Children's well-being is always the number one priority for every parent. Unlike our parents, simply providing children with food, health care, and education is no longer enough for today parents and kids. Modern parents face immense pressure to nurture emotionally healthy, creative, content, and otherwise successful children. As a result, many parents, especially moms, face serious burnout problems when they try to stay on top of all aspects of their lives, including being perfect parents.
We sincerely believe that children with happy parents will live happily regardless of circumstances. Therefore, we highly advise parents to take care of their emotional well-being first.
However, the ten fundamentals described in our post will guarantee your children's emotional and physical well-being if practiced daily. It would help if you taught your kids to do these well-being activities daily to ensure they live fulfilling lives. And you can follow this advice yourself if you want to stay emotionally and physically healthy.
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How do you promote kids' well-being?
Well-being starts with a healthy body. The "four pillars" of good health - exercise, nutrition, relaxation, and sleep - maintain children's physical well-being and improve their emotional state. Therefore, teaching kids healthy habits and making sure they live healthy lives must be parents' number one priority.
Top 10 essential well-being activities for kids' happy life.
1. Eat a nutritious breakfast to energize the body and mind for learning.
Eating breakfast promotes optimal physical development and growth, increases alertness and attention span, and even ensures better performance on standardized test scores. Breakfast improves problem-solving abilities, memory, concentration levels, visual perception, and creative thinking in children as well as their academic performance.
Eating breakfast jumpstarts kids' daily metabolism by converting food into energy. Not only that, but studies show that children who eat breakfast are less likely to snack on unhealthy foods or overeat later in the day.
Moreover, the findings of this study emphasize the dangers associated with skipping breakfast, which could lead to an increased risk of suicidality among adolescents.
Also, for most health benefits, children must eat high-fiber, high-protein, and low-sugar meals for breakfast. For example, our children always have oatmeal with berries, dried fruits, or bananas for breakfast. In addition, they get one or two eggs or a sandwich with whole-grain bread, butter, and cheese. In our experience, this combination keeps the kids full until the next meal. Moreover, researchers found that children who eat oatmeal for breakfast had better spatial attention, auditory memory, and cognitive performance than those who ate ready-to-made cereal or no breakfast.
Another study found that consuming egg yolks may help improve cognitive performance in children.
Therefore, if you want your kids to perform better at school and feel good about themselves, you should pay close attention to the food they eat for breakfast.
2. Drink enough water throughout the day.
Hydration is vital for physical health; it helps your children focus better and stay energized throughout the day:
- water helps regulate body temperature and prevents overheating or dehydration;
- flushes toxins and waste products from the body;
- boosts energy levels and helps us feel more alert;
- encourages better digestion and can help relieve constipation.
While water is crucial for physical health, it also has a tremendous impact on people's mental states, including children. In 2014, a study revealed how dehydration or hydration would affect a person's mood. Researchers found that the person's mood also suffered when water intake decreased. Those who cut down on their water consumption were less calm, felt more overwhelmed, and were generally unhappy compared to those who drank enough water and stayed hydrated.
Another study from 2018 showed that those who drank less water were more prone to depression and anxiety, while those who frequently hydrated reported higher levels of mental wellness and contentment.
Staying hydrated is essential for maintaining focus and productivity. When a child is adequately hydrated, staying alert and attentive is easier. On the other hand, dehydration can cause headaches, fatigue, and concentration difficulties, making it hard to study at school. Being properly hydrated allows children to concentrate better on their work and feel proud of their accomplishments by the end of the day.
3. Exercise daily.
Physical activity is essential for good health and can help children focus, reduce stress, and improve self-esteem. CDC has very straightforward guidelines about the recommended amount of physical activity for 6 to 17-year-olds: "60 minutes or more of moderate-to-vigorous physical activity daily.".
- sing and dance to your favorite song,
- walk a dog,
- play team sports (soccer, basketball, volleyball),
- play active games in the playground, like jump rope, hopscotch, etc.,
- walk to school,
- ride a bike or scooter to school or in your neighborhood,
- play tag or obstacle course race with friends,
- go for a swim,
- go for roller skating,
- climb a tree,
- swing on monkey bars,
- fun winter activities: ice skating, sledding, and even cross-country skiing if you are lucky to have snow around!
