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Public hearing on April 22, 2024. Proposed rezoning will support more housing options in all communities.

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This activity plan is designed for youth to build skills that will help with deal with and manage stress and anxiety. You can do these activities alone or with friends over any video chat technology such as Skype, Zoom, Facetime, etc.

Duration: 60 - 90 Minutes


Mindfulness activity 1

Time: 5 minutes

Trivia question: What is the name of the wizard in The Hobbit?

A: Gandalf      B: Smeagol      C: Voldemort

Noticing My Pulse:

  • Find your pulse on your neck or your wrist.
  • Count the number of beats you hear for 15 seconds. (Use a watch or get your friend to time you).
  • How many heartbeats did you hear? Multiply that number by 4. That’s how many times your heart beats in a minute. That’s your heart rate.



Time: 10-15 minutes

Supplies: pen

For this activity, connect with one or more friends on a video chat platform like Skype, Zoom or Facetime.

Self-care is all about paying attention to YOU. It can be anything you enjoy that helps you stay happy physically, mentally or emotionally. It can be as small as taking a bubble bath or going for a walk. Or as big as taking a vacation or picking up a new hobby. As long as it makes YOU happy, do it.

Talk with a friend about the items on the list below. Put a checkmark by each of the items you’ve tried before. Put a star by each of the items you want to try.

Download a printable version of this list​

  • Listen to music
  • Take a shower
  • Text a friend
  • Watch a movie
  • Read a book
  • Go for a walk
  • Ride your bike
  • Exercise
  • Play with your pet
  • Stretch your muscles
  • Do yoga
  • Meditate or pray
  • Talk to a friend
  • Go to the park
  • Go to the mall
  • Get a haircut
  • Take a nap
  • Go out with friends
  • Go for a run
  • Try a new activity
  • Play board games
  • Play card games
  • Play a video game
  • Daydream
  • Go swimming
  • Have friends over
  • Trim your nails
  • Visit a museum
  • Eat dessert
  • Take photos
  • Make a playlist
  • Do a puzzle
  • Play with a sibling
  • Watch funny cat videos
  • Read a comic
  • Watch the clouds
  • Practice breathing exercises
  • Walk barefoot in the grass
  • Paint
  • Make a bucket list
  • Work outside
  • Plant a garden
  • Make a scrapbook
  • Blow bubbles
  • Look at family photos
  • Snuggle under a cozy blanket
  • Fly a kite
  • Write in a journal
  • Go hiking
  • Watch birds outside
  • Go to the library
  • Write a poem or story
  • Learn a new language
  • Sing
  • Dance
  • Make a video
  • Play an instrument
  • Draw
  • Laugh
  • Volunteer in your community
  • Turn off your phone or laptop
  • Look at the stars
  • Cook a meal

Build a Self-Care Plan


Time: 20-25 minutes


  • Blank paper
  • Markers
  • Pencil crayons
  • Use a marker to write your name in the middle of a blank piece of paper
  • Draw three big circles about 4” wide and two squares around your name.
  • At the top of the circles, write “mind,” “body,” and “spirit.” In each circle, write 3-5 things you can do for self care.
  • In the two squares, make a list of people who support you and a list of things you want to accomplish. (see example image)

Share your self care plan with your parents and friends. Set a goal to try a few of these activities and report back to your parents.

Mindfulness Activity 2


Time: 5 minutes

Trivia question: what is the population of Switzerland?

A: 8.5 mil      B: 7.8 mil      C: 9 mil

Changing My Pulse:

  • Find your pulse on your neck or your wrist.
  • Count the number of beats you hear for 15 seconds. (Use a watch or get your friend to time you).
  • Now breathe fast 10 times.
  • Take your pulse again. Which one was higher?

Simple Meditation


Time: 10-15 minutes

Meditation is a way of calming the mind in order to relax or have a spiritual connection. It involves focusing on something like your breath, or a thought or phrase (like "kindness").

Ask a friend or family member to read these instructions while you follow the actions:

  • Begin by sitting comfortably, balanced, and relaxed (or you can sit on a chair, with your feet on the ground).
  • Breathe into your belly. Practice a few deep breaths.
  • Rotate your head in easy, slow circles. Then change direction and rotate in slow, easy circles.
  • Look up and tilt your head way back.
  • Look down and put your chin on your chest.
  • Drop your arms and hands to your sides and shake them gently.
  • Raise your feet off the floor and gently shake your knees.
  • Straighten your spine while meditating.
  • Close your eyes and relax your mind. Keep breathing.
  • Open your eyes. Now sit straight up, relaxed and balanced.
  • Close your eyes for two minutes.
  • Open your eyes again.

Trivia Answers

Mindfulness Activity 1: A: Gandalf

Mindfulness Activity 2: A: 8.5 million​