Families today face more demands than ever: school schedules, sports, work, and endless to-do lists that leave little room to pause and breathe. With so many competing pressures, it can be hard to know what truly matters most for children’s well-being.
Emily Brandt, MD, of the Anna Shaw Children’s Institute, reminds us that meeting a few simple, foundational needs can make family life easier and more joyful. This checklist includes doable, everyday habits that help kids thrive.
A Daily Wellness Checklist for Families
Small habits that make a big difference.
1. Prioritize Sleep.
Set a consistent bedtime that allows your child to get the recommended hours of rest for their age. Turn off screens an hour before bed, dim the lights, and create a calming routine—like reading together or quiet play.
2. Get Moving.
Aim for at least 60 minutes of active play every day. It doesn’t have to be organized sports—bike rides, playground time, backyard games, or family walks all count. Bonus points for outdoor time in nature, which boosts mood and focus.
3. Make Time for Creativity.
Offer open-ended toys and materials, like blocks, art supplies, puzzles, or building sets, that spark imagination and problem-solving. Let your child lead the play, and when possible, include friends or siblings to build social skills like sharing and teamwork.
Meeting a child’s sleep, activity, and play needs can make a remarkable difference—improving their skills and mood and making family life easier and happier for everyone.”
Emily Brandt, MD, Anna Shaw Children’s Institute
4. Balance Screen Time.
Treat screens as the “dessert,” not the main course. Plan for screen-free periods during meals and before bed. Actively plan to fulfill a child’s need for sleep, physical activity, and creative play, and then fit screen time around those needs.
Encourage creative or educational use over passive watching—then turn devices off and make space for real-world play and connection.
5. Monitor What Kids Watch.
When there is time for electronics, spend time watching and playing with your children so it is interactive. Ask who is chatting with them electronically, and talk about what they are absorbing.
6. End the Day with Connection.
Spend a few minutes talking, reading, or playing together before bedtime. Ask about the best part of their day or something they’re looking forward to tomorrow. These small moments build security, confidence, and joy.
