Lucero’s wellness app is designed to make the journey of self-discovery easy and fun,  because self-discovery creates confidence, maintains mental health, and leads to lifelong well-being. Here are four key ways self-discovery guides tweens and teens towards confidence:

1. Self-discovery strengthens their capacity for self-care.

Learning how to take care of themselves mentally, physically and emotionally is a big part of tweens and teens becoming independent young adults. Self-care requires figuring out what they need to maintain their own well-being, manage stress, and find balance. As they come to value their uniqueness, adolescents get more skilled at identifying their own needs and understanding how their needs may differ from those of other people. Increased confidence also helps tweens and teens get comfortable meeting their own needs and asking others for support.

2. Self-discovery supports self-regulation.

Lucero’s model draws from the research of Albert Bandura, who found that people learn to change their behavior, in part, through self-reflection. Reflecting on feelings and how they affect behavior begins with naming emotions, a strategy Dan Siegel calls “Name it to tame it.” Neuroimaging research shows that labeling an emotion reduces activity in the amygdala, an area of the brain responsible for processing emotions. As tweens and teens get better at managing their emotions, they learn that they have control of their emotional state, which leads to more confidence.

3. Self-discovery helps them make better decisions.

The prefrontal cortex– responsible for self-control, impulse regulation, and other executive functioning skills– is still developing in teens. At the same time, increased hormones fire up the brain’s pleasure-seeking mesolimbic system. This Dual Systems Model explains why tweens and teens often struggle with making wise decisions. Self-discovery helps them make decisions based on their own beliefs, values, and goals instead of looking to others for answers. Anchored in self-awareness, a confident adolescent is less likely to just “go along with the crowd” or take a risk that jeopardizes their physical or emotional safety. And practice making decisions expands tweens’ and teens’ capacity for responsibility and confidence.

4. Self-discovery leads to a sense of purpose.

“The biggest problem growing up today is not stress, it’s meaninglessness,” says Stanford School of Education professor and psychologist William Damon. “We all need a purpose, but at that formative period of life, when you don’t even know who you are, you really need it.” Damon defines purpose as a goal that’s both “meaningful to the self and consequential to the world beyond the self.” Thus, self-discovery and purpose are intrinsically linked. When tweens and teens have opportunities to explore their curiosities, talents, and passions, they’re more likely to find activities and connections that give them a sense of purpose and build their confidence.

Lucero helps adolescents engage in self-discovery with gamified, bite-sized tools to explore their inner and outer worlds, created by licensed clinical therapists and a team of youth advisors. Our approach to self-discovery makes it easy for tweens and teens to develop self-awareness and learn emotional regulation skills, growing their confidence with each and every step.

Lucero’s wellness app is designed to make the journey of self-discovery easy and fun,  because self-discovery creates confidence, maintains mental health, and leads to lifelong well-being. Here are four key ways self-discovery guides tweens and teens towards confidence:

1. Self-discovery strengthens their capacity for self-care.

Learning how to take care of themselves mentally, physically and emotionally is a big part of tweens and teens becoming independent young adults. Self-care requires figuring out what they need to maintain their own well-being, manage stress, and find balance. As they come to value their uniqueness, adolescents get more skilled at identifying their own needs and understanding how their needs may differ from those of other people. Increased confidence also helps tweens and teens get comfortable meeting their own needs and asking others for support.

2. Self-discovery supports self-regulation.

Lucero’s model draws from the research of Albert Bandura, who found that people learn to change their behavior, in part, through self-reflection. Reflecting on feelings and how they affect behavior begins with naming emotions, a strategy Dan Siegel calls “Name it to tame it.” Neuroimaging research shows that labeling an emotion reduces activity in the amygdala, an area of the brain responsible for processing emotions. As tweens and teens get better at managing their emotions, they learn that they have control of their emotional state, which leads to more confidence.

