Creating Healthy Habits: How to Manage and Structure Screen time for Children

Let’s face it… screens are here to stay. In today’s world, it is nearly impossible to completely avoid technology and screens. Oftentimes, the concept of “screen time” carries a negative connotation, causing parents to become concerned about how to limit and restrict technology. However, with computers and tablets becoming more commonly used, even in schools, technology is now an integral part of our society. This blog aims to provide practical tips and insights into creating a healthy and balanced outlook on screens for families.

Lay the Groundwork

Before setting expectations and creating rules, it is imperative that children understand the reasoning behind limiting and structuring screen time. As a family, discuss the benefits of engaging in activities outside of technology, whether that be sports, board games, cooking, arts and crafts, yoga, dancing, or going to the park. A balanced approach to screen time can lead to improved sleep, better academic performance, and enhanced social skills. Helping children understand the “why” behind technology limitations may make them more receptive to these boundaries.

Creating Guidelines

Whether termed “guidelines” or “rules,” it is important to make all expectations surrounding screen time concise, clear, and specific. For younger children, keep expectations very clear and discuss the rules with them. If opting for a daily time limit, younger children might benefit from a timer to help them understand how much time they have for playing tablet games or watching TV. For older kids, collaborate to establish rules, write them down, and have everyone sign an agreement. Make clear distinctions for school days, weekends, and holidays. Revisit these guidelines every few months to adjust as needed.

Incorporate Routines

Children of all ages thrive on routine. The more screen time is incorporated into a routine, the easier it will be to manage. For instance, consider allowing screen time every day during snack time after school for 30 minutes. Alternatively, screen time could be permitted only after completing a certain amount of homework for the day. Different routines work best for different children, so families need to work together to discuss and find what fits into their daily lives.

Make Screen time Safe

Another paramount concern for parents involves the safety of technology, particularly when it comes to the internet and social media. Most internet browsers, smart TVs, etc., have specific parental controls that can be set up. Smartphones and tablets also typically have built-in settings and apps to block and restrict unwanted content. Explore Verywell Family's list of great parental control apps.

Other Tips and Insights

Consider these additional tips while deciding how to navigate screens and technology in the household:

• Model correct screen time usage for children: Be aware of your screen time habits, such as having the TV on in the background or scrolling social media on your phones.

• Establish “tech-free” zones or times: Designate areas or times within the house where screens are off-limits, like kids' bedrooms or dinnertime. Plan specific family “unplug” times, perhaps an hour before bedtime, a few hours each weekend, or on the way to school each day.

• Offer choices: Overcome resistance to giving up screen time by providing choices. Children could choose between tablet time or TV time that day or between two different educational games.

With technology being an unavoidable aspect of modern society, nurturing a healthy and structured relationship with screens is of the utmost importance. As parents, it's easy to stress over screen time and its impacts on children. By creating a balanced screen time routine, children can learn to positively incorporate technology into their lives.

Written by Laine J.

Building a Sense of Time: The First Step to Time Management

Most kids naturally become curious about time as they learn more about the world around them. “Are we there yet?”, “How many more minutes until dinner is ready?”. “How much longer will it be?” While these questions may seem simple, and maybe even overwhelming at times, kids are beginning to develop their curiosity about the concept of time. And even though this may be easy to dismiss or ignore, you can use this curiosity to their advantage by guiding children through the first steps to successful time management skills. 

Time management incorporates a variety of abilities such as: estimating the time required on a task, identifying how much time you will need to complete a task, and allocating an appropriate amount of time to specific tasks. These skills can be particularly challenging for students who require additional support with executive functioning skills, but practicing various time management skills at home will help strengthen these deficits.

Concepts of Time

Young children begin exploring different times throughout the day by using words such as morning, afternoon, nighttime, bedtime, and more. Once they enter school, they may use different subjects to discuss the time of day. For example, they may use lunch, recess, specials, etc. as a reference point when talking about their day. Teaching words and routines related to different parts of the day (specifically AM and PM) can help students develop this concept. 

Your child will also benefit from calendar conversations. Talking about seasons, months, days, and even years for the older elementary students, will help strengthen their fundamental concepts of time. 

Work Stamina Development

When developing a new skill, young children may not have the required work stamina required to complete specific projects, activities, or schoolwork. For example, when students enter first grade, they typically need to practice building their reading stamina so they can independently read for 15-20 minutes. Using a timer can support their work stamina and exercise their ability to refocus for a specific amount of time. Visual timers can help children develop their sense of time as they become familiar with different lengths of time.

