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Teach your kids the value of

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self-care by creating healthy habits

0:51

by Dr. Ashley Lewis of gottman.com.

0:53

And I'm Dr. Neal. Hey there and

0:55

welcome to another bonus Sunday episode

0:57

where I share an article

0:59

from one of the other podcast and

1:01

our Today's post comes

1:03

from Optimal Relationships Daily, where

1:05

articles covering all types of relationships are

1:08

read to you every day. So

1:10

with that, Let's hear this one

1:12

from Greg as we optimize

1:15

your life. Teach your kids

1:17

the value of self-care

1:19

by creating healthy habits

1:22

by Dr. Ashley Lewis

1:24

of gottman.com. Children,

1:28

just like adults, benefit greatly

1:30

from consistent and deliberate self

1:32

-care activities. Even if they

1:34

are not currently stressed or upset, teaching

1:36

kids to regularly take care of themselves

1:39

will help ensure that they have

1:41

the skills to manage future stressors in

1:43

healthy and effective ways. Doing

1:45

self -care activities together not

1:47

only helps your child to cultivate good

1:49

habits, but It also helps your

1:51

mind and body operate at its best.

1:54

Exactly the foundation you need to be the

1:56

best parent and partner you can be. When

1:59

taking part in self -care activities with your

2:01

kids, they do not need

2:03

to be expensive, time -consuming, or elaborate. But

2:06

they do work best when

2:08

practiced frequently and consistently. At

2:10

first, it may feel like a chore and require

2:12

a lot of conscious effort for your kids,

2:14

and maybe even for you. But over

2:16

time, self -care becomes a habit like

2:18

brushing your teeth. And while self

2:20

-care can sometimes mean indulging in a

2:22

favorite food or some other type of

2:24

reward, you should go out for ice cream with your

2:26

kids from time to time. It's not

2:28

really about treating yourself. In

2:30

fact, the best self -care activities tend

2:33

to have long -term positive impacts

2:35

rather than an immediate sense of

2:37

reward. While eating a fudge sundae

2:39

feels pleasurable at the moment, that

2:41

pleasure tends to be fleeting. Instead,

2:44

by engaging in activities that are aimed

2:46

at taking care of yourself on a

2:48

more comprehensive level, You support your

2:50

kids' long -term well -being by

2:52

making healthy and meaningful choices that

2:54

encourage growth, connection, expression,

2:57

and stability. Take care

2:59

of your body. One of

3:01

the most important aspects of self -care is

3:04

taking care of your physical health. And

3:06

when it comes to teaching kids to maintain

3:08

physical health, there are a lot of

3:10

ways to encourage good habits. You

3:12

can exercise together in a lot of different,

3:15

fun ways. like shooting some hoops

3:17

at the park or playing catch in the

3:19

backyard. You can also practice

3:21

physical activities that help to de

3:23

-stress, like deep breathing, meditation, going

3:25

for a long walk, or

3:27

doing stretches or yoga together. The

3:29

important thing isn't necessarily to get into

3:32

great shape or to take on

3:34

big athletic challenges, but to build

3:36

a regular routine of physical self

3:38

-care that maintains good health and

3:40

balance. And if your kids want

3:42

to take part in athletics or team sports, You

3:45

can do it together by volunteering as a coach,

3:47

or you can simply go to their games and

3:49

cheer for them. Have some

3:51

fun together. Sometimes

3:53

we just need to be distracted from

3:55

the stressors of daily life, and

3:57

research suggests that laughter can help

3:59

to lower levels. Play a

4:01

funny game like Mad Libs, bake

4:03

some cookies together, tackle a difficult

4:06

puzzle, draw with sidewalk chalk, watch

4:08

a comedy, or build a couch fort and

4:10

have a pillow fight. And when

4:12

you have fun together, Make sure to be

4:14

fully present by focusing on the

4:16

activity and the experience you're sharing with

4:18

your child. Having fun and

4:20

laughing together is a great way to

4:22

connect, and it also helps you

4:24

to discover what kind of activities your child

4:26

really enjoys and will help them take

4:28

care of themselves later in life. Enjoy

4:31

the great outdoors. Getting

4:34

outside with your kids not only provides

4:36

sunlight and fresh air, but it

4:38

also shows them how when you might be stressed

4:40

and in need of some self -care, A

4:42

change of environment can be calming and help

4:44

you find a sense of balance. Go

4:47

to the park, take a day hike,

4:49

or complete homework together in the backyard.

