Start Smart: A Research-Backed Healthy Morning Routine for Kids
Kickstart your child’s day with this simple, research-backed guide to a healthy morning routine for kids that nourishes body, mind, and soul.
Are you tired of chaotic mornings with your kids? Do you wish you could start the day on a positive note, with energy and enthusiasm?
You’re not alone.
Establishing a healthy morning routine for kids can make all the difference in their day, and yours too.
Why a Morning Routine Matters for Kids
Research shows that a consistent morning routine can significantly impact a child’s mental and physical well-being.
Here are some of the key advantages of establishing a morning routine for children:
Teaches Responsibility: A morning routine helps kids learn to manage their time, prioritize tasks, and develop a sense of responsibility. Research has shown that children who have structured routines tend to exhibit better time management and accountability.
Builds Healthy Habits: By incorporating healthy habits like exercise, breakfast, and hygiene into their morning routine, kids can develop good habits that will benefit them throughout their lives. According to studies, children with regular routines are more likely to engage in healthier lifestyle practices.
Improves Time Management: A morning routine helps kids learn to allocate time for different activities, enabling them to complete tasks efficiently and make the most of their day. Research from Harvard University highlights that time management is a critical skill developed through structured routines in childhood.
Enhances Organization: By following a morning routine, kids can develop organizational skills, ensuring they have everything they need for the day ahead. A study by the University of Oxford found that children who have regular routines are better able to plan and organize their activities.
Reduces Stress: A structured morning routine can reduce stress and anxiety in kids, setting them up for a more positive and productive day. Research shows that children with routines experience less anxiety and are better equipped to manage stress. For example, a study published by the American Psychological Association highlights the role of consistency in reducing stress.
Promotes Independence: As kids get older, a morning routine can help them become more independent, taking care of their own needs and preparing themselves for the day. A well-organized routine teaches autonomy, a concept emphasized in developmental psychology.
Improves Mental and Physical Well-being: A morning routine that includes activities like meditation, exercise, or reading can improve kids’ mental and physical well-being, leading to better focus, energy, and overall health. Research by the National Institutes of Health demonstrates the positive effects of morning exercise and mindfulness on children’s well-being.
Sets a Positive Tone: A morning routine can set a positive tone for the day, helping kids start their day feeling more energized, motivated, and focused. According to this article, starting the day with intention can lead to increased productivity and happiness.
Encourages Family Bonding: A morning routine can provide opportunities for family bonding, whether it’s through shared breakfast, conversation, or activities. Family routines have been linked to stronger emotional connections and better communication. This study by the National Institutes of Health explores how family routines support emotional well-being.
Lays the Foundation for Success: By teaching kids the importance of a morning routine, parents can help them develop essential life skills that will serve them well in their future academic, professional, and personal pursuits. Consistent routines are linked to academic success and emotional resilience, as detailed in this educational research.
A 5-Step Morning Routine for Kids
So, what does a healthy morning routine for kids look like? Here are five simple steps to get you started:
- Consistent Bedtime/Wake Time: Establish a consistent bedtime routine that includes setting out clothes for the next day. Invest in a sunrise alarm to wind down while reading books (no screens!). Try to establish a consistent wake-up time even on weekends (be careful how long your kids sleep in or this can make it more difficult for them to fall asleep at night). This helps to regulate your child’s body clock and ensure they get quality sleep.
- Healthy Breakfast: Eat a nutritious breakfast high in protein like baked oatmeal, eggs, or protein-rich pancakes. A healthy breakfast has been shown to improve concentration and memory.
- Scripture: While eating breakfast have your kids read individual devotionals with Scripture. Encourage them to read the Bible verses out loud. Share around the table and pray over the upcoming day. Include what you are grateful for to set a positive tone for the day. Two favorite devotionals for kids in our house are How God Grows a Courageous Girl and 3 Minute Devotions for Boys
- Get Moving: Incorporate brief physical activity, such as plank challenges, lunges, or pushups, to boost serotonin and get the blood pumping. Two years ago, after breakfast, I began doing planks with my kids. We start at 30 seconds on the first day of school and add 1 second every day, Monday through Friday. It not only helps them get into the habit of moving their bodies first thing in the morning, but it also provides essential core strength.
- Positive Affirmation: End the morning routine with a consistent motivational quote or statement of affirmation. On particularly tough mornings, we sometimes take a moment in the car on the way to school to share specific things we’re grateful for. For years now, before my kids get out of the car, I tell them, “Be bold. Be kind. Be brave. Love like Jesus. And remember, I love you always and forever.” You don’t need a catchy slogan, though—the key is helping your kids start their day by focusing on the truth.
Tips for Making Mornings Fun and Engaging
To make mornings enjoyable for your kids, try these tips:
Let them take ownership: Allow your child to choose their outfit or pick the breakfast menu.
Make it a team effort: Involve your child in the morning routine, like helping with breakfast prep or feeding a pet.
Add some fun: Play upbeat music, have a dance party, or read a funny comic strip together.
Be consistent: Stick to the routine, even on weekends or during vacations, to maintain a sense of structure and routine.
Incorporating these simple steps into your child’s morning routine will prepare them for a more joyful, productive day.
Remember, the key is to keep it fun and engaging, so don’t be afraid to get creative and make it your own.
Creating Your Morning Routine
While establishing a morning routine for your kids is essential, it’s equally important for moms to prioritize their well-being by creating a routine that works for them too.
As a mom, your energy, mindset, and overall health play a crucial role in setting the tone for the entire household. That’s why carving out time for yourself in the mornings—whether it’s for quiet reflection, a workout, or connecting with God through Scripture—can help you start the day with peace, purpose, and strength.
When you invest in your own morning routine, you’re better equipped to handle the demands of motherhood and daily life with patience and joy.
If you’re looking for guidance on how to build a morning routine that nurtures both your body and spirit, join Early Morning Habit—a program designed to help moms sleep better, rise earlier, and renew every morning with God’s Word and a rejuvenating workout.
It’s a powerful way to set your day up for success and model the importance of healthy habits to your kids.
When you lead by example, not only will you feel more energized, but you’ll be instilling a lifelong love of healthy routines in your children too.
Ready to transform your mornings?
Get started with Early Morning Habit today and see how a simple, intentional routine can change everything.
Ladies, let’s rise.
Pin the image below for later.
