In our previous blog post, we shared about the importance of self-care, especially for parents. In this post, we expand and highlight ways to practice self-care as a family.
The idea of carving out time for self-care can feel daunting when you're juggling work, school, chores, and the never-ending to-do list. This can feel especially true when you're responsible for the well-being of your children, too. However, supporting a family self-care plan is not only doable — it’s essential for everyone’s mental and physical health. It’s also a great way to teach children about the importance of self-care. A family self-care plan can also be about creating a balanced routine where each family member’s needs are addressed, and everyone gets a little time to recharge. Now is a great time to start thinking about how you can build a simple, sustainable self-care routine for your whole family. In this post, we’ll discuss how to create a family self-care plan that works for every age group, with easy-to-implement activities that can bring everyone closer while supporting individual needs.
Why a Family Self-Care Plan is Important
Self-care doesn’t only mean bubble baths and spa days (although those are nice!). It’s about prioritizing activities that help reduce stress, build emotional resilience, and promote healthy habits. When you plan self-care as a family, you create a sense of shared responsibility and set a positive example for your kids. Everyone, from toddlers to teens to parents, benefits from regular moments of relaxation, connection, and play. The science behind self-care shows that regular breaks, physical activity, social connections, and mindfulness practices all contribute to mental clarity, emotional balance, and better physical health. In a busy household, it can be difficult to find the time for yourself, but a family-centered approach can make it easier and more fun.
Step 1: Identify Family Needs
Every family is different, and so are the ways in which they experience stress and joy. To create a successful self-care plan, it’s important to first assess the needs of each family member:
Parents may need time to relax or engage in stress-relieving activities to cope with work demands or household management.
Young children may need activities that help them express their emotions and burn off energy.
Teens may benefit from time to unplug, explore their hobbies, or just spend time together in a relaxed setting.
By taking everyone’s needs into account, you can build a plan that allows for both individual and family-wide moments of self-care.
Step 2: Design Your Plan Around Simple, Inclusive Activities
Creating a self-care plan doesn’t need to be complicated. The key is consistency, flexibility, and variety. Here are some easy-to-implement self-care activities that can be tailored to all ages and help foster a sense of connection while prioritizing everyone’s well-being:
1. Family Movement Time: Get Active Together. Physical activity is one of the most effective ways to reduce stress, improve mood, and enhance overall health. It’s also a great way for families to bond while taking care of their bodies.
Toddlers & Young Kids: Turn on some music and have a family dance party. You can also create simple games like "Simon Says" with movements or obstacle courses in the living room.
Older Kids & Teens: Go for a walk or bike ride together. If your family enjoys sports, play a game of basketball, soccer, or even a friendly competition of tag.
Parents: Consider joining in with your kids or taking a solo walk for some mindfulness. If possible, attend a local fitness class that offers family options. Tip: Schedule movement time regularly — even 15 minutes a day can have noticeable benefits.
2. Family Mindfulness & Relaxation. Mindfulness practices help with emotional regulation and stress reduction. It’s also a wonderful way to spend quiet time together while fostering awareness and presence.
Toddlers & Young Kids: Try short, guided breathing exercises (e.g., pretending to blow out birthday candles), or read a calming story before bed. You can also use fun tools like a "calm-down jar" filled with glitter that children can watch settle.
Older Kids & Teens: Lead them through simple meditation or deep breathing exercises. Apps like Headspace and Calm have child-friendly versions, or you can make it a regular family practice to end the day with a gratitude round where everyone shares one thing they’re thankful for.
Parents: Use a mindfulness app or simply practice deep breathing for a few minutes. It can help you unwind after a busy day and model the importance of taking care of your mental health. Tip: Start with short, 5-minute sessions and gradually increase the time. Mindfulness can become a family ritual that helps everyone manage stress.
3. Family Meal Prep and Cooking. Cooking together is an excellent way to build teamwork, improve communication, and bond over a shared task. Plus, preparing healthy meals supports everyone’s physical well-being.
Toddlers & Young Kids: Let them help with washing vegetables, stirring ingredients, or setting the table. Make cooking fun by creating “mini chef” moments, where they can decorate their plate or create fun food shapes.
Older Kids & Teens: Involve them in meal planning or try new recipes together. Teens can take on larger tasks like chopping, stirring, or even cooking a meal entirely. This gives them responsibility and helps them feel empowered.
Parents: Use this time as an opportunity to model healthy eating habits and teach your kids about nutrition. You can also take turns preparing meals with your partner to make the process easier. Tip: Make meal prep part of the weekend routine, so it's a stress-free, enjoyable activity for everyone.
4. Digital Detox: Create Tech-Free Zones. In today’s digital world, it’s easy to become overwhelmed by screens. Establishing tech-free zones or times can encourage connection and relaxation.
Toddlers & Young Kids: Have designated screen-free playtime, where they can enjoy toys, books, or outdoor play without the distraction of technology.
Older Kids & Teens: Set aside certain hours in the day where everyone (parents included!) puts away phones, laptops, and tablets. Use this time for family conversations, board games, or just enjoying each other’s company.
Parents: Be intentional about your own screen time. Use tech-free time to unwind, read, or focus on activities that don’t involve screens. Tip: Have a family discussion to agree on screen-time limits, so everyone feels heard and involved in the process.
5. Create a Family Gratitude Ritual. Taking time to acknowledge the good things in your lives can improve happiness and emotional health. A family gratitude practice helps everyone focus on the positives, creating a supportive and loving atmosphere.
Toddlers & Young Kids: Help them share what made them happy during the day, even if it’s something simple, like a fun toy or time with a family member.
Older Kids & Teens: Encourage them to write down or share something they are grateful for each day. You could make this a fun challenge — like a “grateful jar” where each family member writes something positive on a piece of paper and adds it to the jar to be read at the end of the week.
Parents: Lead by example. You can start a nightly routine where you all share one thing you're thankful for before bed. Tip: Gratitude rituals can be as simple as sharing one thing you're thankful for each night. This practice can bring a sense of calm and positivity to the family.
Step 3: Make It a Routine
The key to a successful family self-care plan is consistency. Make self-care activities part of your weekly routine, and don't feel the pressure to make them perfect. Flexibility is important — sometimes life gets busy, and that’s okay. The goal is to prioritize small, meaningful moments of connection, relaxation, and health that everyone can enjoy.
Creating a family self-care plan is a powerful way to improve your family’s well-being while strengthening bonds. By incorporating simple, easy-to-implement activities into your daily life, you’ll ensure that everyone, from toddlers to parents, has the tools they need to reduce stress, promote mental health, and enjoy time together. Consider setting aside time to reflect on how your family can prioritize self-care, and embrace the idea of nurturing both individual and collective wellness. By making small, sustainable changes, you can make this year, the year that your family thrives — together.
ADHD - Autism - Executive Functioning - Learning Disorders
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