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mastering morning routines

Mastering Morning Routines

 

 

 

Many parents report the most anxiety prone time of the day is the weekday mornings. There is much going on in a very limited time. Parents often need to ensure that they are ready for work and have their children ready for school. This time of day is difficult for most children; however, children with attention problems or executive functioning weaknesses are much more prone to exhibit significant weakness with regard to their ability to follow routines and get out the door on time. Although it is difficult, it is not impossible for these children to be ready to go on time! Mastering the morning routine is the best way to get the family out the door, happily, each day.

Steps to Master the Morning Routine:

The main recommendation is to keep the mornings as structured and consistent as possible. Have the schedule planned and written out. Think about all daily routines from waking up, brushing teeth, getting dressed, to leaving the house. Think about not only the tasks that are expected of the child but also a reasonable amount of time to complete each task. It may come down to it that the list of expectations placed on the child’s morning is not realistic (today) and there might have to be some modifications.

Once it has been established that the tasks in the morning are reasonable, create a chart with picture cues for each task. Also, have the time expected for each task written down next to that item.

The first few days or weeks will require a significant amount of adult assistance to help ensure the child is finishing the tasks in the appropriate order within the required time allotments. Use strategies such as reinforcing completed tasks, timers, and praise.

Morning routines can be hectic but do not have to be impossible. With structure, organization support, and use of reinforcement, many children with attention concerns and executive functioning weaknesses are able to stay to the routine and get out the door in time.




Breakfast for a Better Kid and Day!

Breakfast often gets skipped in the haste of the typical morning. Mom and dad are getting themselves ready, getting the kids ready, and tying up loose ends around the house. Many people report not having an appetite in the morning. Often, this is caused by over-eating in the later part of the day. family breakfastKids will model their parents, so think about what example you may be setting for your kids. In any case, the fact is, this morning a lot of kids woke up late and got breakfast at a fast food drive thru or ate nothing at all.

Studies show that kids who eat breakfast do better on tests in school. Nourishment in the morning provides brain fuel needed for concentration and energy. Even behavior and general attitude is better. Have you been around a hungry, tired kid lately? Not so fun and probably not the kid who’s skipping to the head of the class, so to speak.

Not only do kids who eat breakfast do better in school, but kids who eat breakfast tend to have healthier BMIs. It’s hard to say exactly why this is, but likely it has at least something to do with kids having less energy during the day to be active, and then over-eating later in the day. Eating in a balanced way throughout the day will prevent over-eating later, and leave room for a good appetite in the morning.

Here are some tips for a breakfast for a better kid:

  1. Change your morning so that breakfast is a requirement. Would you let your kids go to school in their pajamas? Just like getting dressed is a morning requirement, eating breakfast should be too. Carve that time into the morning, for yourself and your kids. Remember you are the most important role model in shaping their eating habits.
  2. Make breakfast count. Breakfast is just as important as lunch or dinner in terms of creating a complete, healthy meal. Strive for the healthy plate model at breakfast, which is to include whole grains, a protein source, and plenty of fruits and veggies. Vegetables are not typically the stars of the breakfast show, but try things like homemade hash browns or omelets with a variety of veggies. Potato pancakes are usually a hit if you have time to make them.
  3. Something is better than nothing. I would really recommend avoiding the fast food drive thru breakfast. Usually this isn’t going to be the healthiest food, but also, eating on the run results in poor digestion and tummy aches.If on occasion, you are late and have to do breakfast in the car, try a trail mix with dried fruit, nuts, and cereal. Another option would be a Clif ™ bar or Larabar ™ with a string cheese.
  4. Use the weekend to make breakfast a special meal for your family. The weekend breakfast can be such a fun family (and friends) tradition. Eating breakfast at home gives kids another chance to have a family meal at the table, which builds good habits, communication skills, and relationships. Breakfast foods tend to be popular with kids, and can be made with a healthy spin.

Examples of a Better Breakfast for Children:

  • Multigrain pancakes with blueberries and scrambled eggs. Try a maple-agave syrup blend (it’s less expensive than 100% maple syrup but still contains whole ingredients instead of high fructose corn syrup). Another healthy topping is homemade strawberry-rhubarb syrup which you can make by simmering chopped rhubarb and strawberries with a few tablespoons of water.
  • Granola, fruit, and yogurt parfait. Make it seasonal by stirring in pumpkin spice granola or farmers market fruit. Make it a winner by setting bowls of yogurt at the kids’ places at the table, and allow them to pick from an array of mix-ins on the table that they can spoon in themselves.
  • Organic bacon or sausage, whole grain English muffin spread with fruit preserves.
  • Whole grain toast, egg scramble or omelet with any of the following: chopped peppers, spinach, broccoli, peas, mushrooms, onions, tomatoes virtually any vegetable, black beans, cheese.
  • Oatmeal, berries, and nut butter mixed in. Top with homemade coconut whipped cream, which can be made by whipping canned coconut milk with beaters on high until foaming and thick.

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