Visual Supports

When children use visual supports to develop time management skills, they are more likely to be able to recall steps and processes independently as they become proficient with the task. Some visual supports that will help strengthen working memory and time management skills include timers, clocks, checklists, to-do lists, chore labels, AM/PM routines, monthly/weekly/daily schedules, academic planners, and visual reminders for important dates. These resources can be used in combination with other supports to solidify learned skills.

Routines and Procedures

Following routines and procedures at home is an incredibly effective way to help children develop time management skills—especially when these routines are displayed in an easily accessible location for children. Routines can benefit time management skills as they break down a longer process into more manageable and smaller steps. It also helps them begin building an understanding of how much time is required to complete each step. 

Planning and Organizing

Children can practice time management skills when they plan and organize. Younger children will need more guided practice when planning and organizing their time. Thinking aloud to children about schedules, homework due dates, and other important dates/times will help them develop foundational skills. As children get older, planning and organizing becomes more challenging. Older children often have more tasks to manage and have more rigorous assignments to complete. Using an academic/personal planner can help children prioritize assignments, allocate time appropriately, and strengthen these skills so they are ready to practice them independently in middle school.

“Work smarter, not harder” is a common phrase heard in adulthood and frequently in the workplace. While it can be considered “office small talk”, it also reiterates the benefit of strong time management skills. By teaching children to work “smarter” by focusing on the time required to complete each task in a process, young children will be able to build on these skills to develop independence and continue strengthening their skills through adulthood.

Written by Ami Z.

Crafting the Ultimate Homework Routine

Creating a well-structured nightly homework routine can make all the difference when it comes to managing the pressures of middle school life! Middle school students have to balance an increasingly difficult workload, numerous extracurricular activities, time with family, and their social lives. This blog dives into specific strategies for crafting a homework routine that can help students streamline their study habits, ultimately leading to more academic success and more free time for preferred activities!

Understanding the Assignments

Before students can appropriately plan and manage their homework, it is important that they have a full understanding of the tasks at hand. Students should have a concrete and consistent method of keeping track of their assignments. Assignment trackers should include space for the assignment's name, any important details, a due date, and a way to indicate when the assignment is complete. It is also imperative that students understand the requirements of the assignment. The assignment tracker should be easily transportable between school and home so that students can check in with their teachers in class if there is ever any confusion about a particular task. Students can also ask their teacher about how long they expect an assignment to take.

Creating a Homework Schedule

Creating a homework schedule is key to ensuring assignments are completed in a timely and efficient manner. The first step is to take a look at the entire month. Consider purchasing a monthly whiteboard calendar to keep track of trips, sports games, appointments, etc. Then move into a weekly schedule. Write down when all activities that take place each day of the week, and then determine how much time is left to complete homework each day. Now, students will have a clear visual understanding of just how much time they actually have to study and work each day of the week. Consider using apps like Todoist or myHomework to help create these types of schedules.

Choosing the Right Workspace

Having a calm and quiet workspace can greatly enhance the study experience. In this previous Peak blog, a multitude of tips and tricks for creating the ultimate homework space were shared. Essentially, a home workspace should be free from the hustle and bustle of the home, have comfortable, upright seating, good lighting, and be clutter-free and organized.

Setting Up Good Homework Habits

Students need to experiment to find out what homework habits work best for them. For example, some students work better by tackling their easiest tasks first, while others might prefer starting with the most challenging ones. Some students might be night owls and able to work later into the night, whereas others might be more focused if they allocate extra time in earlier in the day to complete their work. Encouraging students to try out a few different methods can benefit them in the long run because they will discover what works best for them. A few other helpful homework habits include starting each session with deep breathing or a mindful minute, taking scheduled study breaks, or listening to calm instrumental music. This Peak blog also delves into some strategies for helping students when they have a hard time getting to work at night.

Creating a nightly homework routine will look different for each student. Expect it to take some time to figure out what truly works best for your child. Experimenting with different methods and honing in on the most useful ones for each individual will ultimately lead to better habits and academic success!

Written by Laine J.

Cultivating Cognitive Flexibility in Your Child

Of all the executive functions, cognitive flexibility stands out as one of the most crucial skills to develop in our youth. Cognitive flexibility is the ability to adapt, revise, and shift behavior in response to roadblocks, changing situations, mistakes, and new information. By nurturing cognitive flexibility, you can empower your child to approach new challenges with creativity, problem-solving skills, and resilience.

