Teen Take 30 – A Daily Practice for Teens and Tweens

Teen Take 30 Daily Practice

Teen Take 30 is a way to help your teens take time for themselves in an effort to:

  • Set their intention for the day
  • Focus on their best self
  • Tune out the negative voices and actions of others
  • Focus on their strengths
  • Realize their blessings 
  • Develop empathy for others
  • Build resilient faith

30 Minutes a day is broken down as follows:

Take 5 minutes in the morning: Affirmations

Affirmations, also known as Power Statements, set the tone for the day. Teaching your teen to take 5 minutes in the morning to state some positive affirmations is a research-based way to help them establish a good mindset.

Affirmations are best if kept to a five word (or less) motto and It’s helpful to have them decide on an affirmation that they will keep all week for maximum positive mindset.

Here are some affirmations:

“I believe in myself”

“I am a kind person”

“I am a strong person”

“I have divine worth”

“I know who I am”

“I am safe and secure”

Take 10 minutes in the afternoon: Service to Others

Developing empathy for others and doing service helps teens get out of their own heads and circumstances to see the needs of others.  Spending 10 minutes to actively look for a need and then fill a need helps both the giver and the recipient to feel more joy.  This also gives you confidence in knowing that you can make a positive different to others. 

Take 15 minutes in the evening before bed: Gratitude & Meditation

Taking time to actively look for and recognize what they have helps teens look at the glass as half full instead of half empty.  It just may help them see that their cups runneth over!  Practicing gratitude for 5 minutes every night will be enlightening as your teen records three things they are grateful for that day in a small journal or notebook.

It’s simple!  Grab a journal and write 3 things that you are grateful for today. 


  • Who helped me today?
  • What teacher made a difference to me?
  • What happened in my day that made me happy?
  • How was a relationship with a friend or family member strengthened?
  • What do I have or own that makes my life better?

Then spend the remaining 10 minutes practicing meditation.

Meditation is a great way to unwind, calm your mind, and reflect on your life.  It gives you the opportunity to reflect and receive personal revelation. 

What is meditation? There are lots of ways to do this.  A simple way to start is remove all technology devices and other distractions, and just sit an breathe deeply.  Clear your brain from all worries and things you needed to do that day.  Just relax.


Episode 007: How to Help Teen Girls Realize Their Worth and Remember Who They Are // Kristen Walker Smith

Teen girls today are getting distracted form who they really are, the mission they came here to fulfill and forgetting their eternal value. They are believing Satan’s lies about who they are, where their values lies, and what they should be doing to find joy.

Guest Kristen Walker Smith provides insight about how we can help build them up to see themselves how God sees them. As a teen mentor, podcast host and the creator of many tools and resources for teen girls, Kristen provides many tools to get your teen started in the journey of realizing that they are elect youth!

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Episode 005: How to Become a Mental Health Advocate for Your Teen // Cheryl Cardall

Do you have a teen or child who faces mental health challenges?
Do you know what signs to look for that may indicate that mental health needs to be assessed and addressed? Guest Cheryl Cardall, host of the @FightLikeAMotherPodcast addresses these topics and more as she guides you through what steps to take to stand for and with your children and teens to advocate for their mental health needs.

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Episode 003: How to Increase Hope and Achieve Emotional Freedom Through Music // Katie Higley

Learn powerful strategies from American Idol Alumni Katie Higley. After experiencing PTSD from a traumatic car accident, American Idol Alumni Katie Higley explains how she turned to music as a tool to help her overcome her challenges, develop resilience and find hope.

Listen to the full episode to hear more about an interesting study Katie describes that shows the positive impact it has on people when they sing together in unison. She will also give you an insightful tip about how you can create a song with any scripture or affirmation. It’s something she has her students do, and it’s powerful!

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Episode 002: Strengthening Today’s Youth: Echoing Captain Moroni’s Plea for Provisions

Are you the parent or religious leader of a teenager? If so, this episode is for you!
In this episode, I am discussing my passion for advocating that parents and leaders help children and teens utilize resources and tools that may help them overcome many of the unique challenges they face today. Did you know that Captain Moroni in the Book of Mormon was also passionate about tools and resources? Yep! He demanded them, as he knew they were a key to the success of his people. He called them provisions!

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Opinions expressed on this blog do not necessarily reflect official teachings of The Church of Jesus Christ of Latter-Day Saints