Chill Out Activities & Tools for Teens & Mentors

Relax. Reflect. Recharge.

Mindfulness can start at any age, and Change to Chill has the right tools and activities to help anyone take a moment for themself, whether that means hitting the gym or taking out a box of colored pencils. Our mental health resources are designed for teens and their mentors to help them get better sleep, develop a support system, practice gratitude, and ultimately, adopt better daily habits.

By increasing awareness and balancing school and life, teens can gain a sense of calm amidst the chaos of school deadlines, family pressures, part-time jobs, extracurricular activities, and more. So, whether you’re a teen looking for relaxing activities, or a mentor seeking chill out activities for your teens, find all of the Change to Chill DIY activities in one place.

Coloring Pages

Get creative with our mindfulness coloring worksheets for youth and teens.

Books Paisley Flowers Hummingbird Tree Vines Turtle Coffee and Tea Ice Cream Under the Sea Lion Rooster Sunshine Flower Collage Triangles Waves


Exercises/Mindful Movement

If you’re an athlete or someone who enjoys physical activity, try one of these mindful movements as your chill out activity.

Seated pigeon – improves mobility

Cobra – releases pressure in the spine.

Dolphin – stretches the upper back and shoulders, hamstrings, calves and foot arches at the same time.

Frog – improves strength of connective tissue around the ankles and knees, which makes it a great warm-up movement prior to lower-body exercises.

Supported Backbends – they very lightly stretch tight spots, while giving athletes a chance for deep relaxation, which speeds up recovery.



Reclined Big Toe – strengthens the knees and can target the IT band (a common tight spot in runners) and can relieve backaches and sciatic pain. Using a band/strap makes it accessible for everyone.


Boat Pose – increases abdominal and hip flexor strength.

Bow Pose – stretches the front of the body, improves posture and strengthens the back muscles.

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Want to help kids ages 3-14 learn about the mind-body connection? Check out