3. Self-discovery helps them make better decisions.

The prefrontal cortex – responsible for self-control, impulse regulation, and other executive functioning skills – is still developing in teens. At the same time, increased hormones fire up the brain’s pleasure-seeking mesolimbic system. This Dual Systems Model explains why tweens and teens often struggle with making wise decisions. Self-discovery helps them make decisions based on their own beliefs, values, and goals instead of looking to others for answers. Anchored in self-awareness, a confident adolescent is less likely to just “go along with the crowd” or take a risk that jeopardizes their physical or emotional safety. And practice making decisions expands tweens’ and teens’ capacity for responsibility and confidence.

4. Self-discovery leads to a sense of purpose.

“The biggest problem growing up today is not stress, it’s meaninglessness,” says Stanford School of Education professor and psychologist William Damon. “We all need a purpose, but at that formative period of life, when you don’t even know who you are, you really need it.” Damon defines purpose as a goal that’s both “meaningful to the self and consequential to the world beyond the self.” Thus, self-discovery and purpose are intrinsically linked. When tweens and teens have opportunities to explore their curiosities, talents, and passions, they’re more likely to find activities and connections that give them a sense of purpose and build their confidence.

Lucero helps adolescents engage in self-discovery with gamified, bite-sized tools to explore their inner and outer worlds, created by licensed clinical therapists and a team of youth advisors. Our approach to self-discovery makes it easy for tweens and teens to develop self-awareness and learn emotional regulation skills, growing their confidence with each and every step.

For parents and caregivers of tweens and teens, it’s especially important to understand the causes of the loneliness epidemic and how to address it. According to a 2018 global study, young people reported the highest levels of loneliness of any age group, and having supportive relationships is the most significant contributor to adolescent mental health and overall well-being. Why are loneliness rates going up? Here’s what we discovered and what it means for tweens, teens and families:

1. Social isolation is increasing.

Over the two decades between 2003 and 2020, time spent alone increased by about 24 hours per month for all age groups. For people between the ages of  15-24, time spent with friends decreased by nearly 70 percent, from 30 hours a month to just 10 hours. Today’s adolescents are spending a lot more time alone than their parents did, and feeling more lonely as a result.

2. Social networks are shrinking.

Compared to a generation or two ago, families are smaller, busier, move from place to place more often, and live further apart. That means less time spent with extended family, friends, neighbors, and people we interact with around the communities we live in. Studies also show that participation in civic, service, recreational, and religious organizations is in decline. That means less interaction with people who share common interests, values, and goals.

3. We have fewer close friends. Among people who don’t report feelings of loneliness, 90% have three or more confidants. Research shows that close friendships protect tweens and teens’ mental and physical health and increase resilience well into adulthood. But in 2021, 49% of Americans said they have three or fewer close friends, a number that’s nearly doubled since 1990.

4. Trust levels are lower. In 1975, 45% of Americans felt they could reliably trust each other. In 2016, that percentage had shrunk to 30%. Lower levels of trust correspond to near-historic rates of polarization. Polarization and mistrust may  affect tweens and teens even more than adults, because the adolescent brain is not yet adept at processing trauma and anxiety.

What can we do about loneliness? 

It can be helpful to remember that we’re all in this together: The issues leading to loneliness affect everyone in our society to some degree. Understanding that you’re not the only one dealing with loneliness can make it easier to reach out. And families can take steps to alleviate loneliness, like practicing emotional self-care, cultivating social connections, and building meaningful relationships. Here are three key places to start:

1. Learn emotional regulation skills.

Practice “naming and claiming” feelings. Learn strategies to manage difficult emotions like loneliness. Know when to reach out for help. Lucero’s wellness app offers a gamified approach to self-care that supports emotional regulation and nurtures real-world relationships, with content that’s co-created by licensed therapists and youth.

2. Cultivate community together.

Tweens and teens benefit from a diverse network of relationships with family, friends, neighbors, and community members. And guess what? So do you! Every supportive relationship makes your family’s sense of belonging more resilient. How can you and your teen grow supportive relationships as a family? Brainstorm easy, fun ways to connect with others, like starting a block party, volunteering, or joining an intramural sports team together.

