Sleep is very important for our ability to pay attention, focus, memory and also our mood. Many kids do not get enough sleep. Having a consistent nighttime routine in place can often help. Avoiding electronics for at least an hour before bed is often helpful. Also, docking devices outside of the bedroom can be beneficial, so kids are not tempted to go on electronics in the middle of the night or stay up too late. For teenagers, it is important to know that sleep times shift towards sleeping and waking later. Teens may not be able to fall asleep before 10:30/11pm and consequently wake up a little later as well. It is helpful to stick with similar wake/sleep times on the weekends (within a 2 hour window).
Time outside is such an important component to our kids' mental health. Vitamin D boosts our mood and being in nature has a grounding effect on us. During this time especially, continue to find time to be outside and enjoy nature. Some ideas:
+ Bike or scooter rides
+ Sidewalk chalk creations
+ Gardening
+ Going to the beach
+ Visiting a trail
+ A neighborhood walk
+ Going on a scavenger hunt
Wednesday wisdom! I love this quote by @dr.vanessalapointe! Healing ourselves as mamas can have such a huge ripple effect that spans generations.
Healthy habits, such as adequate sleep, healthy meals, regular exercise, engaging in enjoyable activities and interaction with their peers are especially important for teenagers and young adults during this stressful time of social distancing. Keeping a consistent sleep schedule, with predictable times to wake up and go to bed, is also important to maintaining a positive mood and their ability to fulfill academic expectations. Working together with your teen or young adult on coming up with a routine for their day can be very helpful in keeping some structure going, while also leaving room for freedom.
Right now it can feel like trying to do ten things at once is the only way anything will get done. For example, trying to fold laundry, make dinner and watch your child all while on a work call. But, multitasking really does not work and can actually increase stress. Research shows that multitasking really isn't near as efficient as we would like to think. What we call multitasking is really task switching. Moving back and forth between several tasks actually wastes productivity, because your attention is expended on the act of switching gears—plus, you never get fully “in the zone” for either activity. Instead, set achievable goals for the day, trying to focus on one thing at a time. For example, scheduling work calls during naptime, setting the kidsup with an activity while you make dinner, or asking older children to help fold the laundry while you finish cleaning up.
Right now much of the personal time that used to be part of our daily routines, such as commutes, time alone at home, or going to the store, is not available. This means it’s extra important to be intentional about creating space to recharge. Deciding to set time aside each day to practice mindful activities is a great place to start. Early in the morning, before everyone else is awake, can be a good time to ground yourself. Morning mindfulness can help set the tone for the day. Deep breathing, meditation, exercise, or any other mindfulness activity that works for you can be beneficial. Mindfulness doesn’t have to be elaborate. Even small rituals, such as mindful eating or mindfully drinking a cup of coffee can be helpful. It is all about sitting there and just being in the moment. Taking out a small piece of time to just be. That’s mindfulness.
