Between the ages of 9 and 13, preadolescent girls go through many changes, such as their physical condition, emotions, friendships, and the way they interact with other people. This article explains tips for establishing a good daily routine to deal with these changes to keep you healthy and happy.
Step
Part 1 of 4: Before going to school
Step 1. Get used to a quality night's sleep
Girls aged 9-13 years should sleep 10-12 hours a night every day. If you are 18 years old, the duration of sleep at night can be reduced to 7-9 hours. Everyone's sleep needs are different, but you can determine whether or not you get a good night's sleep using the following guidelines. If you feel refreshed when you wake up in the morning, this means that your nightly sleep needs are met. You need to sleep longer if you are still tired or sleepy when the alarm rings.
- If tomorrow morning you have to wake up at 06.00 to get ready for school, make sure you are asleep by 08.00 at night. If friends sleep late at night, don't join in. Adequate night sleep plays an important role for the growth of the body and brain. So, don't neglect yourself by staying up late.
- Try to stick to a consistent sleep schedule even if you want to get up later and go to bed later on the weekends.
Step 2. Take the time to go to the restroom as soon as you wake up
This suggestion may sound impolite, but it is very useful. Before doing other activities, make it a habit to urinate to prevent bladder infections due to holding urine for too long. Bladder infections are very painful.
Clean the genitals with a wet tissue or clean water after urinating. When washing, wipe your hands from front to back, instead of back to front. Sometimes, germs in the stool are still in the anus after a bowel movement. If you wipe your hands from back to front, germs that move into your vagina can trigger an infection
Step 3. Clean the face
Many preteen girls don't need to clean their face, but over time, their skin will produce an oil called sebum, making it look shiny and oily. In addition, sebum often triggers acne due to hormonal changes. This is common during puberty, but it must be overcome by doing certain ways in the daily routine to care for the face.
- Use a facial cleanser according to your skin type. If you have acne on your face, use a face wash that contains benzoyl peroxide or salicylic acid. These compounds are useful to overcome acne.
- Use a facial moisturizer according to your skin type that contains SPF 30 or more to protect your skin from the sun and restore moisture lost when you wash your face with soap.
Step 4. Use deodorant
Hormonal changes with age can trigger body odor because the smell of sweat changes. Overcome this by applying deodorant to the armpits to get rid of body odor or antiperspirant so that sweat does not wet the armpits.
Use a deodorant that is safe for the skin. If it doesn't work, use an antiperspirant
Step 5. Wear clean, neat, and attractive clothes
If you have to wear a certain uniform or clothing, follow the rules. If you are free to choose clothes, wear clothes that are clean, neat, and attractive according to your personality.
- At times, preteen girls try to match their clothing choices with close friends or dress like teenage girls. Don't be influenced by other people's fashion or tastes. Wear comfortable clothes as desired.
- Friends who demand that others dress or look a certain way are not good friends. This is called social pressure. You don't need a friend like this. A good friend is ready to accept you as you are.
Step 6. Time to style your hair
You are free to choose a hairstyle, whether curly, straight, or wavy. Make sure you style your hair the way you want to feel comfortable and confident. This feeling will radiate out so that other people feel it too.
Step 7. Learn how to apply makeup
Girls your age will usually want to try a little makeup, but this isn't a must if you don't want to or don't have time. Makeup is just for fun.
- Tell your parents about your plan to apply makeup. In general, parents allow their daughters to apply makeup after reaching a certain age. In fact, some schools prohibit preteen girls from applying makeup.
- If your parents allow you to apply makeup, use a little bit first. Learning to use cosmetics to make makeup look natural takes time. First of all, use one cosmetic, for example lip gloss. After a few weeks, apply a light brown eye shadow and a light blush.
- You don't need to make up your whole face. In addition, thick foundation and concealer can clog facial pores and trigger acne.
Step 8. Eat a nutritious breakfast every morning
Make sure you eat a nutritious breakfast while getting ready for school so you can concentrate in class and have enough energy to keep up with your lessons until lunch break.
A nutritious breakfast is a combination of protein foods, whole grains, and fruits. Consume yogurt with granola and fresh fruit or milk sprinkled with whole grain cereals. Don't eat pizza or junk food with lots of spices
Step 9. Time to brush your teeth after breakfast
After eating, plaque and food debris in the oral cavity will be contaminated by bacteria and trigger bad breath. In addition to preventing cavities, you can smile sweetly if you brush your teeth after eating.
Girls your age may still have baby teeth that will fall out, but more permanent teeth. You have to keep your teeth healthy so they don't fall out or have cavities. For that, use a soft-bristled toothbrush and toothpaste that contains fluoride. Take the time to brush your teeth for about 3 minutes to make sure the entire surface of each tooth is clean
Step 10. Grab your lunch and backpack and head to school
Allow enough time to get ready for school so you don't have to rush. Get into the habit of starting your daily routine with a good attitude!
The chances of having a pleasant daily life are greater if you always think positively and optimistically
Part 2 of 4: At School
Step 1. Enter class before the bell rings
Form good habits to be a good student by studying hard, paying attention when the teacher teaches, and participating in class.
Forming the habit of entering class before the bell rings and bringing study equipment (textbooks, stationery, school assignments, etc.) requires high discipline. The teacher is able to distinguish students who are present in class on time and do assignments according to deadlines
Step 2. Eat a nutritious lunch menu
Some schools provide a variety of menus, while other schools prepare only one menu. Even though you have to bring your own lunch, choose a menu that keeps your body in shape throughout the day.
Choose a menu that uses all five food groups: fruits, vegetables, protein sources, whole grains, and dairy products. Don't forget to drink water to stay hydrated
Step 3. Take the time to go to the restroom
Even though class change times are very short, you have to urinate every 4 hours (and defecate if needed).
