Finding time to focus on our wellbeing can be tricky, especially for busy families.

However, incorporating a simple, daily routine that takes just two minutes can have a huge impact on your kids' emotional health and your family’s overall wellbeing.

So we thought we'd share a few 2-minute daily routine ideas that include elements of play, mindfulness, and emotional check-ins.

The Importance of a Wellbeing Routine

Before diving into the specifics, it’s important to understand why a wellbeing routine is beneficial. Daily routines help create a sense of stability and security for children, which is essential for their emotional development.

Short, consistent practices can help children learn to manage stress, express their emotions, and develop resilience. For parents, these routines offer a moment to connect with their children, fostering stronger relationships and promoting a supportive family environment.

Step-by-Step Guide to a 2-Minute Wellbeing Routine

1. Start with a Check-In‍
  - Time: 30 seconds
  - Activity: Begin the routine with a quick emotional check-in. Ask your child how they are feeling today. Use simple questions like, “What was the best part of your day?” or “Is there anything that made you feel sad or worried?” This helps children articulate their emotions and feel heard.
  - Tips: Use emotion cards or a feelings chart to help younger children identify and express their emotions.

2. Practice Mindful Breathing
  - Time: 30 seconds
  - Activity: Teach your child a simple breathing exercise to help them calm their mind and body. One effective method is the “5-4-3-2-1” technique, where you take five deep breaths together. Inhale through the nose for four counts, hold for three, and exhale through the mouth for two counts. Repeat as necessary.
  - Tips: Make it fun by pretending to blow out candles or inflate a balloon with each exhale.

3. Engage in a Mini Play Session**
  - Time: 30 seconds
  - Activity: Spend 30 seconds playing a quick game or engaging in a playful activity. This could be anything from a tickle fight, a quick round of rock-paper-scissors, or a silly dance. The goal is to incorporate play to lift spirits and strengthen your bond.
  - Tips: Choose activities that require minimal setup and can be done anywhere.

4. Share a Positive Affirmation
  - Time: 15 seconds
  - Activity: End your routine with a positive affirmation. This could be something like, “You are brave,” “You are loved,” or “You did a great job today.” Encouraging positive self-talk helps build self-esteem and resilience.
  - Tips: Encourage your child to come up with their own affirmations over time.

5. Close with a Hug or High-Five
  - Time: 15 seconds
  - Activity: Conclude the routine with a physical gesture of love and support, such as a hug, a high-five, or a fist bump. This reinforces the connection and leaves your child with a feeling of warmth and security.
  - Tips: Adapt the gesture based on your child’s preference and comfort level.

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Ten 2-Minute Activities to Boost Wellbeing

1. Gratitude Game
  - Activity: Take turns saying one thing you’re grateful for. This helps foster a positive mindset and appreciation for the small things in life.

2. Quick Storytime
  - Activity: Share a short story or a favorite memory. This can be a great way to wind down and promote relaxation.

3. Joke of the Day
  - Activity: Share a funny joke or a riddle. Laughter is a great way to reduce stress and improve mood.

4. Stretching Exercise
  - Activity: Do a quick stretch together, such as reaching for the sky or touching your toes. Physical activity can help release tension and improve focus.

5. Creative Drawing
  - Activity: Spend 2 minutes drawing something fun or silly together. This can be a great way to express emotions and stimulate creativity.

6. Affirmation Mirror
  - Activity: Stand in front of a mirror with your child and say positive affirmations together. This helps build self-confidence and a positive self-image.

7. Dance Party
  - Activity: Put on your favorite song and have a mini dance party. Dancing is a fun way to get moving and boost your mood.

8. Mindful Listening
  - Activity: Sit quietly and listen to the sounds around you for 2 minutes. This exercise helps improve focus and mindfulness.

9. Breathing with a Stuffed Animal
  - Activity: Have your child lie down with a stuffed animal on their belly and watch it rise and fall as they breathe. This is a fun way to practice deep breathing.

10. Feelings Drawing
  - Activity: Ask your child to draw how they are feeling right now. Discuss the drawing afterward to understand their emotions better.

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Printable Bits

To help you with your new routine, here are some printable resources:

1. Mindful Breathing Guide
  - Description: A visual guide to the “4-7-8” breathing technique.
  - How to Use: Place this guide somewhere visible, like the refrigerator or a bedroom, as a reminder to practice mindful breathing.

2. Affirmation Cards
  - Description: Cards with positive affirmations that you can use or create your own.
  - How to Use: Read a new affirmation each day or let your child choose one.

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