The Role of Cognitive Flexibility

Life doesn't always go as planned! Being cognitively flexible allows you to explore alternative solutions, adjust based on new ideas or information, think creatively, and ultimately be more successful. School-aged children thrive with routine and consistency, which is fantastic for them, but it can also lead to somewhat rigid thinking. By explicitly teaching strategies to build a sense of flexibility, you can help your child balance their love of routine while also freeing them to problem-solve, think creatively, and thrive in all of life's complex and ever-changing situations.

Change in Routine

It is easy to get stuck in the same routine day in and day out. By adding small and manageable changes to your daily routine, you can actually improve your child's cognitive flexibility. Try changing the work environment for your child's homework time. If you normally work at home every day, maybe head to an outdoor picnic table one day or the library and see how it goes! If every weekend your child likes to play at the same splash pad, change it up and go to a completely new one! These small adjustments to the routine may seem simple, but they can play a huge role in strengthening mental flexibility.

New Experiences

Engage your child in opportunities for new experiences often! Trying new foods, experimenting with new hobbies, traveling to new places, and learning new skills can all help your child develop more cognitive flexibility. New experiences actually allow the brain to develop and strengthen new connections!

Sports, Games, and other Fun

What could be more fun than playing a sport, a board game, or learning a new dance? The best part is that all of these activities are awesome ways to cultivate your child's flexibility. Let's take soccer as an example. If a kid has the ball and wants to try to make a goal, but a player on the opposite team blocks them, they must adapt by either passing the ball or going another way. This kind of thinking will be required in almost any sport or game, and all will help with this executive function. Puzzles, brain-teasers, and art projects also apply here.

Perspective and Open-Mindedness

Encourage your child to be open to new ideas and perspectives that might differ from their own. This can be achieved through discussion, reading books about other cultures, and even role-playing. Having an open mind and the ability to tolerate different perspectives fosters both empathy and flexibility.

Mindfulness Practices

Introducing mindfulness activities, such as deep breathing or meditation, can help your child develop focus and emotional regulation. Strengthening these skills will enhance cognitive flexibility while also reducing impulsivity.

By fostering cognitive flexibility, you can provide your child with the tools to navigate the complexities of life, adapt to new situations, and approach challenges with resilience and creativity. As your child's cognitive flexibility grows, they will become better equipped to embrace the ever-changing world with confidence, curiosity, and adaptability.

Written by Laine J.

Curing Those Homework Time Blues

Homework time can be one of the most stressful times of day. After all, kids already spend 6-7 hours per day at school and are then asked to do even more work once they get home. This can feel frustrating and draining. By putting structures and positive practices into place, homework time can become more manageable and feel pleasant for the whole family. While tutoring is a great option for support, there are steps you can take to create the perfect homework routine for your family.

Set up a Daily Routine

One of the first steps you can take at home is to set up a dedicated workspace for your children for their homework time block you set each day. This space should be inviting and distraction free. Although your children may initially complain and whine, setting up a system where they put their cell phone and other electronic devices away in a specific spot during their homework block will greatly reduce distraction. If you stay consistent with this practice, they will soon build good habits that will translate to other independent work time.

Use Sustained Attention Tricks

Sustaining attention during work time can be particularly challenging for students with ADHD and executive function deficits. One helpful strategy you can try if you have a child who struggles with this is body doubling, a technique where you sit quietly in the same or an adjacent viewable room to model focused work time. This makes your child feel more comfortable and encourages completion of tedious tasks that might otherwise be neglected. For those who still have difficulty, students can also try to stimulate one of their senses by using a fidget or putty in their non-dominant hand, sucking on a mint or listening to soft instrumental music. By giving their bodies something to do, it can enable their brain to focus better on the work task at hand.

Set Movement Breaks

Each student’s attention span is unique. Some kids can sit for an hour straight and some need a brain break every ten minutes. Whatever the case may be for your children, you can set a timer for each of their work cycles and then encourage them to get up and move their bodies for five minutes to reset. The trick is to learn how long they can work before losing focus, as you want to catch them for a movement break just before. To reenergize, they might like to jump on a small indoor exercise trampoline or have mini dance party to their favorite song. To recenter, they can try choosing a couple yoga poses or stretches that they enjoy. The key is, however, to structure your kids’ movement breaks so that they know after five minutes they need to get right back to work.

Find Pick-Me-Ups

Let’s face it, homework isn’t always fun. Finding small ways to make the time a little more enjoyable is important. Some ideas your kids can try (depending on their age) include: having a stuffed animal nearby, eating a small handful of their favorite snack after each task, having a family pet sleep at their feet or setting up a homework date with a friend. Study time can also feel more pleasurable by turn studying into a game or to use a white board with fun colors and visuals for practice.

