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Posts Tagged ‘routines’

Unexpected Connections

Posted in Healthy People, tagged , , , , , , , , on September 13, 2021| 1 Comment »

Recently, at girls’ night, a discussion was held about the challenges many faced this past year during the pandemic.  Isolation, fear, contact restrictions, financial, illness, loss and food insecurities were discussed.  The conversation quickly changed to activities that began during the pandemic  we have enjoyed and wish to continue.   Quality time spent with family and friends was a common theme.  Many shared their own rituals which include:

  • Curbside pickup.  Ordering from the drugstore to the grocery store allows more time to spend at home and shop less.  This eliminates impulse shopping!
  • Started a group text with our three adult children and their spouses to keep in touch and check in with each other.
  • Monthly family “Zoom chats”.  This started when we could not get together for the holidays and has continued monthly.  We all look forward to these monthly family sessions and catch up on the comings and goings.
  • Shared photos of recipes we prepared and included the recipes. This has expanded our cooking techniques and improved our meals!
  • Started to play the piano again. Each night before bedtime we sing our favorite songs together.  We find it very calming and have continued the practice.
  • My teenage daughter comes into my home office daily and we have a quick chat.
  • Zooming with my sisters located in Las Vegas, London, and New York City.  We spend every Saturday together for the first time in our adult lives.
  • During the month of October, we watched one scary movie each night.   On Halloween we held an awards show called The Scaries.  Movies are a family favorite and a great way to connect and celebrate during the quarantine.
  • We started taking weekend walks in the woods.  With playgrounds and indoor activities closed, we tried to visit all the nearby forest preserves and state parks.  We have enjoyed our walks immensely.
  • My two daughters came home for a few months last fall.  They both enjoy cooking and the show Chopped.  We created our own version of the show.  I collected ingredients to use and made-up baskets for each daughter to create an entrée and dessert.  My husband and I judged the results and we all had tons of fun!
  • Two weeks before Christmas, my musical family shared an outside concert with our neighborhood.  With a trumpet, flute, keyboard, and violin we played several songs to a social-distanced crowd.  It was magical!
  • We started taking daily long walks-rain or shine.  We look forward to these daily walks and enjoy the quality time together and the beauty of nature.
  • We love playing pickleball and purchased a portable sturdy pickleball net online.  Using sidewalk chalk, we measured a regulation court on our cul-de-sac and started playing family tournaments.  This summer we have expanded and invited friends and neighbors to join us.
  • On Christmas Eve, we scheduled a Zoom sing along of our favorite Christmas songs and everyone in our family across the country sang together and enjoyed our time together.

We all learned the importance of being creative with limited resources and space at home.  We appreciate these small acts of kindness and are grateful to family and friends that help boost our emotional wellbeing.  What family activity did you create during the pandemic you hope to continue?

Please share below on comments your favorite family activity.

Written by:  Beth Stefura, OSU Extension Educator, Mahoning County, stefura.2@osu.edu

Reviewed by:  Michelle Treber, OSU Extension Educator, Pickaway County, Treber.1@osu.edu

References:

Rituals in the Time of COVID-19: Imagination, Responsiveness, and the Human Spirit – PubMed (nih.gov)

A Crowd-Sourced Database of Coronamusic: Documenting Online Making and Sharing of Music During the COVID-19 Pandemic – PubMed (nih.gov)

Hope During COVID-19 Lockdown – PubMed (nih.gov)

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Supporting Our Kids Going Back To School

Posted in Healthy People, Healthy Relationships, tagged , , , , on July 27, 2020| Leave a Comment »

Photo by Pragyan Bezbaruah on Pexels.com

Over the last few weeks I have been pondering a difficult decision. With all the uncertainty of the COVID-19 pandemic, I honestly do not know how I feel about my children returning to school – whether that means virtual learning or in the classroom.  

Many of these feeling came when our school district distributed a survey regarding back to school. I assumed it would be a survey with many questions regarding the return to school with several questions regarding virtual and classroom attendance. I was surprised the survey was one question: Are you sending your child to school or will they be doing virtual learning? This left me with racing questions! How can they have 75 students on a bus and social distance? How can they logistically serve the whole school lunch and maintain social distancing and food safety? If one student or staff member is diagnosed with COVID-19 are they going to quarantine that class or the whole school? If I choose virtual learning, how engaging will it be?  

The decision of sending my children to school or learning virtually has been difficult. My husband and I are not alone. Parents across the world will make this decision, and even if it is different than ours, I am sure that this has been difficult for all parents! As parents navigating in an uncertain world, we need to support each other and our children. Here are some tips to help support your child going back to school whether they are returning to school or learning virtually:

  •  Empathize with your child(ren) and understand they may be feeling anxious or worried about COVID-19. Remind them that there are many effective things we can do to keep ourselves and other safe such as washing our hands, not touching our face, and social distancing. 
  • Children do better with structure. Routine gives children a sense of security so even when there are abrupt changes, they know some things in their day will be the same. Allow your children to help design the schedule.  
  • Encourage your child(ren) to feel their emotions. Just like us they are missing out on events that are important to them. Acknowledge their feelings of anger, frustration, and sadness when they have missed out on ball games, dances, sleepovers with friends, etc. In a child’s eyes these are major losses. Tell them it is ok to feel the way they do. 
  • Find distractions and balance. Kids need relief from feeling frustrated. Be creative with your distractions. You can have a family game night, picnic supper outside, virtual play date with friends, or listen to music and dance!

