Guest Column: Small changes can make a big difference

By MATTHEW GELLER 

We’re told that being a teenager is the best time of our lives, but is that really true? 

The truth is that being a teenager in the 21st century is incredibly different from past generations. When I hear my parents speak about their childhood, I hear about riding bikes until the streetlights came on, spending hours immersed in the moment without the distractions of technology, and a school experience that felt challenging but not overwhelming. Today, the pressures we face are much greater, and the constant weight of expectations, social media and overwhelming schedules can make it feel impossible to find balance. But as I’ve come to realize, it’s the small changes — the routines and choices we make each day — that can make a big difference in our mental health and well-being.

Through the years, I’ve had assemblies in school, lectures from teachers and countless reminders about the importance of mental health through the resources the school offers, such as social workers and psychiatrists, who provide valuable support to help students manage their mental and emotional challenges. However, despite these efforts, these conversations often feel superficial and lack a genuine connection. To me, they feel like something the staff is obligated to say, with no real change actually happening. 

I see firsthand my peers who are struggling with their mental health, barely able to get out of bed in the morning under the weight of the school day ahead. They know when they walk through the doors, they’ll be bombarded with assignments, overwhelmed by college talk, and pressured to map out their future through the lens of AP classes and an overwhelming number of extracurriculars.

After a long school day and hours of homework, we’re met with yet another challenge: our phones. A little rectangular object that shouldn’t have so much importance, yet somehow dictates our social lives, self-worth, and even our mental health. The constant notifications from social media platforms create a sense of unwanted urgency and obligation. When succumbing to

the need to click the notification, you’re met with the highlight reels of influencers’ lives, a life full of partying, luxury, and effortless success, leaving you contemplating your own dull life in comparison. It’s a carefully curated illusion, but that doesn’t stop it from fueling self-doubt and the feeling of somehow falling behind. That’s not to say that social media does not have its benefits; where else would I get my outfit inspiration, my workout routine, or spend too much time laughing at Instagram reels instead of doing my homework? Social media isn’t all bad, but it’s a double-edged sword, one that can inspire just as easily as it can destroy confidence or just as easily fuel insecurity and self-doubt.

When I was asked to write this essay on mental health, I was asked to consider what might help people my age. As I thought about it, I realized that the best advice I can offer is what works for me: a routine. One that isn’t too overwhelming, but still achievable — something I hope can help others my age find balance amidst their hectic lives.

For as long as I can remember, I never ate breakfast. But this year, I started waking up just a little earlier to drive and grab a coffee with a freshly baked strawberry croissant. Starting my day with a sweet treat has given me something to look forward to and has created a positive ripple effect throughout the rest of my day. I’m more attentive in my first-period class — though that just might be the coffee talking. More importantly, I’ve started going to bed earlier, which has made a real difference in how I feel and how productive I am throughout the day.

I’ve also started going to the gym this year. A task that seemed daunting to me for my whole life has now become a part of my daily routine. At first, it was intimidating and I had no idea what I was doing, but over time, it became something I actually enjoy. I started with simple exercises like cardio and light weightlifting, slowly building confidence as I learned the machines and techniques. Now, I find myself looking forward to the gym after a long day at school. It gives me a break from school stress, helps me clear my mind and makes me feel like I’ve accomplished something, even on tough days. My focus on physical strength has translated into mental strength, and it’s become an important part of my routine.

In many ways, the smallest changes have had the biggest impact on my well-being. While routines like eating breakfast or going to the gym may seem insignificant, they’ve helped me find stability in a world that often feels chaotic.

Being a teenager today isn’t as simple as it’s made out to be. The mental health struggles we face are real, and the pressure can feel overwhelming. But while we can’t change everything overnight, we can control the small choices we make each day — whether it’s starting a routine, taking a break from social media, or finding an outlet that brings a sense of balance. 

In many ways, the smallest changes have had the biggest impact on my well-being.

What we need most isn’t another school assembly or a lecture about “self-care.” We need real conversations, real support, and real change — starting with the tools to take control of our time and lives. By learning to manage our days, make intentional choices and create routines, we can regain a sense of agency that is so often missing. And maybe, just maybe, if we start acknowledging the problem instead of brushing it aside, being a teenager won’t feel so exhausting after all.

Matthew Geller serves on the Northern Westchester Hospital President’s Junior Leadership Council. He is a junior at Byram Hills High School.