Develop Metacognitive Practices

Encouraging your kids to attempt their homework assignments independently first is a great way to foster independence. You can offer small colored Post-It Page Markers to your children to flag items that feel confusing or difficult and invite them to check in with you near the end of their homework block for assistance. Having them communicate what they do versus do not comprehend enables them to build important metacognitive skills.

Written by Krista G.

Start the Morning Off Right: Tips and Tricks to Create a Smooth Before-School Routine

Has your family’s morning routine become a race to get out the door? With a consistent, peaceful morning routine, you can help ensure that your kids get to school on time and that they are prepared for their day mentally, physically and emotionally. Here are some tips and tricks you can try with your kids to help them start their day off right!

Prepare the Night Before

If your mornings tend to feel rushed, try creating a ‘night before’ organization checklist to tackle some of the to-dos before the busy morning even arrives. Some items your children can accomplish the evening before include: putting their homework and belongings into their backpack, packing their lunch, filling their water bottle and picking out their outfit. Not only does this allow your children to check items off their morning list, but it also reduces the stress of having so many morning to-dos.

Let a Little Light In

Building appropriate sleep and waking habits are instrumental to your kids’ wellbeing. With a good night’s sleep and sunlight cues, your children might wake naturally without the use of an alarm clock. This synchronizes the body’s biological clock and increases immunity and mood. Since it’s not always possible to wake with the morning sun, there are also really cool electronic tools, such as Hatch, that can illuminate a mock sunrise and even play peaceful morning sounds, like chimes or birds.

Set Clear Expectations

In particular for little ones, it is beneficial to create a morning routine checklist to set clear expectations for your children. This checklist can be hung in a central area of your home, like on the refrigerator in the kitchen, and can incorporate the use of choice items, such as stickers or dry erase markers. The list should be clear and concise, yet the level of detail can vary depending on your kids’ age and degree of independence. Younger kids frequently enjoy charts with visual cues. Older kids tend to do fine with a simpler format. It generally works best not to allow the use of electronics during the block of time before school so that your kids can stay focused on the tasks at hand.

Practice What You Preach

In order for your children to learn good habits, it is imperative that you, as the parent, model the behaviors you wish to see from them. Hopping out of bed, getting dressed and brushing your hair and teeth are behaviors your kids will expect to see from you before they follow suit. Sitting down for a balanced breakfast, whether it be a quick protein smoothie or a more elaborate oatmeal bar, is another important routine to have as a family. Kids look to their parents as role models, even when it comes to building their morning time management skills.

Use Fun Weekly Rewards

Offering your kids a weekly reward for leaving for school on time five days in a row might be just the extrinsic motivation your kids need while they are developing their good habits. Providing them the opportunity to earn a Friday afternoon hot cocoa or ice cream treat is a great way to increase their buy-in. You can keep a simple sticker chart in your vehicle for tracking and motivation purposes!

Written by Krista G.

Encouraging Children to Find Their Voice through Journaling

Guiding our children in finding their unique voice is one of the most important jobs we have as parents. This helps kids build self-esteem and confidence. Of course, there are many ways to encourage voice throughout daily life, but in this blog we focus in on using journal writing as a method for kids to find their voice. The process of writing itself is unique, in that it forces a thoughtful and slower-processing of feelings, emotions, and thoughts. Giving your child a journal is a great way to allow them to experience this. Ultimately, a consistent journal writing practice can help children find their own unique, creative voice in a space free of judgement or rules. Through writing, they can learn to dream, goal set, work through internal conflicts, and become a more assertive and confident individual. Here are some considerations to make when introducing journal writing to your child:

Include Them

Planning a special outing for your child to shop for journaling supplies will add a layer of excitement! You can encourage them to pick out a journal that speaks to them and inspires them to write. You can also invite them to pick out a special pack of colored pens and some items to add creative flair, such as stickers, to make it an enjoyable process.

Keep it Stress Free

We do not want the idea of journal writing to become “just another homework assignment.” Work together to come up with how and when your child will use their journal so that it fits into their daily or weekly schedule and is something that brings them joy. Please remember, journal writing is a safe space for children to be FREE from the rules of spelling and punctuation. It should also be a personal experience for them, not one with you. When your child is able to feel free from stress, more fluency in their writing will follow.