As parents we are feeling overwhelmed and anxious too. Make sure you exercise self-care, so your children can rely on you to provide safety and security. 

Written by: Kellie Lemly, MS, Family and Consumer Sciences Educator, OSU Extension Champaign County, lemly.2@osu.edu

Reviewed by:  Dr. Roseanne E. Scammahorn, Family and Consumer Sciences Educator, OSU Extension Darke County, scammahorn.5@osu.edu

Resources:

Bailey, B. (2020, March 18).  COVID-19:  Five Helpful Responses for families.  Retrieved on July 23, 2020 from https://consciousdiscipline.com/covid-19-five-helpful-responses-for-families/?mc_cid=2df75cbd90&mc_eid=ca6418d16f

UNICEF, (2020). Supporting your child’s mental health as they return to school during COVID-19. Retrieved on July 23, 2020 from https://www.unicef.org/coronavirus/supporting-your-childs-mental-health-during-covid-19-school-return

Nationwide Children’s Hospital, (2020). Schedules and Routines. On Our Sleeves. Retrieved on July 23, 2020 from https://www.nationwidechildrens.org/giving/on-our-sleeves/find-help/tools-for-you/coronavirus/schedules

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Tired and Busy? Let’s Do something about it!

Posted in Healthy People, tagged , , , , , , , on February 17, 2020| Leave a Comment »

A few weeks ago, I ran into a colleague and asked, “Hello, how are you?” My colleague enthusiastically responded, “I’m great!”

This response caught me off guard. It was not what I expected. I was used to hearing tired and busy. To be honest that was the response I was used to replying with as well.

Have you noticed how tired and busy are becoming a common response when asked how are you doing? I understand it. Those two words rule my routines some days. How can we move past tired and busy?

It’s possible that a medical condition may be contributing to your tired. Allergies, depression, sleep apnea, low iron, thyroid issues and more can increase fatigue. If a possible health condition is causing your fatigue, extra sleep or exercise may not be the answer. A conversation with your family doctor can rule this out and help you make the changes you need personally.

Looking at your sleep health and hygiene may help reduce your tired. According to Harvard University, adults need 7 to 9 hours of sleep a night. Nearly 50% of Americans get less than the recommended amount. When sleep is reduced or cut short our bodies don’t have time to complete what is needed and the result is that we wake up unprepared for the day.

Coffee, sodas, and energy drinks are often the first line of defense to combat tired, but these common solutions may be contributing to feeling tired. Caffeine is a stimulant but can have an opposite effect. Studies show that while some energy drinks may increase alertness for several hours, participants were often more tired the following day. Too much caffeine can contribute to insomnia or make it difficult to fall asleep. Caffeine is also known to increase anxiety, nervousness, stress levels, and jitteriness. Studies have shown that it is safe for most people when consumed in low to moderate amounts.

Can the way we look at things contribute to our “tired and busy”? I think so! For example,

instead of looking at a long to-do list as something you HAVE to do consider the perspective that you GET to. Look carefully at your list. What are you busy with? Sincerely, the answer to “busy” may be doing less. It is hard to slow down when there are a million things to accomplish. A long critical look at a calendar and to-do list can be influential in what to keep and what can go. A slowdown may also be the answer in the way you do things. Slowing down could mean being present, and being mindful of whatever you are doing at that moment.

In addition to examining my schedule and lifestyle, I promised myself that I would focus on a positive aspect of my life when responding to the question, “How are you?” 

I probably will be tired or busy every time someone asks me that question, but shifting my focus when responding will help me. Will you join me in responding with something besides tired or busy when asked how you are doing?  

MedlinePlus. (2019, April 30). Caffeine. Retrieved from https://medlineplus.gov/caffeine.html

Phillips, D. T. (2016, April 27). Slow down to get ahead. Retrieved from https://www.mindful.org/slow-down-to-get-ahead/

Sleep Foundation. (n.d.). How much sleep do we really need. Retrieved from https://www.sleepfoundation.org/articles/how-much-sleep-do-we-really-need

Author: Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension, Miami County, barton.345@osu.edu

Reviewer: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu

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Over scheduled again?

Posted in Healthy People, Healthy Relationships, tagged , , , , , , , , , , on September 12, 2019| Leave a Comment »

Over scheduled would be the word I try to avoid every fall. With school, starting sports and activities usually, resume making school nights hectic. There are so many great opportunities and it is easy to overbook children with sports and extracurricular activities. Some years we really miss the mark, other years we do better at prioritizing activities and schoolwork.

