Spring Back into Good Habits! - Hampton Roads Academy
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Spring Back into Good Habits!
Elizabeth Rous, Upper School Counselor and Psychology Teacher
Ashley Spruill, Middle School Counselor
School counselors Elizabeth Rous (left) and Ashley Spruill (right) work with students on an activity to promote community wellness during the spring semester
Spring has sprung! This time of year always brings fresh energy and excitement and is a time for renewal and awakening after the long, cold winter. Springtime not only means nicer weather, but also that
our school year
is rapidly approaching the finish line. Expectations for students rise, just as motivation seems to dip. So how can students renew their motivation from the start of the year and finish strong? We recommend that they
make healthy habits a priority
and
resume the routines
that may have fallen off during the winter.
Where to start:
1. Be deliberate about sleep hygiene:
The
American Academy of Pediatrics
recommends children ages 6-12 get between 9 and 12 hours of sleep and children ages 13-18 get between 8 and 10 hours each night. This is often
harder for older teens
because of their brain activity, but ideally, they will begin their sleep routine by 11:00 PM.
Plug in any and all devices outside of the bedroom to charge overnight and put them on the charger an hour before bedtime. The blue light emitted from the screens disrupts sleep.
2. Monitor social media use:
Set
limits for screen use
and stick to them!
Pay attention to why you are scrolling. Is there something you should be doing instead, like homework, studying, or getting organized for the next school day?
Parents can set limits on access to social media.
Reflect on how you feel after doom scrolling. Odds are you’ve drained your energy rather than increased it, and you have lost time that you cannot get back.
3. Move your body:
Exercise for 30 minutes each day. It could be a simple walk or
participating in a sport
, but studies show regular movement benefits both your body and your brain.
4. Make a schedule … and stick to it:
The end of the school year means projects and deadlines and testing … oh my!
Create a study schedule and follow it.
When it’s time to get work done, “lock in” for 20 minutes and then take a five-minute stretch break. Set timers for both to keep you accountable. No phones either! Rinse and repeat and you’ll be amazed at how quickly your to-do list gets done!
Justin Estreicher
2026-04-23T08:04:27-04:00
April 23, 2026
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739 Academy Ln, Newport News, VA 23602
(757) 884-9100
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