Use Prompts

Children often find it difficult to look down at a blank page and just begin pouring out their deepest thoughts and emotions. Prompts can be a powerful tool in helping your child begin to process their thoughts and find their voice on paper. Using prompts that are written in first person enables the writer to connect more easily with the questions. Here are ten prompts that might be particularly beneficial for your children to use in their initial journal writing:

1. What makes people happy? Which of those things makes me happy?

2. What job would I like to have as an adult and why?

3. How do I know if someone is a good friend to me?

4. What is something I would like to get better at and why?

5. Who is my hero and why?

6. What is my favorite ___________ (insert any noun, place, food, etc. here) and why?

7. What do I love about my family?

8. What has been the happiest day of my life and why?

9. Who is my favorite character (books, TV, movie, etc.) and why?

10. What would my dream vacation entail and why?

Highlight Your Child’s Unique Passions

Here is an activity that might help your child uncover their unique likes and dislikes. Have them share their values by first listing ideas like, “I love it when…”; “I dislike when…”; “I feel sad when…,” etc. Then try to help them match these values to an emotional need. For example, if they wrote “I dislike when I can’t play outside” you could match this to an emotional need of being outdoors. Eventually your child will get more accustomed to expressing these needs verbally. This activity can help your child understand their emotional needs and come closer to finding their own voice in the world.

Writing can be such a powerful tool to highlight one’s unique perspective of the world. You can promote the practice of journaling in your child’s routine and allow them to explore, dream, work and play in a way only possible through writing.

Written by Laine J.

Structuring a Balanced After-School Routine

Let’s face it…life for kids is busy. Between school, homework and extracurricular activities, they have so much to manage. Helping your children plan out and structure their time can help them feel organized, reduce their stress level and ensure they have balance in their lives. Below are some tips on how to create a well-rounded weekly schedule for your children.

Extracurricular Activities

It’s crucial that kids find passions in life and begin to develop a sense of self through the activities they do. Giving your children a choice of weekly activities (art, music, dance, sports, martial arts, yoga, etc.) allows them to feel a sense of control and confidence. It’s helpful to provide guidelines, however, to ensure that the choices include physical activity for exercise, are age and ability appropriate and work with your family’s overall schedule. Many programs offer free trial classes, which is a fabulous way to let your children try a variety of activities before committing to specific choices for a whole season or semester. To avoid over-scheduling, start with a single activity per day no more than 3-5 days per week. As kids get older, they might be able to manage a longer daily commitment. It depends on the individual. High interest activities tend to have very specific time constraints, so other components of your children’s after-school plan can be scheduled around their choices.

Consistent Homework Time

While there is an ongoing debate about the ideal amount of homework, many schools follow the research-based rule of thumb that students should receive 10 minutes of homework per class per night. That means, for instance, that a fifth grader should expect to spend 50 minutes on average per night doing homework. Teachers don’t always accurately estimate the length of time that activities take and each individual student has their own work pace, so the amount of time your child needs to block off for nightly homework should be individualized based on their actual circumstances. Scheduling a consistent daily time block for your children’s homework completion helps them get into a routine and emphasizes the importance of completing their assignments.

Family Dinners

Carving time out of each day to spend as a family is important. Putting family rituals into place while your kids are young will also help once they hit adolescence. Having family dinners at least four nights per week is a wonderful way to enjoy time together. It opens up space for dialogue, develops relationship-building skills and provides the opportunity for your kids to share details about their experiences and reality. One fun idea might be to let each child choose one dish for the family’s weekly meal plan and to have them help you prepare it so you have extra bonding time.

Daily Duties

Despite your fast-paced life, your kids can benefit and start to learn a sense of responsibility from doing age-appropriate chores. Having a set daily or weekly time for your children to accomplish a short 15-minute checklist of tasks is really helpful. A few ideas of age-appropriate duties for a 10-year-old, for instance, are (un)loading the dishwasher, folding and putting away their laundry and keeping their bedroom tidy. As kids get older, they gain interest in earning money for their work. As they approach their tween years, you can help them explore opportunities for a weekend neighborhood job, such as doing yard work, babysitting or dog walking. It is important, however, that they do not overcommit to a job so they can continue to manage the other aspects of their weekly schedule.

Social Time

It’s important that kids have time to be social and have fun. Life should not feel like it’s all work and children learn, develop and grow trough their social experiences. Outdoor and screen-free play are amazing. It is also acceptable for kids to set aside one hour each day for gaming or talking with friends online. There are really great parental control tools, like Bark, to help you manage and protect your kids on their electronics.

Down Time

Winding down with an hour of screen-free time at the end of each night can help ensure your kids’ minds and bodies prepare for sleep. After a nice warm bath or shower, some great activities you can suggest to your kids are reading, journaling, doodling, guided meditation and restorative yoga. Encouraging your children to create their own ritual will help them buy into this practice.