Remember, holding urine for too long can trigger a bladder infection. You can run into problems if you delay urinating for too long. Take the time to go to the restroom at least once while at school, especially during lunch breaks
Step 4. Be a good friend
Sometimes, preteen girls get into fights with schoolmates. Don't befriend bullies. Avoid friends who force you to do what you don't want to.
Preteen girls experience growth and change, including personalities and interests. It's natural that they feel they are no longer fit to be friends with childhood friends. Instead of fighting or gossiping, find new, more suitable friends
Part 3 of 4: After School
Step 1. Do your homework when you get home
Usually, schoolwork becomes more difficult and time-consuming in the middle of the school year so you need to ask your parents or siblings.
- Find a quiet, distraction-free place to study to do your homework every day after school, for example on your back porch, bedroom, or school library if you can't concentrate while studying at home.
- Prepare an agenda or notebook to record exam schedules and deadlines. Start developing your scheduler skills as early as possible because schoolwork usually gets more and more in the next few years.
Step 2. Take time to exercise
Allocate time in your daily after-school schedule for physical activity. You can maintain your health and reduce stress by exercising. Setting up an after-school exercise schedule is very beneficial, especially if there are no sports subjects or extracurricular activities at school.
Take time to exercise at least 60 minutes every day. Choose activities that match your hobbies, such as swimming, salsa dancing, biking, running, or jumping rope in your yard
Step 3. Eat a nutritious dinner
Make sure you eat a varied menu with every meal. Choose nutritious food for dinner because usually the largest meal portion is at dinner.
- The US Department of Agriculture publishes guidelines for measuring servings using a dinner plate. Fill half your plate with fruits and vegetables and the other half with whole grains and protein sources. In addition, consume a glass of milk or 200 grams of yogurt or 40 grams of cedar cheese.
- Avoid soda and other sugary drinks. Water or milk can meet nutritional needs without additives and sugar that can trigger health problems. In addition, limit the consumption of salt. Many Americans consume too much salt. It is dangerous for the heart.
- Don't focus too much on counting calories, but remember, you can run out of energy to enjoy hobbies if you eat too much or too little food.
- Help parents prepare dinner. By age, you can already learn the basic knowledge of cooking and preparing food because these skills are very useful later in life. In addition, the relationship with parents is getting closer when cooking together. If there is a family recipe, ask your parents if you can choose several menus and help prepare dishes on the weekend.
Step 4. Get used to bathing 2 times a day
Be aware that during growth spurts, oil and sweat secretions increase, which can lead to body odor. Sweat and oil are habitats for bacteria. Therefore, you must bathe at least 2 times a day to cleanse the body. After exercising, especially if you sweat a lot, take a shower immediately to freshen up.
Don't forget to wash your face when you shower, especially if you have very high oil secretion, sweat a lot, or use cosmetics
Step 5. Get used to lying in bed for a night's sleep according to a sleep schedule
The next day, get up early, then resume daily activities according to schedule.
If your daily routine is running smoothly, maybe you need to change your schedule so that studying, exercising, and socializing are more balanced. Okay! Determine a routine that can be applied so that you are always healthy, clean, and happy
Part 4 of 4: Preparing Yourself Before Menstruating
Step 1. Learn knowledge about menstruation
During your preteen years, you may experience your first period as normal for a girl. However, you need to adjust your daily routine related to body hygiene during menstruation.
- In general, menstruation begins around the age of 12 years, but some are sooner or later. Don't worry if you're the first or the last to have your period among friends. Some of the signs that indicate that menstruation is imminent are enlarged breasts (when the breasts start to fill up so you feel the need to wear a bra), armpit and pubic hair begin to grow. If you experience this, menstruation will occur in the next few months.
- Menstruation usually occurs once a month and lasts for 3-7 days, but after the first period, you may experience it again after a few months or within the same month because the body is adjusting to these changes.
Step 2. Prepare for menstruation
During menstruation, you must use pads that are glued to the underwear to absorb the blood. Otherwise, underwear, trousers or skirts, and chairs may get blood on them. In addition to preventing leaks, take the time to change pads regularly to keep your body clean and fresh. Some girls prefer to use tampons, which are pads that are inserted into the vagina to absorb blood.
- Usually, the blood flow is highest on the first day, then decreases in the following days. It is possible that the blood flow is very heavy or low, even just like a stain or a few drops of blood, especially during the first few months. Much or little blood that comes out is called "flow" (blood flow).
- How often pads should be changed depends on the volume of blood flow. You should change the pads every 1-2 hours until you can adjust and know the conditions that will occur.
- When you have your first period, you may not have brought a pad with you. If this happens at school, meet the teacher or employee at the school secretariat. Also, call a parent or guardian so you can get a sanitary pad.
Step 3. Keep it clean
Try to maintain the cleanliness and freshness of the body as best as possible during menstruation. Menstrual blood doesn't smell bad, but if it's too late to wash it off, the blood will dry on the skin, making the smell very annoying.
- Apart from changing your pads every few hours, you have to shower twice a day every day.
- Use a non-irritating soap to clean the vulva and anus, then rinse thoroughly. Do not clean the inside of the vagina (because it can trigger infection).
Step 4. Be prepared to experience the side effects of emotional and physical changes
Girls and women often experience other symptoms during menstruation. Don't be confused if you experience any of the following conditions:
- Emotional changes, such as feeling sad for no reason or mood swings.
- Feeling tired or sleepy.
- Stomach cramps, nausea, or headaches.
- See your doctor or mother to find out what medications can treat these symptoms if they're bothering you.
Tips
- If you're not used to taking a shower in the morning, take a shower after school.
- Get in the habit of washing your face to remove the cosmetics you have used since the morning.