You can find ideas on physical activities for younger kids in our blog post "Gross Motor Skills: How to Teach Babies, Toddlers, and Preschoolers."
In conclusion, regular physical activities can help children develop better habits, have more energy, stay healthy, and boost self-confidence. Have fun!
4. Get enough sleep.
Sleep is crucial for children as it helps their mental and physical growth and gives their bodies a chance to rest and recharge to remember what they learned during the day. The release of critical brain development hormones occurs during deep non-REM sleep when the body recuperates and rebuilds. Sleep deprivation wears down the immune system, causes bad moods and behavioral problems, and sabotages a child's school performance. A good night's rest is crucial for leading a healthy lifestyle.
Here is the approximate amount of sleep your child should get at different ages. Check if your kids meet these criteria and make adjustments to the bedtime routine if needed:
- 4 months to 12 months - 12 to 16 hours per 24 hours (including naps)
- 1 to 2-year-olds - 11 to 14 hours per 24 hours (including naps)
- 3 to 5-year-olds - 10 to 13 hours per 24 hours (with naps)
- 6 to 12-year-olds - 9 to 12 hours per 24 hours
- Teens 13 to 18 years of age - 8 to 10 hours per 24 hours
5. Spend time outdoors.
Being outside is so beneficial for our children, and it boosts their mood, reduces stress levels, and increases energy. Outdoor activities are a great way to get much-needed fresh air, sunlight, and exercise, not to mention that there are tons of fun things to do outdoors!
Children develop critical motor skills such as coordination, balance, dexterity, and agility by playing and exploring outdoor environments. Through trial and error, kids are constantly challenged to use their abilities in new ways, which leads to developing new skills.
Moreover, sunlight maintains our biological clock and sleep patterns and affects serotonin levels — a hormone that helps kids feel happy. Low serotonin levels cause mood swings in children. Exposure to sunlight can improve your mood because it stimulates the pineal gland in your brain. This gland is responsible for happiness and immunity. If people don't get enough sun, their serotonin levels might drop. Low serotonin levels are linked with a greater chance of developing major depression with seasonal patterns, a type of depression that happens when the seasons change.
By basking in the sun for just 15-20 minutes a day, our skin can absorb vitamin D-rich UV-B rays, improving mood and decreasing the likelihood of developing depression, as study after study confirms.
In addition, fresh air is vastly underrated. Fresh air brings more oxygen to the brain, muscles, tissues, and cells, impacting mental and physical performance. Children must get plenty of clean and fresh air to keep the brain running at its full potential.
6. Engage in free play or art activities.
Free play and art activities allow children to express themselves creatively, have fun, relax, and build confidence. During free play, children can make up their own rules and use their imagination to develop problem-solving, creativity, and communication skills. Furthermore, art activities can help with relaxation and stress relief. Children can take comfort in the repetitive motions of drawing, painting, or sculpting and focus their minds on creating something from nothing. Coloring books and puzzles have also been shown to be effective tools for reducing stress levels. Allowing kids time to engage in art activities is a great way to end the day and wind down for bed.
Playing with siblings or friends and creating art can help children understand the world better and form meaningful connections. Moreover, free play and art provide children with physical benefits such as improved coordination and allow for emotional growth by teaching kids how to share, cooperate, and express themselves.
We have several blog posts discussing the benefits of free play for creativity and psychological well-being, which we encourage you to check out:
Pretend Play: A Simple Path to Your Child’s Emotional Well-Being.
Creative Children: The Best Ways to Raise Innovative and Anti-fragile Kids.
How to Raise Smart Kids? The Ultimate Guide You Must Read.
7. Limit screen time and social media usage.
Screen time for kids has become a hot topic of debate in recent years. Some parents feel that it is essential for their children to be engaged in educational screen-time activities. In contrast, others believe it is detrimental to their development and should be avoided altogether. There are pros and cons to both sides of this argument.
