Simple Daily Habits That Support Children’s Emotional Well-Being
When it comes to supporting kids’ health, we often think of big things like therapy sessions and wellness check-ups. While these are important, the most impactful mental health support can come from the everyday moments you share as a family. By integrating simple practices into daily routines, you can foster emotional well-being in your kid—this month and onward!
The following tips show how everyday family routines can help support your child’s mental health.
1. Mental Health as a Daily Habit
Mental health can be woven into the fabric of daily life, not just in those “my kid is struggling” moments. Regular, low-pressure time dedicated to wellness can prevent mental health struggles from escalating. Try weaving in check-ins into your mornings and evenings each day. x
Morning check-ins: As you’re getting dressed, packing lunches, or eating breakfast, ask your child how they’re doing. You could say, “What’s one thing you’re excited about today?” or “How are you feeling this morning?”
Evening check-ins: After school, at dinner, or before bed, make it a habit to ask your child what made them feel good or not-so-good during the day. It doesn’t need to be a structured conversation—just a chance to express feelings while winding down together.
2. Family Rituals for Emotional Wellness
Rituals done together as a family can be powerful bonding experiences. These routines help kids feel secure and understood, and are great opportunities to introduce wellness practices. Family dinners and bedtime activities could be opportune times.
Family meals: Regular family dinners are one of the best ways to stay connected. Use this time to ask questions like, “What was the best part of your day?” or “What is one thing that made you feel grateful today?”
Bedtime routines: A calming bedtime ritual can signal that it’s time to wind down and reflect on the day. It could include reading a story and talking about the day’s events or doing a short mindfulness exercise together.
3. Modeling Healthy Emotional Practices
One of the most effective ways to teach well-being is by modeling healthy wellness practices yourself. When you share your feelings and practice self-care, your kid will learn to do the same.
Express emotions: Share with your child when you’re feeling stressed, happy, or frustrated, and explain how you manage them. For example, try saying, “I feel a little [stressed] today because of work, so I’m going to take a few minutes to listen to some music.”
Prioritize self-care: Whether it’s taking a quiet moment or getting a massage, set aside time every week to demonstrate how you care for yourself. This shows your child that it’s important to you and different ways they can show up for themselves too!
4. Physical Activity and Moving Together
Movement is a great way to boost both physical and mental health. Integrating physical activity into your family routine will support everyone’s mental well-being. Simple activities like walking and playing can do the trick!
Family outings: Take regular walks around the neighborhood together or try a family bike ride. These outings can create casual conversations and memories, while being active.
Active play: Add active play or games into your daily routine. This could be a game of tag, jumping on a trampoline, or having a dance party in the living room. Movement helps reduce stress and boosts mood.
5. Mindful Moments into Family Time
Mindfulness is being present and aware of our thoughts and feelings without judgment. Introducing mindfulness into the schedule can help your family build and master self-regulation and resilience. There are a few easy ways to do it.
Mindful breathing: Take a moment during the day, such as before leaving the house or going to bed, to practice deep breathing with your child. You can do it together by saying, “Let’s take three deep breaths and imagine we’re blowing up a big balloon!”
Mindful eating: Turn snacktime or mealtime into a mindfulness exercise by encouraging your family to eat slowly and really enjoy it. Have them pay attention to how their food looks, feels, smells, and tastes to savor it.
6. Celebrating Wins and Emotional Progress
Make it a habit to celebrate your family’s emotional growth and progress. Every small win counts! Praise your child when they share and handle their feelings or try a new self-care or coping strategy.
Emotional expression: You could say, “I’m really proud of you for talking about how [upset] you felt today, even though it was hard.”
Self-management: You can say, “You did a great job [taking deep breaths] when you started feeling [angry].”
Supporting your child’s mental health doesn’t require huge changes. It’s the simple, consistent routines—shared meals, outings, and practices—that make all the difference! Your whole family will benefit from the emotional well-being that comes with making mental health a daily habit.