Wellness practices can help families become more intentional with time and build healthier daily habits. Wellness may look different for every family based on priorities, schedules, and needs—but research continues to show that mindfulness, routines, and time in nature can support the mind, body, and soul.

The information in this article is not intended to treat any health or mental health conditions. If you have medical or psychological symptoms, please seek professional assistance. Your health is important. This article is designed to share practical areas to consider as you explore wellness practices for your family.

MINDFULNESS

Here are a few practices I have tried with my family at different developmental stages. They can be fun, creative ways to teach kids and teens mindfulness. Many of these exercises are sensory-based, so if you have a child who is sensory sensitive, consider adapting the activity over time.

Mindful Eating

Mindful eating is a great practice at any age, but it can be especially helpful to introduce when kids are young so they can carry it through life. Start by choosing foods with different tastes, textures, and smells—like chocolate and oranges. I usually pick four items.

The mindful practice is to slow down and use all five senses before eating.

For example, with an orange:

• Hold it in one hand and describe the weight, shape, color, and texture.
• Hold it up to your ear—does it make any sound?
• As you peel it, notice the smell and describe it.
• Pull off one wedge and describe the texture and color.
• Take a bite and let it sit for a moment before chewing slowly.
• Notice the taste before swallowing.

Each food item takes time to eat. Some kids will have more patience than others, so choose foods that are entertaining and fun—crunchy versus soft, salty versus sweet, or even something sour.

This can also be a helpful phrase at the dinner table when kids want to eat too quickly:
“Mindful eating, please.”

Mindful Breathing

As parents, we probably use mindfulness more than we realize. How many times have you told your child to “breathe” when tears are rolling down their cheeks?

Breathing is vital to our health, and mindful breathing is a simple practice of slowing down and noticing each inhale and exhale. There are many breathing techniques available online, along with mindfulness apps that guide you through exercises.

Mindful breathing can be especially helpful when you notice emotions shifting—those moments when feelings get elevated. That’s the time to pause, take a deep breath, and slowly exhale.

It’s easy to react from emotions, but we may respond differently to sadness, anger, or hurt if we take that slow breath first. Mindful breathing is a wonderful practice to try as a family.

Mindful Walking

Mindful walking can be as engaging and interactive as you’d like, and it can be adapted for all ages. Every environment is different—walking on the beach will feel different than walking through Fisherman’s Wharf.

Like mindful eating, mindful walking focuses on awareness of the senses and the body. I like to have children notice how the foot touches the ground—heel to toe—and how their weight shifts from one foot to the other with every step.

Allow time for your family to describe:

• the smell in the air
• the sounds they hear
• anything they taste
• what they see around them

Mindful walking can start in your house or anywhere outside. It can be practiced for as little as five minutes. Longer than 15 minutes can feel challenging for some kids, but the more it’s practiced in different environments, the more awareness builds over time.

ROUTINES

As the new year begins, it’s a great time to think about how to intentionally make time to eat, sleep, and reflect. Technology and screen time can take up hours of family quality time. One study shows that adolescents spend about six hours per day on screens outside of school, and younger children up to four hours a day.

Time spent on screens can impact time spent practicing social skills in person, sleeping, and even eating. And for adults, doomscrolling has become part of many daily routines, too.

Creating a routine can be a helpful way to establish new habits—especially if you start small.

Sleep

Research continues to show the value of sleep. I remember when I was a teenager and my driving instructor told our class that the number one cause of car accidents was sleep-deprived drivers. It’s no surprise that sleep supports brain function, while lack of sleep can impair judgment and decision-making.

Just as naps matter for toddlers and extra sleep supports teenage brain development, sleep is part of wellness for the body and brain at every age.

Questions to consider:

• How am I functioning today with the amount of rest I’m getting?
• How are my children’s sleep patterns right now?

If your household doesn’t have a bedtime routine, start small. Consider a time when the TV is turned off, a book is read, or quiet time is built in before settling into bed.

Eating

Eating is another wellness practice we sometimes do without thinking. The foods we eat affect how our bodies function, and the timing of meals matters too.

Ask yourself:

• Are you and your family getting enough protein?
• Enough water?

Research shows that eating a variety of healthy foods helps protect against disease. It can be challenging to fit in enough fruits and vegetables, so try thinking in terms of “rainbow foods.” This concept has been helpful for me when planning meals or making a grocery list.

Harvard Medical School has also written about the benefits of eating colorful foods.

More questions to consider:

• As a parent, am I eating what I need to fully function?
• What time of day do I feel most sluggish?
• When do my children get “hangry”?

Keeping healthy snacks on hand can help during those moments.

Reflection, Prayer, Meditation

Quiet time alone with your thoughts can feel uncomfortable for some people—and deeply needed for others. It’s no wonder we’ve all seen commercials of moms staying in the bathroom longer than expected, just to get a few extra minutes alone with chocolate or a quiet soak in the tub.

If that sounds familiar, take this moment to give yourself credit.

You can even try this simple calming technique: cross your arms in front of your chest and slowly tap your shoulders. That’s called a butterfly hug. Being kind to yourself matters.

As parents, we often sacrifice personal time for our families. But wellness includes taking care of you, too. Creating a specific time of day to reflect, pray, or meditate may support your wellbeing. Research shows that even 15 minutes a day of mindful meditation can decrease anxiety and increase happiness.

Sometimes I look at clouds, birds, or leaves on trees. I’ve even pulled my car over in a beautiful spot, set a timer for five minutes, and given myself space to ponder or pray.

Consider creating a routine for yourself—or a practice the whole family can participate in. There are also calming visuals and instrumental music available on TV, or you can simply step outside into nature.

Nature-Based Exercise

Movement and time in nature are both strongly supported by research as vital to our health. Exercise can decrease inflammation and support longevity. Blue Zones research also highlights the value of movement and healthy lifestyles.

We are fortunate to live in Monterey County, with access to beaches, trails, and outdoor spaces that invite us to move and reconnect.

As a family, consider exercise that brings your family joy. For example, bike rides are wonderful—but only if everyone is interested and able. If biking works for your family, try exploring a new trail each month.

If you’re hoping to try something new—like yoga—consider starting without a big investment. Before buying every family member a new mat, try stretching outside at sunrise or sunset a couple times a week, then reflect together:

• Did everyone enjoy it?
• Was it the movement—or the outdoor setting—that felt meaningful?

Even a simple neighborhood walk can be powerful. Going barefoot in the grass, pointing out birds, and practicing the five senses can strengthen connection through movement and nature.

Good luck with your future wellness journey!