Reasonable Bedtime

Getting a good night’s sleep on a regular basis is important for kids’ overall wellbeing. Research indicates that children with appropriate sleep habits have improved attention, behavior, learning, memory, emotional regulation, quality of life, and mental and physical health. Depending on their specific age and unique needs, school-age children should get between 8 and 12 hours of sleep per night. Sticking to a consistent sleep schedule will benefit your kids greatly.

Sample After-School Schedule

Here is a sample after-school schedule that is appropriate for a 5th grader. Individualized times would vary depending on the specific age of your children. It’s very helpful to post a weekly version with your children’s specific activities per day on a whiteboard or wall calendar so they can start to develop their time management skills.

3:45pm Activity 

5:00pm Homework

6:00pm Family Dinner

6:45pm Daily Duties

7:00pm Social Time

8:00 Down Time

9:00pm Bedtime

Written by Krista G.

HOW TO HELP PREPARE YOUR CHILD FOR FINAL EXAMS

With the end of the semester approaching, many secondary students are feeling anxious about their final exams. As a parent you can incorporate specific practices in your home to help your child feel more at ease and make their testing experience a positive one. Here are five useful tips to help your student enter their exam week with confidence and ease.

Get Clear on Expectations

Before your child dives right into the studying process, set aside time for a brief check-in to offer support and encouragement. Taking a few minutes to go through your child’s course materials and communications from teachers together can ensure your learner has a complete, accurate list of all test and project requirements. Making a to-do list for each course is a huge help! If your child has any gaps in materials or understanding, you can suggest they reach out to a classmate for guidance or you can help your child craft a message to their teachers to clarify expectations.

Create a Visual Plan

It is extremely beneficial to create a visual plan that includes the dates of all of your child’s exams and a study plan for each day for 1-2 weeks prior to the test dates. You can use a large month-view wall or desk calendar or create a multi-week sticky note calendar  that allows for manipulation of information as plans change. With your guidance, your child should be the one to actually fill in the details on the calendar with colors and markings they enjoy so that they feel in control of their own study plan. Encourage your student to make a logical plan based on how much preparation is necessary for each exam, the actual date of each test, as well as any other activities they need to work around during those weeks. Your child might need a gentle reminder that it will be best to study multiple days for each exam.

Block Off Time to Study AND Time for Breaks

Setting up an efficient study schedule often requires time for the actual studying to take place and time for rest, movement or recharge. For each study day, it is important that your child blocks off chunks of time in this manner. For the available study time, suggest a certain pattern based on your child’s unique needs. One method that might be useful for final exam preparation is the Pomodoro Technique, where a student uses a timer and takes a 5-minute brain break after each 25-minute study period. After 4 study rounds, the student can take a well-deserved longer break to eat and do something enjoyable for an agreed upon time. You can even incorporate a reward system with this study model if it is beneficial for your learner.

Use Tailored Study Techniques

There are many useful study techniques and some might work better for your child than others. It can be very helpful to have a dialogue with your child prior to their study time each evening to ensure they are making logical technique choices based on the subject matter they need to review. You can offer to quiz your child over material once they have reviewed information independently, or they can flip the role and try to teach you or a sibling the information they are learning to really make sure they are clear on the concepts. More than anything, however, it is incredibly important for you as a parent to maintain a positive outlook so your student feels good about the work they are doing and the support you are offering.

Focus on Health and Wellbeing

Since your child will be expending great amounts of energy on assimilation and retention of information, it will be essential that they drink plenty of water and eat ‘brain’ foods and balanced meals with limited sugar. They should also aim to get at least 8 hours of sleep each night. To help calm their nerves, you can also suggest they set up a daily ritual to destress, such as spending 10 minutes using items from their calm down kit each morning, afternoon and bedtime during their final exam week. Throughout the week it will also boost your child’s mood and confidence if you find opportunities to acknowledge their hard work and let them know that their personal best is always good enough for you.

Written by Krista G.

Creating the Ultimate Calm Down Kit: Using the Five Senses to Reset and Regulate

What is a calm down kit you ask? Well, a calm down kit is a tool that can be used to help children self-regulate, center themselves, and reset. Building a calm down kit does not have to be expensive or complicated. You and your child can create a simple and effective calm down kit by focusing on items that engage with the five senses. So, grab a basket, box or bag and let’s begin to curate the ultimate calm down kit!

Below are some ideas for items or activities that your child might enjoy placing in their calm down kit that correlate with each of the five senses: Sight, Touch, Listen, Smell, and Taste.

