's most frigid waters home.

Experience More Aquarium Magic

Set Sail on a Virtual Field Trip

Georgia Aquarium offers educational virtual programs for grades K-12. Educators can immerse their classrooms in the Aquarium today.

Learn More

Get Face-to-Face With Arctic Beauties

Get ready for some one-on-one time with our belugas and their trainers in our Cold Water Quest habitat.

Get Tickets

Beluga Gifts & More

Get an exclusive Georgia Aquarium wooden beluga ornament- perfect for the animal lover on your list.

Shop Now

Support Georgia Aquarium

Please consider supporting the Aquarium today so we can continue delivering amazing animal experiences for everyone.

Buy Tickets

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Beluga Whale Webcam | Georgia Aquarium | Atlanta, Georgia | Visit Today

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Check out our live-streaming beluga whale webcam a Georgia Aquarium. This one of several live webcams to give you a peek of the experience when you visit.

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Sources of Strength 21 Day Gratitude Journal

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Sources of Strength 21 Day Gratitude Journal

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NAMI Ending the Silence

A presentation for middle and high school students, school staff and parents or guardians.

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NAMI In Our Own Voice

A presentation by people with mental health conditions to promote awareness and recovery.

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Contact Your Local NAMI

Across the country, thousands of trained volunteers bring peer-led programs and lived experience to your community.

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NAMI Ending the Silence A presentation for middle and high school students, school staff and parents or guardians. LEARN MORE NAMI In Our Own Voice A presentation by people with mental health conditions to promote awareness and recovery. LEARN MORE Contact Your Local NAMI Across the country, thousands of trained volunteers bring peer-led programs and lived experience to your community.

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When mental illness is present, the potential for crisis is never far from mind. Crisis episodes related to mental illness can feel incredibly overwhelming. There's the initial shock, followed by a flood of questions - the most prominent of which is: "What can we do?"

People experiencing mental illness - and the people who care for them - need information. However, that information is not always readily available and the search for answers may require more energy and persistence than possible in times of crisis.

"Navigating a Mental Health Crisis: A NAMI Resource Guide for Those Experiencing a Mental Health Emergency" (Crisis Guide) provides important, potentially life-saving information for people experiencing mental health crises and their loved ones. This guide outlines what can contribute to a crisis, warning signs that a crisis is emerging, strategies to help de-escalate a crisis, available resources and so much more.

Getting Answers When You Need Them

Like any other health crisis, it's important to address a mental health emergency quickly and effectively. With mental health conditions, crises can be difficult to predict because, often, there are no warning signs. Crises can occur even when treatment plans have been followed and mental health professionals are involved. Unfortunately, unpredictability is the nature of mental illness.

Unlike other health emergencies, people experiencing mental health crises often don't receive instructions or materials on what to expect after the crisis. That is why we created this guide, so people experiencing mental health emergencies and their loved ones can have the answers and information they need when they need it. In the pages of our Crisis Guide, you'll find:

Understanding mental health crises

Preparing for a crisis

What to do during a crisis

What to do following a crisis

A sample crisis plan

Share With Your Community

We encourage sharing these tools and resources in local communities, specifically with those who are most likely to be in contact with people experiencing a mental health emergency, like:

Emergency departments

Law enforcement officials

Primary care physicians

Court clerks where involuntary commitment processes are initiated

Anywhere a person in crisis might be seen for the first time

A Portable Treatment Record from the Crisis Guide is available for download and use to begin creating your personal crisis plan.

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When mental illness is present, the potential for crisis is never far from mind. Crisis episodes related to mental illness can feel incredibly overwhelming. There's the initial shock, followed by a flood of questions - the most prominent of which is: "What can we do?"

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Navigating A Crisis - The Speedy Foundation

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Navigating A Crisis - The Speedy Foundation

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Navigating a Crisis - The Speedy Foundation

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Suicide or mental health crisis? Here are some resources to help.

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Snowdin Radio [LoFi / Chill Mix] *Beats To Study/Relax To*

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Teens love to label themselves "night owls," trading stories of all-nighters and sleeping away an entire Saturday. Though teenagers and their sleep habits may be maddening to parents, they're partly in response to physical changes that occur during puberty. "Teens experience a natural shift in circadian rhythm," says Johns Hopkins sleep expert Laura Stern, M.D.

This makes it more difficult for them to fall asleep before 11 p.m. Add in early school start times and an increase in homework, extracurricular activities, and sometimes a part-time job, and sleep deprivation in teens becomes common. However, says Stern, it's important that parents help teens do the best they can because this age group needs more sleep than we might realize.

Why Teens Need More Sleep Than Younger Kids

So how much sleep is enough? According to Johns Hopkins pediatrician Michael Crocetti, M.D., M.P.H., teens need 9 to 9½ hours of sleep per night-that's an hour or so more than they needed at age 10. Why? "Teenagers are going through a second developmental stage of cognitive maturation," explains Crocetti. Additional sleep supports their developing brain, as well as physical growth spurts. It also helps protect them from serious consequences like depression or drug use.