3. Take it offline.

While it’s normal to seek connection online, social media is no substitute for IRL relationships. In fact, some studies show that increased social media use correlates with higher rates of loneliness. In-person connections are best for learning critical social skills and establishing a steady source of support, so encourage your teen to put down their device and reach out for real-world connection, too.

Why Being More Present is Key

Presence is another word for mindfulness: “the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.” Being more present is a practice made up of small daily habits, like focusing on your breath, taking pauses throughout the day, and reflecting on your thoughts and feelings. Each of these habits helps train the brain to stay focused on what’s happening now, instead of getting lost in past or future worries. Among adults, mindfulness is proven to reduce symptoms of anxiety, depression, and stress-related medical conditions like high blood pressure.

Teens need the stress-busting, health-boosting benefits of presence, too. Adolescent stress levels now rival those of adults, and nearly one in three teens will experience an anxiety disorder. Teens also report more difficulty with focus and emotional regulation than other age groups. While the reasons for these struggles are complex and individual, researchers agree they’re due to a unique combination of external stresses – like academic and social pressures – and internal changes that take place as teens’ brains mature. One major factor is that the prefrontal cortex– the part of the brain that’s responsible for reasoning, attention and impulse control– isn’t fully developed until about age 25. \”It\’s not the fault of teenagers that they can\’t concentrate and are easily distracted. It\’s to do with the structure of their brains,” says Dr. Iroise Dumontheil of University College London\’s Institute of Cognitive Neuroscience.

All teens benefit from tools to build daily habits that help them stay calm, focused and grounded. Here are three simple ways you and your teen can practice being more present each day:

1. Focus on your breath.

Mindful breathing is proven to reduce anxiety, improve focus and regulate intense emotions. When your teen is worried, distracted or struggling with difficult emotions, teach them to take a few slow, deep breaths and pay attention to the physical sensations of breathing. This activates the calming effects of the parasympathetic nervous system and connects the mind and body in the present moment.

2. Reframe negative thoughts and self-talk.

Emotions are closely linked to thoughts and self-talk. A thought like “I’m so stupid; I didn’t understand anything in that class,” leads to feelings of shame, anxiety and fear. Reframing teaches teens to notice their negative thoughts and self-talk and switch to a more positive, self-compassionate and empowering perspective: “I’m sure I’m not the only person who’s struggling. I know I can get this. I’ll ask my teacher for help tomorrow.”

3. Use Spark!

Spark is one of our favorite features of the Lucero wellness app. It makes it easy and fun for teens to check in with themselves and learn simple strategies for being more present. They just tap the emotion they’re feeling, spin the wheel and get personalized ideas for self-awareness and self-care. Best of all, teens can use Spark alone or with their Crew (any friends and family who radically support each other) to make practicing presence a part of their daily routine.

You could say that to be confident is to trust yourself. Confidence gives teens faith in their own abilities and a secure sense of self-reliance. It’s the cornerstone quality that helps them navigate the changes of adolescence, make good choices and thrive in a rapidly-changing world.

Why Confidence is Key

Teens who lack confidence miss out on critical growth opportunities because they are less likely to take risks, join in activities and speak up for themselves. They may expect to fail or become overly perfectionistic. They’re also more susceptible to depression, anxiety, substance-use, self-harm and being negatively influenced by peers.

High levels of confidence, in contrast, are proven to protect teens’ mental health. Confident teens are more emotionally resilient, optimistic, persistent and self-compassionate. They have more social support and lower levels of common mental health problems like depression and anxiety. And confident teens are more likely to get the most out of opportunities for growth and self-discovery, like challenging classes and team sports. In short, teens who lack confidence struggle, and teens who have confidence thrive.

