The Future is YOU!

The Future is YOU! This weekend let’s talk about a type of self-care people don’t always think about...protecting your future. The choices you make now can shape your life in big ways. One of the best acts of self-love is saying no to harmful substances and yes to building the kind of life you actually want.

Think of it like a DIY project where the end result is you at your best. This is a great project to do with the youth in your life!

Step 1: Blueprint

Start with a vision. Grab a notebook or your phone and jot down or make a vision board:

✏️ The kind of person you want to be in 1, 5, and 10 years

✏️The values that matter most to you

✏️Your biggest dreams and goals

Step 2: Gather the Materials

Surround yourself with healthy friendships, hobbies, education, and activities. Drugs and alcohol aren’t part of the plan. They’re like building a house with broken bricks. It might stand for a little while, but it won’t last. List all the materials you think you need to reach your goals.

Step 3: Build with Daily Actions

Small choices every day make a big difference. Spend time with people who lift you up. Practice ways to manage stress. Learn something new. Each choice adds a strong piece to your foundation. Need help managing stress? Check out our Youth Stress Toolkits at https://www.standupaj.org/youthtoolkit

Step 4: Check In and Improve

Every now and then, take a step back and see if you’re on track with your blueprint. If you’re not, make adjustments. Self-care is about moving forward, not being perfect. Put this in a place where you can view and keep it in your thoughts.

This upcoming week, focus on your greatest project — you. Staying substance-free protects your health, your goals, and the future you’re working toward. You are worth the effort.

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