Building healthy routines and habits is key for children and adolescents’ mental health.
As a parent, you may notice that when there is structure in your child’s day-to-day, there are improvements in their behavior, attention, grades, and socialization.
Things can’t be perfect 100% of the time, though, and you have probably also noticed that when there is a lack of structure, your kids may be irritable, fatigued, anxious, frustrated, and/or unfocused.
Because healthy habits can make such a difference in children and teens, here are some tips for supporting your child in developing said healthy habits.
Encourage good sleep
Sleep is super important.
The key to a healthy amount of sleep is consistency.
Sleep routine needs to be predictable.
Plenty of wind down time is necessary for kids to feel tired on their own.
Example of bedtime routine: bath/ hygiene, reading, nighttime chit chat, lights out.
Balanced scheduling
Afterschool activities are fun and good for socializing, but there is a such thing as overscheduling as well.
Extra curricular activities can promote socialization skills, confidence, flexibility, structure, and exploration of lifelong hobbies.
However, checking in with your child to make sure they are not overextended.
Do they complete homework, have time with family and friends, and get enough rest?
Balance is key.
Screen time limits
Set limits and rules about screens for everyone in your household to follow.
Ensure screen time doesn’t interfere with school and family time.
Remain consistent with rules so that kids don’t try to push boundaries.
Make sure the expectations are clear.
Perhaps no screen time until homework is done, family dinner is finished, and chores are completed is a good rule of thumb.
Outside play
Playing outside is really good for kids’ well being.
Kids tend to be happier, more confident, less anxious, and more adventurous when they are trying new outside activities.
Being outside can encourage creativity and imagination, be a source of exercise, and pique their interest about nature.
Communication or “catchup time”
Staying in touch with school is recommended.
Having conversations with your kids about their day, friends, any issues they may be having with peers, and providing judgment free advice is important.
Educators spend a lot of time with your kids/teens, and can be a good resource.
Remain supportive of your child’s interests, social life, and remind them that they can come to you if they need any help or want to talk about their mental health.
Homework/ study time
Clear routines and expectations surrounding homework and study time can help kids with whatever homework stress they may have.
Homework and studying can be a source of anxiety for some kids.
Structure can help ease this anxiety.
Establish a set time to work on homework and a good location that works for your family/child.
Utilize a planner if necessary to break down short term and long term assignments to help them develop planning skills.
Healthy habits are important for kids’ and teens’ mental health. There are many different areas where you can implement healthy routines and habits, promote independence, and encourage them to learn these life skills.
Remember that balance is key, and structure is where your child will thrive.
As always, if you need any further support and would like to schedule with one of our therapists for your child or family, reach out to Amel Counseling & Consulting for a free, 15-minute phone consultation.