22 Oct Planning for a Smoother Start to the Day: Tips from an Occupational Therapist
If you are anything like the majority of families I speak with, getting up, ready and out the door in time for school and work is often a very busy and stressful way to start the day. Given the high demands of the day ahead, minimising stress in the morning is an important way to set yourself, and your family, up for success. Here are some tips that might help.
1. A smooth morning starts the night before
Being organised and planning for the next day will help to minimise rushing around in the morning. Have uniforms ready to go, bags packed (as much as possible), water bottles filled and waiting in the fridge. Are hair brushes and toothbrushes where they should be? Can school bags be waiting at the front door, ready for the morning? Following this, a consistent night time routine with adequate sleep will encourage a smoother start in the morning with better energy levels and the capacity to accomplish the tasks required.
2. Have a plan
Routine and consistency are key ingredients for success. Kids thrive when they know what to expect. When they can practise and master skills to build confidence and independence. Developing a morning routine with your child, ensuring they have input into how it is structured, will give them the opportunity to have some ownership over their morning and increase the likelihood of them following through with it. Having a set departure time for each day helps to manage expectations and supports your child to gain an understanding of time.
3. Use visuals
Following on from this plan, a visual schedule will help keep your child on task. Even if they know the steps required to get ready in the morning, a visual schedule eliminates the need to remember each step, particularly when they are tired, busy or anxious about the day ahead. A written or picture list of the morning tasks that can be ticked off as completed acts as a reminder of what needs to be done, offers a chance to feel a sense of achievement as tasks are ticked off and encourages autonomy and independence as they follow their list.
4. Choose your battles
Some days will run smoothly and you will feel like you have mastered the art of mornings. Other days will present challenges and test your patience. In both instances, choose your battles. For example, asking a child what they would like for breakfast could lead to them asking for anything. Instead, offer a couple of choices that you know they like – “would you like Weetbix or eggs on toast this morning?” This still gives them some choice and control but also avoids the arguments that may follow when they ask for something that is not available on that day.
5. Make opportunities for connection
Amongst the business of the morning rush, the little things count. Sharing a joke or a smile, calling out the helpful or positive things they do or offering help when they need it, can make a big difference to the mindset of your child and help set the tone for the morning.
6. Encourage movement
Every morning, our kids enter their classroom where they will be required to listen, follow directions and sit (mainly) still for several hours, as well as manage the other demands of the school environment. This can, knowingly or unknowingly, affect their capacity to get ready in the morning. Following the suggestions above can support them to do their best. Where possible, allowing time to move their bodies on the way to or before leaving for school can also help them to use this excess energy and prepare them for the demands ahead.
Keeping in mind that all kids and families are different, I hope that you can take at least something from the list above to try at home that will make a positive difference to your mornings. If you feel as though you and your child would benefit from additional support, we would love to work with you. Please feel free to contact us on 6381 0071 to arrange a time to meet with one of our friendly therapists.
