Small Shifts for Families: Helping Kids Stay Balanced During the Holiday Season
The holiday season is a time filled with family traditions, delicious meals, and plenty of excitement for kids. But it can also bring extra treats, busy schedules, and less time for regular routines. For parents, helping children maintain balance during this time doesn’t mean restricting holiday fun. It’s about making small, healthy shifts that keep everyone feeling good.
Why Balance Matters for Kids During the Holidays
Children thrive on routine, but during the holidays, normal schedules often get disrupted. Between family gatherings, school parties, and travel, kids may get less sleep, less physical activity, and more access to high-sugar holiday foods. Supporting your child with mindful strategies can help them enjoy the season without feeling sluggish or overwhelmed.
Small Shifts That Make a Big Difference
1. Keep Moving (Even in Small Ways)
Holiday events can leave little time for structured exercise. Instead of worrying about full workouts, encourage small, active moments:
- Take a family walk to look at holiday lights or try these other family activities.
- Start the morning with a 5-minute stretch together.
- Dance to holiday music while decorating or baking.
These little bursts of activity help kids burn energy, manage stress, and maintain a healthy routine.
2. Practice Mindful Eating as a Family
Holiday meals are a highlight, and tend to be a time when hunger cues are ignored, like a stomach growling or feeling full. Festive treats are everywhere, but instead of saying “no,” try teaching balance:
- Encourage your child to fill a balanced plate with fruits, veggies, and protein first, then enjoy a holiday treat.
- Slow down and enjoy meals together. This helps kids notice when they feel full.
- Avoid labeling foods as “good” or “bad.” Instead, talk about “everyday foods” versus “sometimes foods" and try eating smaller portions of "sometimes foods."
This helps kids enjoy holiday flavors without overindulging or feeling guilty.
3. Protect Sleep and Routines
Late nights and exciting activities can throw off a child’s sleep schedule. Try to keep bedtime and wake-up routines as consistent as possible. A well-rested child is more likely to manage holiday excitement and less likely to reach for extra sweets to stay energized. Here are additional ways to keep the sleep schedule on track.
Other ideas can include asking for gifts that keep the whole family moving, like jump ropes or video games that require you to move. Get the whole family to dance during ad breaks like jogging in place or jumping jakcs.
The holidays don’t have to mean letting go of healthy habits. With small shifts, like staying active, practicing mindful eating, and keeping routines steady, you can help your child enjoy the holiday season to the fullest while maintaining balance.
By focusing on balance rather than restriction, you’re setting your kids up with healthy habits that last well beyond the holidays.