Screen-Free Sunday

Between pool parties, vacations, and long sunny evenings, summer is a great time to reset family habits. One powerful way to do that is by carving out time for connection without screens.

Try starting a new tradition: Screen-Free Sunday Afternoons. Turn off phones, tablets, and TVs, and enjoy some simple, meaningful time together.

Here are a few ideas:

👉 Play a board game or card game as a family

👉 Cook a meal or try a new recipe together

👉 Go on a nature walk or have a picnic

👉 Get creative with sidewalk chalk or a craft project

👉 Visit the library or explore a local museum

Looking for more ideas? Download the free Screen-Free Activities Guide from ScreenFree.org/resources. It’s filled with creative and age-appropriate inspiration for families of all kinds.

A few hours away from screens can refresh the mind, reduce stress, and help build stronger bonds. Making this a consistent part of your family's summer routine can lead to lasting benefits.

Your Self-Care Mission: Pick one activity this Sunday and go screen-free for at least two hours. Pay attention to how everyone feels afterward—you might be inspired to keep it going all summer.

Mindful Movement & Movie Night

Looking for a way to slow down, connect, and boost your family's mental health? This Sunday, try combining light movement with a fun movie night for a self-care combo that’s both relaxing and fun.

🏃‍♀️ Start with Mindful Movement

Kick off the day with 10 to 15 minutes of easy stretching, yoga, or mindful breathing. You don’t need to be fitness pros to enjoy the benefits. Just find a short video online, roll out a couple of mats or towels, and move together as a family.

Ideas to Try:

• A beginner yoga video for kids and adults

• A walk around the neighborhood with no distractions

• Breathing exercises where everyone lays still and focuses on the rise and fall of their breath

🍿 End with a Cozy Movie Night

After a day of mindfulness, invite everyone to wind down with a favorite family movie. Let each family member take turns choosing what to watch. Build a fort with pillows and blankets, prepare some popcorn or fun snacks, and create a judgment-free zone for pure chill time.

Movie night tips:

• Make it screen-free until movie time to build excitement

• Create "tickets" or a snack bar to make it special

• Ask everyone what their favorite part of the movie was afterward to spark conversation

Why It Matters

Taking time to move your body and connect with loved ones has real mental health benefits. This simple weekend tradition can help your family build resilience, reduce anxiety, and feel more grounded before the week begins.

Self-care is more powerful when it’s shared!

Learn more ways to support your family’s mental wellness at www.standupaj.org

Build Your Support Squad Map

We all need people in our corner—and for teens, knowing who to turn to in tough moments is a major part of building resilience.

This week’s self-care activity is all about mapping your support system so when stress hits, you know you’re not alone.

🧭 What’s a Support Squad Map?

It’s a simple visual tool that helps teens identify the people they can rely on—family, friends, teachers, coaches, mentors, or even pets that offer comfort. When emotions feel heavy, this map becomes a reminder: you have people who care.

How to Make One

All you need is paper, a whiteboard, or a drawing app on your phone/tablet.

1. Start with YOU in the center. Write your name or draw a symbol that represents you.

2. Add circles around you for people in your life who offer:

   • Someone to talk to

   • Someone who gives good advice

   • Someone who makes you feel loved and safe

   • Someone who makes you laugh or have fun

   • Someone who can help in a crisis

3. Label each connection. You can use names, initials, emojis, or colors.

4. Optional: Add how you usually contact them—text, in person, phone, DM, etc.

   
   

🧠 Why This Matters

When stress or anxiety shows up, it’s easy to forget our resources. A Support Squad Map:

• Reinforces that you’re not in it alone

• Encourages reaching out instead of shutting down

• Builds confidence in asking for help

• Creates space to reflect on which relationships feel safe and strong

  
  

🗣️ Let’s Talk About It

After creating your map, reflect:

• Who surprised you by making the list?

• Is there someone you wish you felt more connected to?

• Is there a gap you want to fill (like a mentor or counselor)?

  
  

Building resilience is not just about bouncing back—it’s also about knowing where to lean.

🔗 Save your Support Squad Map and keep it somewhere easy to access—your journal, locker, or phone gallery.

For more resilience tools, visit www.standupaj.org