How Kids Can Relax and Recharge

Kids will improve their well-being once they understand that they have the power to make healthy choices about their sleep habits and how they relax.


  • Describe ways to recharge energy that include sleeping and relaxing without a screen.

Lesson Plan

Recharge is about getting enough sleep and relaxation to have energy to make healthy choices. You recharge your energy in two ways:
1. Sleep 9–12 hours each night.
2. Choose to do a quiet activity without a screen.

Set The Stage

Ask your kids to share some ways they calm their body and mind. If they choose things like watching TV or playing video games, continue the conversation about how screen time can sometimes rev up our bodies. Kids will agree that screens get them excited. Encourage them to think about ways they can actually calm the body and brain.

To use this with your students click here.


Quiet Activities That Refresh the Body

Review best choices to recharge energy:

  • Do a quiet activity (without screens).
  • Go to bed early enough to get 9-12 hours of sleep.


Practice Breathing Exercises

You can do a breathing exercise:
1. Sit up tall or lie on the floor.
2. Inhale slowly through your nose, count to four.
3. Exhale slowly through your mouth, count to eight.
4. Repeat 5–10 times.
5. Stand up and stretch toward the ceiling, then toward the floor.

Smile! You now know a new way to recharge!


Plan for a Relaxing Weekend

Students use the Recharge Your Energy printable to make a healthy choice plan for weekend days. They are to show three different ways they will recharge.

Remind students that recharge, along with mood, influences healthy food and move choices.

Close the Lesson

Learning to calm the body and relax is an important skill for all people to acquire. The earlier we help kids make time to relax, the more likely they are to make it a habit. Challenge students to track their bedtimes to ensure they are getting the 9–12 hours of sleep they need each night.

Grade: K-2

Time: 20 Minutes

Health Education Standards

Standard 1: Core concepts-Sleep and rest
Standard 4: Interpersonal Communication 
Standard 5: Decision-Making
Social and Emotional Learning Competencies
  • Self-Awareness
  • Responsible Decision-Making

Extend the Lesson

Play the fitGame, Energy Tag.

Related Content

Food, Mood, Move, Recharge

You Can Make fit Choices

Demonstrate a fit choice at home and school.

Start Slideshow
Food, Mood, Move, Recharge

fit-Check Poster

Create a poster to show the times and places you can do a fit-check.

Get Printable

10 Ways to Minimize Screen Time

How much screen time is too much?

Read Article