The Perfect Storm

Adolescence challenges kids’ confidence in multiple, intersecting ways. In the span of a few years, teens undergo seismic shifts in their bodies, brain chemistry, and emotional and social landscapes. In the midst of all that change, they are tasked with crafting their identities and taking on new levels of independence and responsibility. And because they\’re neurologically wired to seek belonging with peers, the opinions of others suddenly matter much more.

These rapid-fire changes test even the most well-adjusted teens. In a study of 1,300 tween and teen girls, authors Claire Shipman, Katty Kay, and JillEllyn Riley discovered that, between the ages of 8 and 14, confidence levels dropped by 30%. “The change can be baffling to many parents,” they write in The Atlantic. “Their young girls are masters of the universe, full of gutsy fire. But as puberty sets in, their confidence nose-dives, and those same daughters can transform into unrecognizably timid, cautious, risk-averse versions of their former self.”

Why You Need a Proactive Plan

Because of the multiple factors that can damage teens’ confidence, it\’s not enough to leave it up to chance. Teens need a proactive plan to gain tools, strategies and habits that build their confidence and keep it high. Here are three things parents can do to put a solid plan in place:

1. Keep communicating.

Confident teens know their parents and caregivers are on their team, and they feel comfortable communicating about what matters most to them and any challenges they’re going through. It’s natural, though, for teens to become more guarded and private during adolescence. To keep the lines of communication open, stay curious about your teen’s interests. That’s where they feel most confident and, when they know you care about what’s important to them, they’ll see you as an ally in other areas, too.

1. Support them in getting out of their comfort zone.

Taking on a challenge can be scary at any age, but it’s one of the best ways to build confidence. Author Alex Malley says, “Take a risk and take action despite your fear of failure, messing up or embarrassment. If things work out, then you now know you can do more than you think. If things don’t work out, you now know that you can handle more than you think. Either way, you’re better off.” Help your teen explore the world around them and get comfortable taking positive risks. When you know they really want to try something new, be their cheerleader.

1. Build healthy habits.

Teens need daily practice to keep their confidence high. Healthy habits like positive self-talk, mindfulness and self-care are essential tools to protect teens’ confidence and boost their self-awareness. Our gamified wellness app, Lucero, was designed with teen confidence in mind; in fact, it’s a key topic in World 1. It’s a fun, no-pressure way for teens to get daily inspiration and encouragement and build healthy habits.

Adolescence is the perfect time to develop conscious living skills because tweens and teens undergo brain changes that make them better at metacognition. Sometimes called “thinking about your thinking,” metacognition allows teens to be more aware of their thoughts, feelings, habits and behaviors and their power to change them. It can help teens make good decisions, choose healthy habits and live with greater self-awareness. Here are just a few of the ways conscious living benefits teens:

1. They know what matters most.

As teens begin to invest more in relationships with peers, they may feel pressured to go along with others over staying true to their own values and beliefs. Living consciously reminds teens that external approval doesn’t matter as much as feeling good about themselves. Above all, conscious living keeps teens aware that they always have a choice: they can consider all their options and make decisions based on what matters most to them.

1. They get goal-oriented.

The opposite of conscious living is going through life on autopilot, feeling lost or powerless to direct the course of your own life. It’s natural for teens to feel like they lack power at times, and many struggle to find a sense of direction and purpose. Conscious living empowers teens with tools to set goals and become more independent, responsible and self-motivated. They can define what success and fulfillment look like to them and chart their own course, one step at a time.

1. They can take charge, and let go.

Living consciously means taking charge of the things you have control over and letting go of the things you don’t. Teens learn that they are in charge of their own thoughts, words, behavior, choices and mistakes, and that they can’t control the thoughts, words, behavior, choices or mistakes of others. That helps them recognize when to take action and where they can change things. Then they respond to challenges by acting on what they can control, instead of getting frustrated by the things they can’t.

1. They grow their social-emotional intelligence. 

Being self-aware helps teens become more aware of others, too. Teens who practice conscious living are more likely to develop compassion, empathy and the ability to regulate emotions. Strong interpersonal skills help teens build healthy relationships and find a sense of belonging. Research shows that these solid connections with others provide powerful protection from depression, anxiety and other mental health disorders in teens.

