Making Mornings Manageable
1. Find your perfect wakeup time. How many hours does your body personally need to function? Experts recommend using your vacation time to figure out what your body needs naturally for sleep. Once you figure out your magical hour count, work backwards from your ideal wakeup time to determine your bedtime. Manage your evening routine will help make mornings more manageable.
2. “Put on your own mask first.” We’ve all heard this advice before, but it is especially true when it comes to the morning chaos. Waking up before the family is one way to make sure all of your needs are met – if it’s possible! If you’ve got early risers, you might have to get creative at making sure your needs are met in the morning (three cups of coffee, anyone?)
3. Have a gentle wake up activity for small children. In order to maintain emotional regulation throughout the day, children need a strong start. In this case, this means a calm, gentle wake up that helps their little bodies transition from a sleep state to alert. A pre-wake up wake-up routine (gently nudge them five minutes before you need them up and out) can work wonders. Soft music playing, or if you can squeeze it in, reading a favorite book. You could even have a wakeup stuffie that wants some cuddle time.
4. Empower older children to wake themselves up. Older kids can also benefit from the pre-wake up wake up. But it is also wise to begin to train them to use their own tools. Preferably an alarm that is not attached to a “screen” as its ideal to keep screens out of the bedroom.
5. Take time to connect. Many parents report that spending just one minute in calmness with their waking child can set the tone for the entire morning. This is true for all the living creatures in our homes. Big kids, little kids, partners and even our furry friends will benefit from quiet connection. Cuddles, asking about their dreams, giving them some affirmations about your hope for the day are all simple ways to connect that do not take very much time.
6. Keep it screen free. Sometimes the allure of the digital babysitter is all too strong, but the distraction of screens can keep us all from staying present on the tasks needed to start the day.
7. Play music instead. Music on the other hand, can set a mood. Need everyone to calm down? Play some piano sonatas. Need to get things moving? Play your favorite dance music. Music has a powerful impact on our mood-be intentional about it!
8. Hydrate. Most of us do not get enough water each day. This can lead to irritability, sluggishness, headaches and more. Make hydration a morning ritual before the day gets away from you.
9. Have a simple, pre planned easy nutritious breakfast. Dehydration can also give people a sweet tooth! But we know the importance of getting the proper nutritional balance. Setting that off first thing in the morning is a key way to making healthy choices throughout the day. And it’s good role modeling for our kids. Pro-tip: have your go to breakfasts ready the night before. Bonus if lunch is already prepared, too!
10. Drink something warm (coffee, tea, hot water with lemon, hot cocoa). Some fitness and nutrition experts recommend this for various reasons (look it up!), but for many people, the ritual of making a cup or coffee or tea has a calming effect. Something we can all use in the morning mania!
11. Get your blood flowing – exercise, yoga, jumping jacks, walk or bike if you can. We know it releases endorphins that help us feel better. But physical activity also helps kids release pent up energy and strengthen gross motor skills – two things crucial to their executive functioning and emotional regulation.
12. Calm your mind and affirm your children– meditation, positive affirmations, compliments and praise, oh my! Starting the day with a mindful practice, whatever that looks like in your home, is like making a thousand deposits into your child’s emotional bank. Your words become your child’s inner voice so make sure they are receiving positive, self-affirming encouragement from you at the beginning of the day.
13. Everything in its place. A clean and orderly home can go a long way in taming the chaos in our minds. Engaging children in household tasks makes them responsible, conscientious and proud of their contribution to the family.
14. Make a habit of previewing the day’s agenda with your children. Children respond well to structure. Reminding them of the day’s agenda including anything “big” happening at school, and what to expect for the afternoon help them feel in control of their day. This not only helps with their emotional responses but also models planning and execution of daily goals.
15. Charts, schedules, checklists, routine! Kids can use a morning checklist to make sure they have done all the things needed to start the day strong. If everything is done early, perhaps there is a little carrot available. Extra screen time, a special snuggle and book, or a stop for a little treat – whatever works for you. However, positive reinforcement works great, too.
2. “Put on your own mask first.” We’ve all heard this advice before, but it is especially true when it comes to the morning chaos. Waking up before the family is one way to make sure all of your needs are met – if it’s possible! If you’ve got early risers, you might have to get creative at making sure your needs are met in the morning (three cups of coffee, anyone?)
3. Have a gentle wake up activity for small children. In order to maintain emotional regulation throughout the day, children need a strong start. In this case, this means a calm, gentle wake up that helps their little bodies transition from a sleep state to alert. A pre-wake up wake-up routine (gently nudge them five minutes before you need them up and out) can work wonders. Soft music playing, or if you can squeeze it in, reading a favorite book. You could even have a wakeup stuffie that wants some cuddle time.
4. Empower older children to wake themselves up. Older kids can also benefit from the pre-wake up wake up. But it is also wise to begin to train them to use their own tools. Preferably an alarm that is not attached to a “screen” as its ideal to keep screens out of the bedroom.
5. Take time to connect. Many parents report that spending just one minute in calmness with their waking child can set the tone for the entire morning. This is true for all the living creatures in our homes. Big kids, little kids, partners and even our furry friends will benefit from quiet connection. Cuddles, asking about their dreams, giving them some affirmations about your hope for the day are all simple ways to connect that do not take very much time.
6. Keep it screen free. Sometimes the allure of the digital babysitter is all too strong, but the distraction of screens can keep us all from staying present on the tasks needed to start the day.
7. Play music instead. Music on the other hand, can set a mood. Need everyone to calm down? Play some piano sonatas. Need to get things moving? Play your favorite dance music. Music has a powerful impact on our mood-be intentional about it!
8. Hydrate. Most of us do not get enough water each day. This can lead to irritability, sluggishness, headaches and more. Make hydration a morning ritual before the day gets away from you.
9. Have a simple, pre planned easy nutritious breakfast. Dehydration can also give people a sweet tooth! But we know the importance of getting the proper nutritional balance. Setting that off first thing in the morning is a key way to making healthy choices throughout the day. And it’s good role modeling for our kids. Pro-tip: have your go to breakfasts ready the night before. Bonus if lunch is already prepared, too!
10. Drink something warm (coffee, tea, hot water with lemon, hot cocoa). Some fitness and nutrition experts recommend this for various reasons (look it up!), but for many people, the ritual of making a cup or coffee or tea has a calming effect. Something we can all use in the morning mania!
11. Get your blood flowing – exercise, yoga, jumping jacks, walk or bike if you can. We know it releases endorphins that help us feel better. But physical activity also helps kids release pent up energy and strengthen gross motor skills – two things crucial to their executive functioning and emotional regulation.
12. Calm your mind and affirm your children– meditation, positive affirmations, compliments and praise, oh my! Starting the day with a mindful practice, whatever that looks like in your home, is like making a thousand deposits into your child’s emotional bank. Your words become your child’s inner voice so make sure they are receiving positive, self-affirming encouragement from you at the beginning of the day.
13. Everything in its place. A clean and orderly home can go a long way in taming the chaos in our minds. Engaging children in household tasks makes them responsible, conscientious and proud of their contribution to the family.
14. Make a habit of previewing the day’s agenda with your children. Children respond well to structure. Reminding them of the day’s agenda including anything “big” happening at school, and what to expect for the afternoon help them feel in control of their day. This not only helps with their emotional responses but also models planning and execution of daily goals.
15. Charts, schedules, checklists, routine! Kids can use a morning checklist to make sure they have done all the things needed to start the day strong. If everything is done early, perhaps there is a little carrot available. Extra screen time, a special snuggle and book, or a stop for a little treat – whatever works for you. However, positive reinforcement works great, too.