Do you know what it’s like to be so overwhelmed with responsibility that you can’t even think about taking care of yourself? This is a common scenario for parents, who are often stretched tight between work and family. But we’re here to tell you that this doesn’t have to be the case! With some effort, and by implementing these 29 healthy habits into your daily life, you’ll soon find that your whole family will be happier and healthier in no time.

Eat breakfast together every morning.

Studies have shown that eating breakfast together as a family can help improve your child’s academic performance, mental health and even give them better social skills. Breakfast is the “most important meal of the day,” so take advantage of it!

Keep healthy family habits by keeping in touch with extended family members.

When schedules become full, it becomes easy to neglect contact with grandparents or relatives who are only an hour away. Make sure you set aside time for visits where possible—your children will be happier when they get to see their favorite people from back home. Plus, these short trips could provide some much-needed breaks for parents too.

Create a morning routine for yourself and your family

While mornings can often be hectic, this is a great time to implement a morning routine. With the same schedule every day (breakfast at a specific time, set out clothes for everyone before bedtime), it will make your life so much easier when you become more aware of what needs to get done and when.

Make mealtimes special

When was the last time someone stopped playing on their phone long enough to enjoy dinner with you? It’s easy in today’s world of social media connections and email-checking to lose track of how important meals are. Making mealtimes into something that the whole family looks forward to—and sharing stories about each person’s days while breaking bread together—can do wonders for quality family time. 

Take a walk after dinner to help digest your food and wind down for bedtime.

Regardless of your children’s ages, this is a great way to reconnect as a family and help everyone feel calmer before bedtime. Plus, it will give you all some much-needed exercise!

Limit television time

While we aren’t here to tell you how many hours should be spent in front of the TV each day (we’re sure that depends on age and other factors), limiting screen times can have positive effects across the board for young and old alike. We think those benefits speak for themselves. Not only does excessive screen time contribute to obesity, but studies show that kids who watch less than two hours per day are more well-adjusted.

Spend at least 30 minutes outside each day

This can be anything from a family bike ride to playing ball in the backyard. Outdoor time is often underrated for children’s development, but studies show that kids who spend more time outside are less likely to develop depression. Not bad for just stepping out your door! It also helps them sleep better and improves immune functions.

Organize weekly or monthly activities with friends & extended family members

Whether it’s dinner together at grandma’s house every Friday night or an impromptu playdate at the park with some nearby neighbors, taking advantage of these opportunities can help your kids feel connected with others while giving you much-needed adult conversation too. Plus, getting involved in other people’s lives has improved mental health, so there are some great benefits for everyone.

Avoid using electronic devices in the bedroom at least 30 minutes before bedtime.

We know it’s tempting to wind down with Netflix or your phone when you get back from work, but studies show that doing so prevents people from getting a good night of sleep. This makes sense—when we’re exposed to too much light in our dimly lit bedrooms, our brains produce more melatonin, which is responsible for regulating sleep patterns. Limiting screen time to an hour (or even half!) before hitting the hay can help improve your quality of rest and make sure you wake up feeling refreshed each morning.

Get enough rest so you can be alert during the day.

It can be tempting to push through that early morning grogginess or the mid-afternoon slump, but studies show that lack of sleep significantly impacts mood and memory. So taking care of your bedtime routine (and getting between seven and nine hours each night) will help you feel more energized during the day. Plus, it might just keep you from snapping at the kids, too—they’ll thank us for that one later!

Don’t sweat the small stuff.

Being an involved parent is so rewarding, but sometimes we all lose track of what’s important when our children are having meltdowns in public or refusing to eat their dinner again. Remembering why we decided to have these little ones around can do wonders for our patience levels and remind us that we’re all doing the best we can as parents.

Take time to relax every day.

Studies show that taking even five minutes each afternoon for some “me” time can improve your mood and help you manage stress levels. So whether it’s reading a book in the park or going on a walk with a friend, find an activity that enables you to unwind at least once a day. While it might be difficult when we have so much going on already, dedicated downtime is also critical for parents’ mental health. Try turning off your phone and focusing only on yourself while listening to calming music—you’ll thank us later.

Practice gratitude every night before bed – write three things that happened during the day which made you happy or proud of yourself.

Developing a habit of gratitude can do wonders for our mental health, especially when we’re feeling off-balance or stressed. Taking just five minutes each night before bed to write down what you are thankful for about yourself, your family, and the day’s events will help remind you that there is so much good in this life—and it all starts with being grateful!

Cook together as a family

Cooking doesn’t have to be time-consuming or stressful! Studies show that families who spend at least 20 minutes cooking together each day are less likely to eat fast food and more likely to try new recipes. Plus, you’ll feel closer as a family when everyone’s involved in preparing the meal. Just remember: choose recipes that aren’t too complicated for little ones (and don’t forget they can help with measuring ingredients), so your entire family ends up satisfied—not stressed.

Play board games, sports, or other activities with your kids 

It’s easy to get stuck in our daily routines. But taking the time for family activities is essential for bonding relationships. The important thing is spending quality time with each other and enjoying life’s simple pleasures. Whether it’s playing board games, going on a hike, or simply reading together every night before bed, make sure you’re creating memories as a team. And don’t forget that “fun” doesn’t always have to mean expensive—you can try DIYing your next project or even just doodling pictures of your favorite vacation spot.