Sight:

Items to add to your child’s calm down basket that will appeal to the visual senses might include:

-breathing exercise cards

-glitter jar or snow globe

-I Spy book

-family photo album

Touch

Below are some tools to help your child engage with the sense of touch:

-fidget toy, like a Pop-It

-palm or scalp massager

-putty or slime

-stress ball

-sensory bag or pillow

-Rubik’s cube

-soft and cozy blanket

-if younger, a favorite stuffed animal

Listen:

Items that will create a sense of calmness through listening might include:

-headphones to listen to a calming playlist

-rainstick

-sound machine

-music box

-chimes or gentle bells

Smell:

Aromatherapy is a great way to immediately trigger a sense of calm. Here are some objects you can add to your child’s calm kit to ignite the sense of smell:

-essential oils

-nature scents

-lotions

-scented markers

-scratch and sniff stickers

-candles

-diffusers

Taste:

It’s always nice for your child to have a little treat or something appealing to their sense of taste:

-dark chocolate

-mints or gum

-tea

-hard candy or lollipop

-favorite quick snack

Other Items to Include:

Some other items you may want to think about including in your child’s calm down basket might include:

-mindfulness coloring books

-yoga pose cards

-small puzzles or crossword books

-gratitude or regular journal

-bubbles

Depending on your child’s age and general self-regulation needs, invite them to select about 8-12 items to place in their calm basket to start. Objects can be swapped out monthly or seasonally. After selecting items for the kit, set some boundaries about when and how to use it. Your child should find a special place to put their calm down kit, ideally in a quiet and comfortable environment. A good time to use this kit is whenever they are feeling overwhelmed or frustrated or experiencing any other big emotion.

Calm down kits should be used for around 10-15 minutes per session as a quick brain and emotional reset. During this time your child should choose 2-3 items that they are drawn toward and that they feel will help them regulate their emotions and lift their mood.

A calm down kit is a simple and effective tool for social and emotional regulation that can be added to your house today! Here is an example of a calm basket shared on Peak’s Instagram account.

Written by Laine J.

Organization: Tips for Creating and Maintaining an Inviting Home Workspace

Did you know that having a clean and organized personal workspace can actually have psychological benefits? Studies show that having a well organized and clean workspace can increase persistence by as much as 84 % and help sustain attention longer than a messy one. With summer vacation coming to an end, now is the perfect time to begin getting organized and work with your child to create their own personal workspace for the upcoming academic year. Providing your child with a dedicated home work space is a wonderful way to instill responsibility over personal space and develop an organizational foundation. Here are a few ideas to create a winning workspace!

Encourage Use of This Space with Personalized Details

Find fun ways to personalize the desk or work area and tailor it to your child’s specific interests! For younger kids this might be a little framed photo of their pet or family or some fun posters! For older kids this might be adding some twinkle lights or small plants! Adding some inviting elements to make the space peaceful and cozy help invite your child to want to spend more time in their workspace. You could also give it a name like “Katie’s Home Office” or “Jeff’s Work Cave” to make it extra special to them.

Design the Ideal Workspace

An ideal workspace for your child will have a desk with plenty of space to write and draw on and perhaps a few cubbies, drawers or shelves nearby. It is best if the space is quiet and removed from extra stimuli as much as possible (not by a TV or right in the middle of the living room). Keep only the most necessary items present on the desk space so that it isn’t cluttered. Use shelves and drawers to store papers, folders, books, writing utensils etc. It can be helpful to label specific spots for things so that everything has its designated space.

Make an “All Tidy” Reference Photo

When you first set up this workspace, take a clear photo of how everything looks and where each item is. Print the photo out and tape it to the desk or a clipboard. This serves as a wonderful visual cue for how to maintain organization and cleanliness in the space from day to day.

Create a Routine to Keep It Clean

At the end of each work session, your child should do a quick 5 minute tidy up of their space. You could even make them a little written check list with items like “throw away any trash”, “put away extra papers”, “pack homework into back pack” “tuck in chair” etc. They can use their “all tidy” reference photo to try to make sure they leave their space looking the same way each day. Once a month, do a de-clutter session to pack away papers, books and other items not needed anymore. An incentive for keeping their space clean and tidy might be getting to buy new decorations or special office supplies for their desk every once in awhile!

Written by Laine J.

Reflecting on and Celebrating Big Accomplishments from the School Year

As the school year winds down and comes to a close, now is the perfect time to do some reflecting and some celebrating! Looking back on the year’s biggest successes is a wonderful way to strengthen the executive skill of metacognition and continue the upward momentum into the summer and next school year. It is very important to celebrate a students’ successes no matter how big or small for a variety of reasons. This positive reinforcement provides motivation, builds confidence, acknowledges their effort and ultimately reinforces and strengthens the better habits they’ve worked so hard to build all year long. 

