The Smith family was struggling. Parents John and Amanda were frustrated with 8-year-old Tommy’s poor behavior and 6-year-old Emily’s frequent meltdowns. The kids seemed tired, cranky and unfocused, and mornings were a constant battle to get them out of bed and ready for school on time. Homework took hours as the kids lacked concentration, and they were demanding junk food, screen time and toys all the time!

The family lacked a consistent routine. The kids stayed up late and slept in on weekends, their meal and activity schedules were irregular, and they had few responsibilities. This also negatively impacted kids’ sleep, nutrition, behavior, and development.

Unfortunately the Smith family represents a far too many families in America today. Parents are bogged down themselves by their stressful lives and often find themselves lacking in time and commitment to er routines for their kids.

While in the short run, setting a sustainable repeatable routine might seem like a lot of work, once set, it sets automation in motion. To support their kids’ health and success, John and Amanda worked together to establish a good routine focused on consistency, sleep, nutrition, exercise and responsibility. They set a regular wake up time and bedtime for the kids, even on weekends, to ensure they got 9-10 hours of sleep per night. They planned and served healthy breakfasts, lunches, dinners and snacks at the same time each day. They limited screen time and made time for at least an hour of active play. They also gave the kids some chores and tasks to build responsibility.

While consistency was key, John and Amanda also built in flexibility for special occasions and weekends. They understood that some routine changes were fine if the focus remained on their key priorities. They were willing to adjust the routine to suit the kids’ needs and make sure they maintained a good balance.

After a few weeks of their new routine, the Smith family dynamic changed dramatically. The kids were well-rested, fed, and active. Their behavior and mood improved, homework was completed more easily, and meltdowns became rare. John and Amanda were less stressed and able to be more patient and present with their kids. By focusing on sleep, nutrition, exercise and responsibility, they gave their children the structure and balance they needed to thrive. The Smiths realized that with consistency and time, a good routine can become second nature and lead to a lifetime of healthy habits and happiness.

The key to establishing a good routine for kids is:

Consistency:

• Set a regular wake up time and bedtime for kids, even on weekends. Kids need 9-10 hours of sleep per night.
• Serve healthy meals and snacks at the same time each day. Limit junk food, screen time and toys.
• Make time for at least an hour of active play every day to support exercise and nutrition.
• Give kids chores, tasks and responsibilities to build good habits and independence.

Flexibility:

• Build in flexibility for special occasions and weekends while maintaining focus on priorities. Adjust the routine as needed to suit kids’ needs. Maintain a good balance.

Focus on:

• Sleep: Adequate, high-quality sleep is essential for kids’ health, growth, and development.
• Nutrition: Serve balanced, nutritious meals and limit unhealthy snacks and sugar.
• Exercise: Provide opportunities for active play, sports, and exercise every day. Limit screen time.
• Responsibility: Give kids chores, tasks and responsibilities to build independence and good habits.