A new study published in JAMA Network Open highlights that early lifestyle habits can be powerful in shaping healthy adolescent mental health outcomes. Researchers followed children ages 6 to 9 for 8 years and tracked their eating habits, physical activity, and overall well-being (Haapala et al., 2025). Researchers found that children who consistently practiced healthy behaviors, such as regular physical activity, limited screen time, sufficient sleep, and good nutrition, experienced fewer symptoms of depression, anxiety, and stress by the time they entered their teen years (Haapala et al., 2025).
Physical Activity as a Mental Health Buffer
The study found that engaging in physical activity was among the most influential habits for protecting children’s mental health. Specifically, children who were active regularly showed significantly lower rates of emotional distress by age 14 (Haapala et al., 2025). This discovery aligns with decades of research that indicates daily movement supports mental health by regulating mood-related brain chemicals like endorphins and serotonin (Biddle & Asare, 2011). Whether it’s organized sports, playground time, or biking around the neighborhood, consistent physical activity seems to have a positive effect on various aspects of children’s development.
The Role of Screen Time and Sleep
On the other hand, the study found that engagement in recreational screen time showed the opposite trend. Higher screen-time usage was linked to increased mental health symptoms, particularly anxiety and low mood (Haapala et al., 2025). While technology and, therefore, screens are regular parts of modern life, too much exposure, especially when usage intrudes or reduces sleep or physical activity time, can have lasting negative consequences, such as obesity and declining academic performance. One effective strategy for reducing screen time is to set daily limits for recreational use. For example, families, on a school night, might decide to allow their children 1 hour of recreational screen time after homework has been completed. Engaging in activities like outdoor play, family board games, or creative hobbies, instead of extra screen time, can help children stay involved and support healthier routines.
Sleep also emerged as a key factor in children’s mental health. Children who have regular, sufficient sleep patterns were significantly less likely to develop emotional challenges later in life (Haapala et al., 2025). Poor or inconsistent sleep, however, was associated with children experiencing increased stress and difficulty regulating emotions (Owens et al., 2014). Sleep plays a crucial role in how we think, feel, and handle stress; getting enough sleep is an important building block for developing and maintaining good mental health. One of the simplest ways to promote healthy sleep is by establishing a consistent bedtime routine. According to the American Academy of Sleep Medicine, children ages 6 to 12 years old should get 9–12 hours of sleep per night, while teenagers 13 to 18 years old need 8–10 hours of sleep for best function (Paruthi et al., 2016).
Food and Feelings Are Connected
Nutrition also plays an important role in mental health. Children who ate balanced diets tended to have better psychological outcomes (Haapala et al., 2025). New research shows that what children eat can affect their bodies, mood, and abilities to think and learn (Jacka et al., 2010). For example, children who regularly ate meals rich in fruits, vegetables, whole grains, and proteins, such as grilled chicken with brown rice and broccoli, were shown to have lower rates of anxiety and depression compared to children who ate high-sugar, high-fat diets (Jacka et al., 2010).
Building a Healthy and Balanced Routine
This new study also discusses the combined effect of engaging in healthy behaviors. The more habits a child practices consistently, the more protection they seem to have against future mental health challenges. Even making small improvements in multiple areas made a noticeable difference (Haapala et al., 2025). Therefore, instead of focusing on perfection in one area, build routines around sleep, nutrition, movement, and screen time in order to support children’s emotional resilience and mental health.
References
Biddle, S. J. H., & Asare, M. (2011). Physical activity and mental health in children and adolescents: A review of reviews. British Journal of Sports Medicine, 45(11), 886–895. https://doi.org/10.1136/bjsports-2011-090185
Haapala, E. A., Leppänen, M. H., Kosola, S., Appelqvist-Schmidlechner, K., Kraav, S.-L., Jussila, J. J., Tolmunen, T., Lubans, D. R., Eloranta, A.-M., Schwab, U., & Lakka, T. A. (2025). Childhood lifestyle behaviors and mental health symptoms in adolescence. JAMA Network Open, 8(2), e2460012. https://doi.org/10.1001/jamanetworkopen.2024.60012
Jacka, F. N., Kremer, P. J., Berk, M., Patton, G. C., Crawford, D., & Dwyer, T. (2010). A prospective study of diet quality and mental health in adolescents. Pediatrics, 127(5), e1113–e1120. https://doi.org/10.1542/peds.2010-0740
Owens, J. A., Drobnich, D., Baylor, A., & Lewin, D. (2014). Insufficient sleep in adolescents: A modifiable risk factor. Pediatrics, 134(3), e921–e932. https://doi.org/10.1542/peds.2014-1696
Paruthi, S., Brooks, L. J., D’Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., & Wise, M. S. (2016). Consensus statement of the American Academy of Sleep Medicine on the recommended amount of sleep for healthy children: Methodology and discussion. Journal of Clinical Sleep Medicine, 12(11), 1549–1561. https://doi.org/10.5664/jcsm.6288