1. They find an inner sanctuary.

Living consciously teaches healthy habits that help teens stay grounded in themselves, no matter what is going on in their outside lives or the world around them. From mindful breathing and positive self-talk to exercise and spending quality time with friends, teens learn to prioritize self-care and return to stabilizing routines whenever life gets tough. Having an inner sanctuary builds emotional resilience, protects teens’ mental health, and locks in positive practices they’ll take with them into adulthood.

…and here are some self-care tools we include in Lucero to help

To make living consciously a daily habit, teens need self-care reminders just like the rest of us. That’s why we built Lucero, a gamified wellness app built for teens and tweens. It includes personalized, teen-focused, therapist-approved suggestions for self-care, like:

• watching calming ASMR videos
• taking breaks to be active or go outside
• writing about a stressful situation and turning it into confetti

Each time teens try out a new self-care suggestion, they add more tools to their conscious living toolkit and build lasting healthy habits.

In Self Compassion: The proven power of being kind to yourself, Neff says focusing on self-esteem can backfire because it means constant self-evaluation, and “we can’t always feel special and above average.” If teens get the message that they should always feel great about themselves, they may think they’re falling short and judge themselves even more harshly. Self-compassion means putting a stop to “judging and evaluating ourselves” altogether. Teens who practice self-compassion learn that when they’re having a hard time, they should treat themselves like they would treat a good friend: always welcome and always worthy.

Some parents worry that self-compassion might give kids an excuse to be self-indulgent or not try hard. Research proves otherwise: by letting them know that their value is not dependent upon performance, self-compassion actually helps teens be more comfortable with vulnerability, try new things, and develop empathy. Other benefits include greater happiness and resilience, more life satisfaction and motivation, better relationships and physical health, and less anxiety and depression.

These six strategies can help you and your teen put self-compassion into practice:

1. Before you bring up the topic with your teen, do a self-inventory. For one week, just notice how often you judge or criticize yourself, and be aware of how often your teen sees or hears you. If you’re beating yourself up, you’re sending the message that it’s ok for them to beat themselves up. If you talk negatively about yourself for making a mistake or falling short of a goal, they’re learning to evaluate themselves with the same standards. If you could benefit from a bit more self-compassion too, make it a family project. Talk openly about your efforts and support each other in being more kind, forgiving, and loving to yourselves.

2. Label behaviors and actions, but not your child. Self-compassion means honoring the innate worth of ourselves and others, even when behaviors and actions fall short. Especially when we’re upset, it’s easy to use labels like rude, selfish, or disrespectful as if they define who kids are. When you discipline, label only the behavior you want to call out. Instead of “You’re a liar,” try “I’m disappointed by your choice to lie about where you were on Friday.” Letting them know they are still loved and worthy helps them separate their actions from their identity.

3. Ask “How would you treat a friend in the same situation?” When your teen is self-criticizing or judging, this simple question is foundational in self-compassion research. Because we all tend to be much harder on ourselves than we are on others, it helps to step out of the “I messed up” mindset and reframe the situation with more compassion. Thinking about how they would treat a friend helps teens release feelings of failure and build lasting self-compassion skills.

4. Ask “What do you need right now?” This question is another powerful way to help teens develop self-compassion. When your teen is sad, angry, or upset, try asking them what they need and then give them time and space to consider their response. Resist the urge to jump in with suggestions or try to “fix” things. This helps teens get used to checking in with themselves, honoring their own needs, and asking for support when they need it.

5. Help them notice negative self-talk and change it. The first step is simple awareness: noticing when self-talk gets critical. Then, ask what their more compassionate self would say instead and help them reframe the negative observations in a more positive, self-affirming voice. This practice helps train teens’ brains away from knee-jerk negativity and towards more consistent compassion.