On the pro side, some proponents of screen time argue that it can help children learn new skills and concepts. Educational apps and games can help with vocabulary development, math skills, and problem-solving. Additionally, some screens can help with hand-eye coordination and dexterity. For toddlers and preschoolers, watching shows such as Sesame Street can introduce new concepts and words in a fun and entertaining way.
On the con side, many opponents of screen time argue that it has several adverse effects on children. Too much screen time can lead to childhood obesity and problems with focus, attention span, and social development. It can also cause sleep deprivation and neck and eye strain. Additionally, excessive screen usage has been linked with an increased risk of developing depression later in life.
Overall, while educational screen time has benefits, parents should still limit their children's access to screens and social media.
When kids spend less time on social media and gaming, they have more opportunities to engage with friends and family, play outdoors, or read a book. According to recent studies, setting screen time limits can improve kids' physical health, social skillset, school grades, and overall behavior.
Moreover, one study found that teens with excessive screen time were "more than twice as likely to ever have been diagnosed with depression....., ever diagnosed with anxiety....., treated by a mental health professional ...... or have taken medication for a psychological or behavioral issue..... in the last 12 months." Whereas, "non-users and low users of screens generally did not differ in well-being. "
Interestingly, the correlation between the amount of screen time and lower emotional well-being was more significant for teens than younger kids.
Such a correlation is logical because teens undergo tremendous physical changes and feel much more emotional pressure from their environment. Therefore, limiting your teen's screen time is essential to protect their physical, mental, and emotional well-being.
How much screen time for kids?
There are clear guidelines from The American Academy of Pediatrics:
- Toddlers until 18 months - only occasional video chatting along with adults
- 18 - 24 months - no more than 1 hour per day of educational programs watched with an adult
- 2 - 5 years - at most, 1 hour a day of non-educational programs.
On the other hand, the WHO doesn't recommend screen time for toddlers under two at all.
With older children, it becomes increasingly difficult to set and monitor screen-time limits as they rely on devices for entertainment, learning, and socializing. However, there are obvious signs that your child had too much screen time:
- temper tantrums when you ask to turn off the device;
- disruption to everyday activities like mealtime, homework, playtime, chores, etc.;
- excess worries about device charge levels.
There are a few healthy device usage rules that we advise you to implement for your child's safety:
- turn on parent control on all devices;
- don't let kids charge their devices in their bedrooms;
- no screen time 30-60 minutes before sleep.
8. Keep a journal.
One excellent way to help your child maintain their emotional well-being is to have them keep a journal. Journaling allows them to express their thoughts and feelings and helps identify potential problems or issues they may be struggling with. Additionally, journaling can improve focus, attention span, and memory skills. By encouraging your child to write in a journal regularly, you are helping them develop healthy habits that will benefit them for years.
For example, a gratitude journal is a great mindfulness practice where kids can express their gratitude for the good things in their lives. Writing in a gratitude journal can help kids focus on the positive aspects of their lives, boosting their mood and increasing their overall happiness. Additionally, gratitude journals promote positive thinking and increase self-esteem.
A child can write to whom or for what they are grateful today. But also, they should think about things they are thankful for to themselves. Here are just a few ideas to be grateful for:
- your talent,
- people who love you,
- your parents,
- your best friends,
- something you have that others don't,
- for food you love,
- for your room, toys, and other favorite things you have,
- for things that made you laugh today,
- for the help of others,
- for the beautiful memories you have.
Another fantastic journaling idea for kids is an achievements journal. For starters, it can help boost their self-esteem and confidence. By writing down all the things they've accomplished, even seemingly insignificant ones, kids can see they can do great things. Additionally, such journaling can be an excellent way for kids to reflect on their lives and track their personal growth. Finally, a child can look at all the great things they did in life whenever they feel low. The easiest way to start the achievements journal is every day to answer the question, "What did I do today that I can be proud of?"
Not only that, but children can also include cards from people they like, certificates they gained, work they are proud of, and pictures of their best moments.
Lastly, children might answer one more important question in their journals to practice self-compassion and self-acceptance: "What do I forgive myself for today."