Get involved in their hobbies and interests. 

In the early years, it’s easy to focus all of our attention on each child. But as they grow older, remember that quality time together is just as important. Taking a genuine interest in their interests will strengthen your bond and create more memories you’ll cherish for a lifetime. Plus, you might learn something new along the way—you never know when inspiration may strike if we’re open-minded enough. Cultivating this type of mutual understanding between parents and children can help improve kids’ chances of success, which makes everyone happy!

Take a family vacation once per year.

It’s easy to get caught up in our daily lives and push traveling off until some indefinite point in the future. But research shows that a regular dose of quality time together away from distractions can relax parents and provide world education for children! Even better? You don’t have to go far.

Make your kid(s) a bedtime story reading ritual.

Bedtime stories may seem like another “chore” we’d rather skip out on, but studies show that reading to your child helps them build vocabulary. We all have fond memories of bedtime stories from our childhoods. So take some time each night before lights-out and snuggle up for a great read!

Spend quality time with your children by helping them with homework and reading books together

Let’s face it—our kids will only be home with us for so many years. So rather than rushing through daily activities, savor each moment with them. Whether it’s playing math games, reading books together, or helping them study for their next test, investing in our children now will reap dividends later.

Plus, they’ll feel more loved when we take the time to help out—not convinced? Studies show that students who receive regular encouragement from parents are more likely to attend college and less likely to drop out before graduating high school. By building a foundation of support early on, you’re setting up your kid(s) for success both inside the classroom and beyond.

Take care of yourself.

It can be hard balancing parenthood with everyday responsibilities, but remember that you’re not alone. Whether it’s finding time to exercise or carve out some “me” time each day, take care of yourself too. After all, your children will only be home with us for so many years.

As parents, we can easily get lost in the daily grind without taking a step back and realizing what truly matters. But by establishing healthy habits now—and sticking to them—we can create an environment where our kids are happy and well-balanced throughout their entire lives. So whether it’s eating breakfast at the table together every morning or making sure they have plenty of playtimes outside, remember that being there is always enough.

Encourage creativity among your kid(s)

Studies show that encouraging creativity early on can help children develop their problem-solving skills inside and outside the classroom. So why not get them started with some fun family projects? Whether it’s drawing, painting, or building an airplane out of all those old cereal boxes in the garage, it’s bound to be an excellent time for everyone!

Limit screen time so that you can have more face-to-face conversations with your kids

We all know that screens are a significant distraction, but limiting screen time can also help improve your kids’ minds! Studies show that reducing the amount of time they spend in front of the TV (or tablet or phone) allows them to focus more on healthier activities like playing outside, sports, and reading.

Hundreds of hours spent together each year will likely yield far more significant benefits than watching their favorite shows alone for hours every day ever could! So remember—quality family time is always better than quantity.

Get up early to spend some extra one-on-one time with your spouse before the rest of the house wakes up.

There’s something about those early morning hours that can make even the most daunting tasks seem manageable. So why not get up a little earlier to spend some extra one-on-one time with your spouse?

Whether making pancakes together or going on a walk, spending quality alone “couple” time will strengthen communication and help you bond as individuals. Studies show that spouses who feel connected are more likely to live longer and healthier lives too.

Establish bedtime routines for kids

Are you having trouble getting your kid(s) ready for bed? Try establishing a cohesive bedtime routine they’ll look forward to each day.

By creating predictable habits (such as taking a bath, reading books, and saying goodnight), you’ll be able to help them wind down more easily before hitting the hay. Studies show that establishing bedtime routines can lead to better sleep too.

Have dinner as a family at least five nights out of 7

Studies show that families who eat together five nights each week are less likely to suffer from behavioral problems among their children.

Studies also reveal that family members who enjoy meals together tend to be more satisfied with life, which will surely help you throughout the years! So why not make dinner a priority?

Make healthy eating choices like fruits, vegetables, and lean meats instead of processed foods with high sugar or fat content levels.

We all know how important it is to eat healthily, so why not start with the kids?

Making healthier food choices can help them develop a sense of what’s good for their bodies and what isn’t. Studies show that eating nutritious foods like fruits, vegetables, lean meats, and whole grains (brown rice) leads to more robust immune systems. So don’t forget—the key to raising strong children starts with proper nutrition.

Find ways to make exercise fun for the whole family and promote a healthy lifestyle

Studies show that families who exercise together are more likely to stick with it for the long haul, so why not find ways to make fitness fun?

Whether it’s taking a family walk every night after dinner or joining an adult sports league, working out as a unit will help you all stay motivated and on track. It’s also essential for children of all ages to get their recommended 60 minutes of daily physical activity.

Have family meetings where everyone gets a say in what happens around the house

Studies show that families who have regular meetings tend to be more satisfied with life, so why not take the time this week for a family meeting?

Whether it’s a dinner or after school, it’s essential for everyone in your household (even teens and tweens ) to feel like they’re part of something. Scheduling weekly sessions where each member gets their voices heard will allow you all to come together as one—which is never easy. But remember: staying connected requires effort from both sides!

Conclusion

By establishing healthy habits that revolve around communication, nutrition, exercise, and family time, you can help your whole household grow up happier and healthier!