Table of Contents
Introduction 8
Chapter 1 Be Present While You Hang: Friendship and Relationships 10
Be the Kind of Friend You Want to Have 12
Listen Csrefully 14
Avoid Lapsing Into Bad Friend Behavior 16
Show Compassion 18
Work Through a Fight with Your Best Friend 20
Cope with Growing Apart from an Old Friend 22
Reconnect with an Old Friend 24
Survive a Situation When Your Friends Gang Up on You 26
Deal with Loneliness and Feeling Left Out 28
Travel with Friends While Still Having Fun 30
Navigate the Popularity Trap 32
Love Completely 34
Be Present During Dates 36
Actually Have Fun on Your Date! 38
Heal from a Broken Heart 40
Be Mindful of Your Single Friends 42
Appreciate the Good Relationships in Your Life 44
Move On If They Don't Like You Back 46
Figure Out Who You Really Like 48
Accept Others 50
Know Your Worth 52
Show Some Respect 54
Chapter 2 Bring Mindfulness Home: Family and Spaces 56
Handle Helicopter Parents 58
Ask for More Support from Your Parents 60
Endure an Unfair Punishment 62
Learn from a Fair Punishment 64
Stop Fighting with Your Siblings 66
Cope with a Growing Family 68
Handle a Move to a New Place 70
Deal with Embarrassing Parents 72
Request More Boundaries from Your Parents 74
Declutter Your Space 76
Do Some Chores! 78
Help Out Around the House (No, Ready!) 80
Clean Your Room 82
Create a Chill Spot in Your Room 84
Appreciate the Great Outdoors 86
Chapter 3 Keep Calm and Study On: School 88
Start a New School 90
Commute Mindfully 92
Pay Attention in Ciass 94
Focus On a Long-Term Project 96
Understand Your Teacher 98
Master Public Speaking 100
Study Instead of Using Snapchat 102
Prep for Tests 104
Study More Effectively 106
Cram for a Test 108
Feel Empowered in Social Situations 110
Choose a College the Mindful Way 112
Move On from a College Rejection 114
Balance School Life and Normal Life 116
Cope with Failing a Test 118
Stay Grounded Even in Success 120
Let Music Center You 122
Be Mindful in Sports 124
Embrace the Unknown 126
Take Your Life One Step at a Time 128
Chapter 4 Stay Centered and Happy: Self-Esteem and Self-Care 130
Practice Self-Care 132
Keep a Journal 134
Figure Out What's Going On with Your Body 136
Celebrate How Amazing Your Body Is 138
Turn Negatives Into Positives 140
Listen to Your Body 142
Feel Good at Any Size 144
Eat Mindfully 146
Stay Hydrated 148
Take a Mindful Walk 150
Stretch Out 152
Try a Five-Minute Mini-Meditation 154
Use Your Time Wisely 156
Find Mindfulness in Your Morning Routine 158
Feel Better on Bad Days 160
Find Gratitude Every Day 162
Celebrate Your Successes 164
Deal with Anxiety 166
Cope with Anxiety's Physical Symptoms 168
Learn to Let Go of Anger 170
Address Moments of Jealousy 172
Build Self-Confidence 174
Deal with Bullies 176
Embrace Your Shyness 178
Chapter 5 Welcome What's Ahead: Your Bright Future 180
Step Out of the Approval Matrix 182
Overcome Fear-Based Thinking 184
Get to Sleep Faster 186
Sleep Better 188
Wake Up with Purpose 190
Find Downtime 192
Do More by Doing Less 194
Unplug and Relax on Vacation 196
Shut Off Your Phone 198
Avoid the Comparison Trap and Know That You Are Enough 200
Overcome FOMO 202
Live Without Regrets 204
Be Safe and Smart Online 206
Consider Who You Are Online 208
Look Beyond the Numbers 210
Use Your Vacation Wisely 212
Imagine Your Next Ten Years 214
Prepare for College 216
Discover Your Passion 218
Pursue Your Purpose 220