Let’s start with reflecting upon the year as a whole. Hopefully, at the beginning of the school year, or at the start of each semester, you and your child created some specific and measurable goals. Examples of goals you may have set throughout the school year might be: getting all A’s in each course taken, arriving to school on time every day, only having one missed homework assignment per month, or remembering to check off a daily planner. Take a look at whether these goals were met either month by month or each semester and hopefully you will see progress in some, or all, of the goals set throughout the year! It could be worthwhile to create a chart or graph as a visual way to show the progress made. Try to highlight all the positives, make a note of what went right and what strategies worked the best so you can continue those into the next school year! If some goals weren’t met, those can be moved to the top of the priority list for the upcoming school year. 

Let’s celebrate! It’s possible you already had an incentive system in place when certain goals were reached throughout the school year. Now may be a good time to look at the progress made for the year as a whole and pick out an extra special way to celebrate. Experiences are a great option for celebrating accomplishments since they are so memorable. Perhaps you can plan a special family dinner out, a staycation or day trip, or a shopping spree to your child’s favorite store! Acknowledging your child’s successes throughout the school year in a unique and personal way goes a long way toward sustaining the skills they have worked so hard on all year long and helping them to see that it is worth it to continue to build upon these skills and strategies into the future. 

Written by: Laine J.

Summer Fun to Boost Executive Functioning Skills

Executive functioning skills are the “soft skills” that are seldom explicitly taught to children; however, they are essential to completion of tasks and demonstration of knowledge. They are also essential to successful social interactions and daily living.

The summer, when we spend more time with our kids and engage in novel and interesting activities, is the perfect time to encourage the development of executive functioning skills. Family activities, social situations, and games can all be orchestrated to foster skills like self-monitoring, response inhibition, working memory, task initiation, and planning and prioritizing.

Harvard’s Center on the Developing Child recommends role playing, imaginary play, and storytelling to develop executive skills in pre-school-aged children. Learning to take turns and mimicking mature tasks help children get ready to meet the social and attentional demands of kindergarten. Singing songs that repeat and add, change, or delete words, like B-I-N-G-O and Wheels on the Bus, help develop working memory. Matching and sorting activities, increasingly challenging puzzles, and cooking encourage working memory, planning, and sustained attention. 

Reading and visits to the library are perfect for those hot summer days by the pool or enjoying the cool of indoor. Ellen Galinsky and her colleagues at Mind in the Making have created lists of books and accompanying tip sheets that promote focus and self-control, perspective-taking, communicating, making connections, critical thinking, taking on challenges, and self-directed engaged learning. The book lists include selections for children age birth through 12 years.

Games of all sorts, and designed for all ages, can promote various executive skills while increasing family time and decreasing screen time. Word and language games, such as Fannee Doolee, are especially adaptable to travel and situations that require waiting. The professionals at Understood provide us with 7 Tips for Building Flexible Thinking, which includes directions for this clever game.

Another list of activities for kids and teenagers can be found at Left Brain Buddha. Games like Simon Says require response inhibition and attention, while card games like Uno require working memory and attention. To engage and entertain teenagers, try games like Taboo and Apples to Apples that require complex thinking and impulse control.

Harvard’s Center on the Developing Child and Left Brain Buddha agree that games of strategy, like Risk, are especially valuable in developing planning, prioritizing, and other executive skills. Michelle and Kira at Sunshine and Hurricanes have created a list of the best board games for teenagers, actually chosen by teenagers.

So, whether your family is traveling around the world; playing word games and I Spy in the car or at the airport; planning a staycation that includes trips to the library and playing board games together; or maintaining the status quo with daily meal preparation, playdates, and sleepovers, there are always ways to incorporate executive skills development into the summer months. Your kids will be better prepared for the social and academic demands of school in the fall, and they might discover a new pastime in the process!   

Written by: Kerrilee W.

Resources:

Center on the Developing Child at Harvard University (2014). Enhancing and Practicing Executive Function Skills with Children from Infancy to Adolescence. Retrieved from www.developingchild.harvard.edu.

Mind in the Making website: www.mindinthemaking.org  

Understood.org: https://www.understood.org/en

Left Brain Buddha: the modern mindful life: http://leftbrainbuddha.com/

Sunshine and Hurricanes: smart parenting with purpose: https://www.sunshineandhurricanes.com/

Oxford University Press: Social Cognitive and Affective Neuroscience: https://academic.oup.com/scan

Attention Deficit Disorder Association: https://add.org/