Like adults, children also need downtime to be at their best. If we want our children to do, their best in school we want to set them up for success in the evenings. Parents need to give children adequate time to complete schoolwork and prepare for the next day. Providing this time in the evening can be tough with multiple children, homework, and activities. Try a few of these suggestions to help with over scheduled school nights:

Child working on homework

1. Make eating dinner a priority. There are many benefits to regular family meals. These include higher self-esteem, better academic performance, lower substance abuse and lower rates of obesity. Sitting together for meals can help increase family unity. Planning a family dinner in the schedule on school nights can help family members slow down, regroup and unwind from the day.

2.     Help children with homework. This can help children do well in school but also this time is beneficial to parents making sure their students are staying up with classwork, and getting adequate time to complete their assignments.

3. The start of each school year is a good time to evaluate the academic, social, physical and emotional needs of each child when it comes to extra activities. Keep in mind that children are unique and their needs will be different. Some children can handle their schoolwork and extracurricular activities without difficulty. Other children may benefit from more time for homework and fewer activities.  

4.     Have an evening routine. Routines are beneficial for keeping families organized. An evening routine could include family dinner, homework time, chores, time for activities and bedtime. Children need different amounts of sleep depending on their age.  Children who do not get enough sleep can struggle academically, and be tired or cranky at school.   

Carefully selecting the right balance of extracurricular activities can be difficult. Parents providing support can be beneficial to children as they try to balance academics, friends, sports and other activities. In the end, academics will be important to your child’s success. Choosing academics over one more activity, or working on a slower evening routine may exactly what a child needs to feel prepared for their next day of school.  

Written by: Alisha Barton, Extension Educator, Ohio State University Extension, Miami County.

Reviewed by: Lorrissa Dunfee, Extension Educator, Ohio State University Extension, Belmont County.

Sources:

“Benefits of Family Dinners.” The Family Dinner Project, https://thefamilydinnerproject.org/about-us/benefits-of-family-dinners/.

College-Homework-Help.org. “Should Parents Help with Homework to Let Their Kids Succeed at School.” Should Parents Help with Homework to Let Their Kids Succeed at School, https://college-homework-help.org/blog/should-parents-help-with-homework.

“Routines for a New School Year.” Live Healthy Live Well, 13 Feb. 2019, https://livehealthyosu.com/2018/08/06/routines-for-a-new-school-year/.

“Signs Your Child Isn’t Sleeping Enough.” Sleep.org, https://www.sleep.org/articles/signs-your-child-isnt-sleeping-enough/.

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Routines for a New School Year

Posted in Healthy People, Healthy Relationships, tagged , , , , , , on August 6, 2018| 2 Comments »

As the first day of school approaches, parents often start to think about routines for the new school year.  Routines can change or need to be adjusted with a new school and sometimes reestablished after the lazy days of summer.

Rush Boys Outdoor Human Handsome Backpack

Routines are an important part of a child’s development.  Routines do more than just keep us organized, they help our youth learn life skills, build their self-confidence, and teach team work and much more.  According to Healthy Children, children do best when their routines are regular, predictable and consistent.

Here are a few routines to consider as you head back into a new school year:

Morning Routine: having a routine in the morning can help families get to work and school on time, remember homework, lunches and other important items and be ready to face the day.  If your children struggle to get going in the morning allow them enough time to wake up before starting their morning routine. A morning routine should include time for breakfast.

After School: Routines after school can organize extracurricular and evening activities and still work in other necessary activities like homework and chores. Children that old enough to be home alone after school benefit from a routine and knowing what is expected of them.  Posting routines for all to see and follow may be helpful.  This also encourages autonomy as our children and teens start to move through the routines on their own.

Bedtime: An evening routine can help our children get their recommended amount of sleep.  Bedtimes may be different for our children based upon their needs and ages. A routine before bed can help children be ready. Build quiet time in and avoid screen time, close to bed to help your child be ready for restful sleep.   A nighttime routine could include reading time, singing together or just some time with each individual child to talk about their day.

Bed Lamp Bedside Pillows Flower Bedroom Ho

Other routines that are important and beneficial to children include meal, weekend and clean up or chore routines.  Routines look different in every family.  It’s important to be flexible when building a new routine for your family.  It may take time for family members to adjust and the new routine may need a few changes,  be patient and willing to adapt as needed and soon you will be seeing all the benefits of routines in your home.

Written by: Alisha Barton, Extension Educator, Ohio State University Extension, Miami County.

Reviewed by: Lisa Barlage, Extension Educator, Ohio State University Extension, Ross County.

Sources:

https://sleepfoundation.org/excessivesleepiness/content/how-much-sleep-do-babies-and-kids-need

https://www.healthychildren.org/english/family-life/family-dynamics/pages/the-importance-of-family-routines.aspx

https://www.kidsmatter.edu.au/families/enewsletter/screen-time-and-sleep

Peaceful Parenting, OSU Extension

 

 

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