4:52

Take a few moments to lay in the grass and

4:54

look up at the clouds and ask your kids what they

4:56

see. And if you want to

4:58

get more adventurous, go camping and build a fire

5:00

together. Or go on a road trip

5:02

to somewhere you can spend time with nature. Experiences

5:05

like that are great ways for parents

5:07

and kids to connect. And studies

5:09

even suggest that taking your

5:11

kids on vacations provides families with

5:13

meaningful experiences that help to

5:15

create long -term happiness and connection. Help

5:18

others or volunteer in your community.

5:22

Research studies have found that altruistic

5:24

emotions and behaviors are associated

5:26

with greater well -being, health, and

5:28

longevity. Basically, it feels

5:30

good to do good, and it provides

5:32

long -term health benefits. Plus,

5:35

teaching your kids the value of kindness is

5:37

an important life lesson. Try volunteering

5:39

at a local charity Ask

5:41

your kids to pick old clothes of theirs to

5:43

donate, or help at a homeless shelter. Ask

5:46

your kids how it makes them feel to spend

5:48

their time and energy helping others. You

5:50

can also teach your kids the importance of

5:52

gratitude. Research also suggests

5:55

that gratitude is linked to happiness

5:57

and well -being, and you can tell

5:59

your children how important it is to be thankful

6:01

for what they have and for the good

6:03

people in their lives. Try writing

6:05

thank you cards to family, friends,

6:07

and relatives together. or teach your

6:09

kids to find opportunities to express gratitude

6:11

to their friends and teachers at

6:13

school. Decide what works

6:15

for you and your kids. Once

6:18

in a while, sit down with

6:20

your kids and brainstorm everyday activities

6:22

that encourage self -care. You can

6:24

always do trial and error too. If

6:26

you like going for a run in the park, but

6:28

your kids would rather ride their bikes, you can do

6:30

both. If you do something together

6:32

that they don't enjoy, then try something else.

6:35

It could be a game night on Fridays, family

6:37

hikes on Saturday mornings, or cooking

6:39

together on Sundays. What matters

6:41

is that it's consistent and

6:43

involves quality time together. We

6:46

all need to learn how to take

6:48

care of ourselves, and performing self -care activities

6:50

with your children is an excellent way

6:52

to do what you need for yourself

6:54

and to model healthy lifestyle choices

6:56

for your children. Plus, it

6:59

provides opportunities to build rituals

7:01

of connection and create a system

7:03

of shared meaning that helps to

7:05

keep your family bonded together. Teach

7:13

your kids the value of self -care

7:15

by creating healthy habits. by

7:18

Dr. Ashley Lewis of

7:20

Gotman.com. we started this podcast,

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This So this episode is brought to

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you by State Farm. You might say

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neighbor, State Farm is there. a wonderful

9:04

post from Dr. Ashley today, big thanks to

9:06

her for sharing some tips for the parents

9:08

out there. Now, something worth mentioning

9:11

that might have even backfired in

9:13

years past is that another way

9:15

to instill these self -care values in

9:17

your children is to remind them that

9:19

these activities are good for them. It's

9:21

no secret that health is something each generation

9:23

is more and more preoccupied with, with

9:26

mental health especially, but physical health as

9:28

well. Even when I was growing up,

9:30

myself and others would have likely convinced ourselves that

9:32

we were having less fun if we were told

9:34

that what we were doing happened to be healthy. But

9:37

as that dynamic changes, it's

9:39

my guess that a lot of kids will

9:41

be likely to maintain these self -care habits

9:43

well into adulthood if they are reminded

9:45

of the many benefits they have in addition

9:47

to being fun, let alone good

9:49

bonding experiences with their parents. Not

9:52

only is there more emphasis on health

9:54

these days, but productivity and efficiency

9:56

as well. So again, Kids

9:58

that are aware of when they're

10:00

bundling fun, physical health, and

10:02

mental health together, they could

10:04

very well enjoy these activities even more,

10:06

and have an easier time maintaining

10:08

healthy habits as they grow up. Thanks

10:11

once more to Dr. Ashley Lewis, and thanks to all

10:13

of you guys for being here. Be sure

10:15

to come on back tomorrow, not only for another

10:17

great parenting post, but also for a

10:20

very special second announcement coming out

10:22

of ORD this week. You won't want

10:24

to miss out. Can't wait to see

10:26

you there. where your optimal life awaits.