6. Encourage teens to take a self-compassion break. This mindfulness practice from the Greater Good Science Center involves taking a pause to check in with thoughts and feelings and sit with them in a compassionate way. It teaches teens that difficult emotions are temporary and they can let them move through their minds and bodies instead of getting stuck. It also helps them reflect on challenging situations and put self-compassion strategies into practice. It’s a win for them and for you, too.

Additional Sources:

https://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF-Guide/Helping-Teenagers-With-Stress-066.aspx

https://self-compassion.org/wp-content/uploads/2019/08/Marshall2019.pdf

https://www.mindful.org/the-transformative-effects-of-mindful-self-compassion/

We recommend starting small with strategies that target the source of their stress. Over time, implementing one or two of these mini-meditations can help your teen learn how to be positive and proactive when it comes to managing stress.

If your teen struggles with anxiety, try box breathing.

Picture a square box. Inhale to a count of four as you trace one of the sides of the box in your mind’s eye. Follow the line of the box as you exhale to a count of four. Inhale… and exhale… each time, matching the rhythm of your breath to four counts. Set a timer and practice box breathing for at least one minute, or longer if it helps.

Paying attention to your breathing is Mindfulness 101. Adding the four-count rhythm and focusing on the box helps your teen create a “safe container” for their attention, so they can regain control of their runaway thoughts. And their slow, controlled breathing deactivates the sympathetic nervous system’s “fight or flight” response, which signals the body to breathe shallowly and increase heart rate. Box breathing basically hacks the nervous system, with a reassuring “Relax, I’ve got this.”

We recommend box breathing for any form of anxiety. It’s super-supportive for teens to get calm and focused before a test, performance, game, or other high-intensity events.

If your teen struggles with self-esteem, try self-compassion.

Is there an area of your life where you could be kinder to yourself? Think about the feelings that come up when you judge yourself and follow the steps below. Allow 3-5 minutes. (Based on the work of Karen Bluth, Ph.D. as part of the Mindful Self-Compassion for Teens course from the Center for Mindful Self-Compassion):

1. Feel your feelings, including your emotions and physical sensations. Just notice what it’s like right now – let go of judging yourself. Say, “Right now, I’m struggling,” or “Right now, this is hard,” or, “This sucks,” or whatever feels right to acknowledge your feelings.

2. Now remember that you’re a human being, and all human beings struggle and suffer sometimes. It’s tough to go through something hard, but it also means that you’re connected to others who have been there, too. Acknowledge that: “This is normal,” or “I’m not alone in this,” or “Other people feel this way, too.”

3. Now think about what you would say to a good friend who was going through the same thing. Be that friend for yourself. Place one or both hands on your heart. Say, “May I be kind to myself,” or “I accept and love myself just as I am,” or whatever you need to hear to feel supported.

4. Sit for a moment with the feeling of being connected to others and to yourself, and having compassion for whatever it is you’re going through. Breathe the feeling of compassion through your body and mind, and notice what changes in your emotions and physical body when you do.

According to the Berkeley-based Greater Good Science Center, “As their cognitive capabilities grow… teens become more self-aware and, ultimately, more self-conscious. This can breed harsh self-criticism, so the need for self-compassion among teens is crucial.” Self-compassion is great for any source of stress, but it’s especially helpful for teens who have a tendency to be hard on themselves, or who have been bullied or picked on by peers. Teens who practice self-compassion report less depression and more feelings of resilience and gratitude – a huge boost in well-being from this one simple strategy.

If your teen struggles with attention and focus, try moving meditation.

The magic of mindfulness means you can practice any time, doing anything! Meditation doesn’t have to mean sitting still. High-energy teens can still reap the benefits of moving mediation.

Pick an activity you like to do – it could be running, biking, yoga, dance, or something that’s part of a sport you play, like dribbling a basketball or kicking a soccer ball. The best activities are rhythmic, so you can match your movement to your breath. Try doing that activity while paying attention to your breathing. If you notice your mind starting to wander, just bring it back to your breath. While you’re breathing, check in with how your body feels. See if you can make the rhythm of your body match the rhythm of your breath. Do this for 3-5 minutes – longer if it feels good.