Teen Sleep by the Numbers

While everyone is accustomed to having a bad morning here and there - feeling irritable, unhappy, or even sad, NSF's 2016 Sleep in America poll found that many adolescents exhibit symptoms of a depressive mood on a frequent if not daily basis and these teens are more likely to have sleep problems.

The NSF poll calculated depressive mood scores for each of the 1,602 poll respondents by measuring adolescents' responses to four mood states (using a scale of "1" to "3" where 1 equals "not at all" and 3 equals "much"):

Felt unhappy, sad, or depressed

Felt hopeless about the future

Felt nervous or tense

Worried too much about things

The results showed that about half (46%) of the adolescents surveyed had a depressive mood score of 10 to 14, 37% had a score of 15 to 19, and 17% had a score of 20 to 30; these scores are considered low, moderate and high respectively.

Most notably, those adolescents with high scores ranging from 20 to 30 were more likely than those with lower scores to take longer to fall asleep on school nights, get an insufficient amount of sleep, and have sleep problems related to sleepiness. I

n fact, 73% of those adolescents who report feeling unhappy, sad, or depressed also report not getting enough sleep at night and being excessively sleepy during the day.

While many adults may think that adolescents have things easy or don't have much to worry about - the opposite seems true according to the NSF poll.

Most adolescents were likely to say they worried about things too much (58%) and/or felt stressed out/anxious (56%). Many of the adolescents surveyed also reported feeling hopeless about the future, or feeling unhappy, sad or depressed much or somewhat within the past two weeks of surveying.

Research shows that lack of sleep affects mood, and a depressed mood can lead to a lack of sleep. To combat this vicious cycle, sleep experts recommend that teens prioritize sleep and focus on healthy sleep habits. Teens can start by getting the 8 to 10 hours of sleep they need each night, keeping consistent sleep and wake schedules on school nights and weekends, and opting for relaxing activities such as reading or taking a warm shower or bath before bed instead of turning on the TV or computer.

Teenagers and Sleep: Help Them Get What They Need

Stern and Crocetti both recommend that parents take teenagers and sleep seriously. Begin by modeling good sleep habits, such as adhering to a regular sleep schedule, cutting back on evening caffeine, and exercising regularly. They also suggest these teen-specific and time-tested tips.

Schedule a checkup. Pediatricians can educate teens on how much sleep is enough, recommend healthy sleep habits, and screen them for common teen sleep disorders, including sleep apnea, insomnia, and circadian rhythm disorders.

Start the day in the sunshine. Having breakfast outside or by a sunny window helps regulate the body's biological clock, making it easier for teens to wake up in the morning and drift off at night.

Encourage the connection.When your teen is well-rested, ask how he felt that day while taking a test or playing a sport. Help him come to the conclusion that sleep improves his outlook-and help him realize how much sleep is enough.

Tie good sleep to car privileges. Sleep deprivation in teens can lead to accidents. "I tell my teenage son he can't drive to school in the morning if he's not getting enough sleep," says Crocetti.

Help teens rethink their schedule. If your teen typically starts homework after evening activities, help him find an earlier time to get started. Ultra-busy schedules may require paring down.

Encourage afternoon naps. Tired teens may benefit from a 30- to 45-minute nap before dinner. This is a better fix for sleep deprivation in teens than sleeping-in, which throws off their body's sleep cycle.

Ban tech from the bedroom. Using tech at night not only cuts into teens' sleep time, it also exposes them to a type of light that suppresses the body's production of the sleep-inducing hormone melatonin, making it tougher to fall asleep.

Encourage schools to move toward later start times.Many middle and high schools are exploring the idea of starting school around 8:30 a.m.-the time recommended by the American Academy of Pediatrics. Talk with your local school board about this issue.

Watch the summer shift. It's normal for teenagers to want to shift their sleep schedule during the summer. Just make sure they don't push bedtime too far past the one they had during the school year, advises Stern. Teens whose schedules shift significantly may find it more difficult to return to an appropriate school sleep schedule and experience problems such as moodiness and excessive daytime sleepiness at the start of the school year. Those with significant shifts in their sleep schedule may need to see a sleep specialist to get back on track in September.

Sleep needs to become a priority. Teens who are able to establish good sleep habits are significantly less likely to suffer from depression or to have suicidal thoughts. Alaska Sleep Clinic is the leader in Alaska for Pediatric Sleep Studies. We know how important your child is to you and are here to help! Call Alaska Sleep Clinic @ (907) 770-9104 in Anchorage, (907) 420-0540 in Soldotna, (907) 357-6700 in Wasilla or (907) 374-3063 in Fairbanks.

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Teens love to label themselves "night owls," trading stories of all-nighters and sleeping away an entire Saturday. Though teenagers and their sleep habits may be maddening to parents, they're partly in response to physical changes that occur during puberty. "Teens experience a natural shift in circadian rhythm," says Johns Hopkins sleep expert Laura Stern, M.D.

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