January may be for big goals and major declarations, but February is for sticking to a routine. And that can be the best possible thing for the health of you and your children. When your schedule is predictable – work is steady, regular school days and nightly homework are the norm, and no major holidays are on the horizon, you have a great opportunity to add healthy behaviors to that routine.
We already talked about simple ways to improve eating habits and work physical activity into your family’s regular schedule. In this post, we’ll talk about other ways to support physical and mental health, as well as family closeness. With small changes and some awareness, you can improve sleep habits and energy, spend more time together while preserving your own time to relax, build strength and closeness as a family unit, and become more resilient to stress.
Sleep: Build and Protect a Strong Foundation
Sleep is crucial for energy, ability to learn and focus, a good mood, metabolic health, and normalizing hunger. February, when most mornings and evenings have predictable patterns and times, provides the ideal setting for improving sleep habits. If a nightly goal of 9-11 hours for kids and 7-9 hours for parents seems out of reach, focus on what may be even more important for sleep: consistent bed times and wake times.
These tips can help optimize the value of sleep in your family.
- Choose realistic lights-out times for kids and for adults. They should ideally be consistent on weekdays and weekends. If they have to vary, make them as close to each other as possible.
- Let your family use weekends and other days without a required wake time as time to catch up on sleep.
- Have a bedtime routine for kids and for parents. Kids and parents might brush teeth and read together before you say good-night to your kids. Later, you might change into nightclothes, stretch, make a to-do list, spend time with your significant other, or do other relaxing activities. The trick is to make them consistent and non-stressful.
- Turn off devices 30-60 minutes before bedtime. This helps prevent kids from depending on devices to put them to sleep. It helps adults’ brains shut down more easily so it’s easier to fall asleep.
As always, make sure bedrooms are dark, quiet, and cool, and beds, blankets, and pillows are comfortable.
Fostering a Positive Family Culture
Many workplaces foster a positive culture; consider working for a positive family culture at home. First, identify your goals. They may include these.
- Being supportive of each other on good days and bad
- Making the best of situations as they come up
- Problem solving rather than giving in
- Accepting imperfections and embracing alternative solutions
To support a positive family culture, come up with guidelines as a family. Write or draw them somewhere where everyone can see them. Examples include showing respect, treating others like you value them, and stepping in to help when you see a way that you can.
As always, modeling is one of the best ways to get your kids to act the way you want. Praise your children every chance you get. When you make a mistake, admit it and then make amends. Ask if you can help. If something goes wrong, acknowledge it, then decide how you can make it turn out as well as possible.
You can also show your love in every way you can, such as leaving notes in lunchboxes or mirrors so your kids know you’re thinking of them, or hugging them when you drop them off and pick them up. Show respect by giving them choices (“Do you want a peanut butter sandwich or English muffin pizza for lunch?”). Let them know you trust them by asking what they learned from their homework rather than if they finished it. If they make a mistake, reassure them that it’ll work out okay, and you’ll help them if they need it.
Remember that for every positive thing you say, kids remember 5-10 negative ones. So, be sure positive parts dramatically outweigh negative ones!
Stress Reduction and Resilience for Kids, Parents, and Families
Routine can reduce stress in many ways. Things are predictable, so it’s easier to prepare for them. There’s less effort and angst needed to plan each day.
On the other hand, stress can come from other sources in mid-winter. Routines can seem endless and boring. There’s no change day after day, week after week. For kids especially, school can be stressful. Lessons may be tougher, there are fewer days with parties or without homework, and pressure can feel heavier.
When you manage stress, it has fewer negative effects. When you build resilience, you’re better able to bounce back from challenging situations. You can take the lead in managing stress and building resilience in your family.
Manage stress for yourself in standard ways: being physically active, eating well, sleeping well, deep breathing, and journaling. Try to let go of what you can’t control, and have a friend or family member who lets you phone them if you need support. Take time to yourself each day, even if it’s as little as a one-minute pep talk to yourself before stepping in the door after work.
Help your kids manage stress by building in down time each day. Support the same healthy habits in them that you maintain for yourself. And, help them name emotions and identify causes and solutions. This helps things be less overwhelming to them.
Together, practice deep breathing and counting. Talk through emotions, problems, and solutions. This builds the structure for them knowing you’re there for them no matter what, and you’ll get through it together.
There’s a lot to a healthy lifestyle, but adding in healthy habits one at a time can be manageable. Mid-winter is an especially good time to focus on health, when other parts of your life may be more predictable and easier to handle.
How do you use routine weeks to make your family’s lifestyle healthier?
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