Like box breathing, moving meditation gives teens a point of focus and clears away distracting thoughts. Mindful movement keeps the body and brain engaged together, and teaches kids to direct their focus and channel their energy. This is a super-strategy for high-energy, focus-challenged kids, empowering them with self-awareness and self-control.

Whatever the practice, even small doses of mindfulness are proven to help teens reduce their stress and anxiety and increase attention, concentration, self-esteem, and empathy. Once you and your teen are clear about the source of their stress, you can team up to target it. Mindfulness is not one-size-fits-all, so there are a million ways to practice. That means there’s a mediation out there that’s perfect for your one-of-a-kind kid. 

But with busy schedules, screens, and winter weather, it’s not always easy to find the time – or convince your kids – to go play outside. We get it. It’s ok to start small. Even a tiny daily dose of nature makes a big difference. Here are our top five recommendations to help our kids rebalance and reboot with nature – and help ourselves, too!

1: HANG A BIRD FEEDER

One mom we know says the purchase of a simple backyard bird feeder was a COVID game-changer for her family. “They didn’t even notice it until our (indoor) cats started watching the birds from the window. The cats were hilarious, and the kids all came out of their rooms to see what the cats were up to. Then they started to watch the birds and ask questions. Now we watch the feeder together. They all have the Song Sleuth app on their phones so they can identify birds, and they will go out and fill up the feeder when it’s empty without being asked. I never thought something so simple would make such a big difference.”

2. TRY SHINRIN-YOKU

The name of this Japanese practice translates to “forest bathing” or “absorbing the atmosphere of the forest,” and it’s basically a mindful walk in the woods. If you and your kids are already familiar with mindfulness, try taking it outside. Pick a local park, trail, or any place with abundant nature. When you get there, turn off your phones and agree to be quiet for a few minutes. Take deep breaths and become mindful of your five senses. Feel the wind on your skin and listen to it blowing through the trees. Walk slowly. Let your senses take in the peace and beauty of nature. Afterward, talk about what you saw and felt. Forest bathing is associated with lowered blood pressure and stress hormones in adults, and it’s a big stress-reducer for kids, too.

3. PLANT SOMETHING

Talk to your kids about what you could plant around your home – anything from a few houseplants to a fruit tree or a garden in the yard. See what sparks their curiosity. An 11-year-old told us all about her pet cactus (complete with googly eyes), and another family grows herbs for pizza in pots on their patio. Taking care of plants, much like pets, teaches kids empathy and responsibility and can help them de-stress through connection to the natural world.

4. GO GEOCACHING

We all love to solve mysteries. Geocaching is a high-tech treasure hunt using a smartphone app to track “caches,” or objects hidden in containers in unlikely places. Geocaching.com provides all the basics for getting started plus instructions for downloading the app. The app only gets seekers within 30 feet of a cache; after that, kids will need to turn on their detective skills and creativity to find what they are looking for. Geocaching is a totally absorbing activity for the whole family – fun, challenging, and sure to get your kids excited about nature time.

5. HANG UP SOME HAMMOCKS

A few years ago, we noticed a group of young teens hanging out with their friends in a local park – literally hanging. They had all brought hammocks and found a cozy spot between several trees to set them up together to chill on a Saturday afternoon. Hammocking or “mocking” is all about low-tech, relaxed social time. Kids can read, play games, chat, or just swing in the breeze. You can do it almost anywhere, from backyards to the park. Just make sure the park allows hammocks and go with a lightweight camping hammock like this one from Eno, so the straps don’t damage trees.

Teens need time in nature for their physical and mental well-being. It increases attention spans, creativity, problem-solving, and body awareness, and decreases stress and depression. Encouraging a connection to nature is an investment worth making. Above all, it gives them the gift of knowing that they are connected to something much larger than themselves and encourages them to be future stewards of our precious natural world.