Journaling activities can tremendously impact your child's emotional well-being, even at 5. However, small kids will not be able to fill in a blank journal or answer direct questions as we described above. These activities are more appropriate for teens. Nevertheless, numerous guided journals can help small kids practice gratitude, emotional intelligence, or mindfulness through fun and easy activities.
Here we link our favorite journals :
Big Life Journal - Second Edition: A Growth Mindset Guided Journal for Children
Mindful Affirmations and Activities
The 3 Minute Gratitude Journal for Kids
Question a Day Journal for Kids: 365 Days to Capture Memories and Express Yourself
9. Practice mindfulness.
Mindfulness is a state of being focused on the present moment. Mindfulness can improve mental well-being, increase focus and attention span, and promote positive thinking when practiced regularly.
For kids, mindfulness can be especially beneficial. It can help them deal with stress and anxiety, improve their emotional intelligence, and boost their self-esteem. Additionally, mindfulness can help kids learn to control their emotions and react better in difficult situations.
Introduce mindfulness to kids by teaching them to focus on their breath. Once they can do that, you can gradually introduce other exercises, such as visualization or concentrating on different parts of the body. As your child becomes more experienced in mindfulness, you can encourage them to use it daily. For instance, they can use it when they feel overwhelmed or stressed or need to focus on a task.
To help kids start practicing mindfulness, here is a 7-day plan:
Day 1: Use your senses.
Ask your child to focus on one of their five senses and name what they notice, which will help them become present and notice the details of the world around them.
For example,
- Ask your child to look around their room and look for 3 things they didn't notice before. Ask them to explore their colors, shapes, and how they connect with other things.
- Have the child close their eyes and focus on things they feel, like clothes, surfaces, the air, temperature, or sensations in their left leg.
- What things do they hear? Are there any unusual noises? Can they hear something from outside?
- Can your child smell anything? What smells do they feel now?
Day 2: Walk mindfully.
Take a walk together and focus on the feeling of your feet touching the ground or grass. Notice how each step feels and observe nature around you. You can play I Spy on your walk to notice things around you.
Day 3: Notice sounds.
Listen to the sounds of nature, e.g., birds singing, wind blowing, rain falling, or snow crusting.
Day 4: Practice gratitude.
Ask your child to think of three things they are grateful for and make a list.
Day 5: Breath mindfully.
Encourage your child to take deep breaths, noticing the feeling of their breath entering and leaving their body. What do they feel when they start breathing faster?
Day 6: Start a journal.
Ask your child to write, paint or draw a picture of things they've seen today.
Day 7: Move.
Find a few simple yoga poses to practice together and encourage your child to focus on their breath. The goal is to observe the sensations in their body and notice every movement they make.
By practicing mindfulness, your child will learn to control their emotions, become more aware of their body, and develop a positive mindset. Practicing mindfulness regularly, even for a few minutes daily, can make a huge difference in your child's life.
10. Give or help others.
We fill our hormonal system with happy-inducing chemicals when we help others by sharing, giving, or volunteering - David DeSteno "Emotional Success: The Power of Gratitude, Compassion, and Pride."
Moreover, teaching your child the value of helping others in your child can have significant long-term benefits. People need a supportive social network to achieve goals because connections make the foundation of the pyramid of success. When your child's instinct is to help people (within healthy limits, naturally), they create a positive reputation and learn to make valuable bonds with others.
Here are a few ideas to practice giving:
- greet people,
- ask a few questions about someone's day,
- smile,
- thank people for their help,
- make a DIY present without reason,
- choose a Birthday present for your friend by listening carefully to what they like,
- share your things with others,
- listen to people without interruption,
- help your family with chores,
- call your grandparents to ask about their day,
- read a book to your younger sibling,
- donate your gently used toys to a local children's charity,
- donate a book to the library and leave a kind note inside for the next reader.
In the second part of this post, we will discuss more self-care activities that will make you and the kids feel better. These activities will help your kids improve their mood, notice their emotions, and have more control over their lives. So keep reading!