Get enough sleep! At least 9 hours per night,

• If you are between the ages of 11 and 14, lights off by 10 pm
• Sleep powers your brain and helps you learn and grow
• No screen time at least one hour before bedtime
• Put your phone and tablet to bed in another room (not your bedroom)
• A bedtime routine that includes soft music and reading before bed will help you to relax and sleep well

Eat Healthy food! to fuel your body and brain

• Breakfast is key to starting your day and learning off right
• You need lean protein and whole grains at each meal and five servings of fruit and vegetables per day
• Sugar causes people to crash and burn and is not a good breakfast choice
• Students need 3 meals and 2 snacks per day
• Martinez Junior High School Cafeteria serves healthy lunches and has a salad bar

Be active every day!

• Being physically active every day helps your brain develop and makes you smarter
• Participate in PE
• Sign up for a Sport 

Get your schoolwork done!

• Come to school every day
• Write down all your assignments in your planner
• Create a time and place for your homework
• Ask your teacher if you don’t understand 
• Teachers are available after school to help you
• The library is open at lunch
• Prioritize schoolwork over excessive sports and social activities
• Read every day! Before bedtime is a great time to do this!