“If you eat, sleep and move well today, you will have more energy tomorrow. You will treat your friends and family better. You will achieve more at work [or school] and give more to your community.” — Tom Rath, from Eat Move Sleep
This powerful advice is even more important today than when it was written—and more challenging when much of our day is spent inside, sitting and often in front of a screen.
So, what can you do?
Ensure you and your child(ren) spend time each day outside, preferably in nature. There is a strong connection between time spent in nature and a reduction in negative emotions. Need some ideas? Here are 31 classic outdoor games for you and your family to play.
Be sure each member of your household gets up and moves at least once per hour. It’s a great opportunity to get a glass of water (another important aspect of well-being!), check in with others (remember, relationships are important!), and reduce the risk of many long term health concerns. Here are some simple stretches to try during your day.
Speak with your child(ren) about screen time. Its forms are definitely not all created equal. We’re now using screens in so many different ways: to communicate, create, work, and explore. It’s still important to have a balance of screen and unplugged time. Keep in mind, however, given how important relationships are for well-being, screen time spent communicating with others needs to be considered. Talk to your child(ren) to better understand how they’re using their screens, and determine together a reasonable amount of daily screen time.
And please remember, parents, eating, sleeping and moving is not just for children. Look after yourselves, too!
REMINDER: Hanna Kidd and I hope to see you Tuesday, May 12th at 8a.m. or 2p.m. EST—wherever you are in the world—for our Tuesday Tips chat on ZOOM! Next week’s topic will be Cultivating Optimism.
The Ridley community is moving into uncharted territory, with new Remote Learning for students, and most of us either practicing physical distancing or in isolation—even quarantine—wherever we are in the world. Though this may be a time of uncertainty and change, our well-being doesn’t need to suffer. It may take more conscious, deliberate work than usual but, in keeping with Ridley’s vision to inspire flourishing lives (as defined by PERMA-V: positive emotions, engagement, relationships, meaning, achievement, and vitality), each of us can benefit from incorporating the following five behaviours into our days—until we see each other again.
1. Connect with others.
Whether you’re spending time with those you live with, be it to share a meal or complete that jigsaw puzzle, or you’re reaching out via video call to family and friends, or playing a shared game of online Scrabble, connecting is important. We are practicing physical distancing, not social distancing, since we know that relationships are vital to support our well-being.
Got gamers in the house? Common-Sense Media features family-friendly games and other helpful resources.
New in The Guardian, Dr. Lea Waters shares videos to support families who are in isolation.
2. Incorporate Mindfulness Into Your Day.
Mindfulness helps children become more self-aware. Knowing how they are feeling during this unsettling time not only promotes conversation but helps them nurture self-compassion. Mindfulness also helps students learn self-management and develop important decision-making skills. These skills support us in being present and engaged in our new reality—and ready to participate in learning and living activities.
Clear your head with Headspace — a free site which features a variety of meditation practices.
GoZen includes family-friendly videos and activities to support anxiety, resilience and more.
3. Seek beauty to savour and appreciate.
Immersing ourselves in art, music or nature—be it inside, outside or virtually—boosts our positive emotions. By exploring the resources available to us, we learn where our interests lie, which in turn increases our engagement and helps give us a sense of control over our new situation.
Recommended Resources:
Google Arts and Culture is a virtual treasure trove, providing visitors with tours of hot spots, street art, museums, and more.
Listen up! NPR offers this comprehensive list of live concerts to enjoy from the comfort of your own home.
Go on your own ‘home safari’ via webcams from your favourite zoo. Learn more in this handy guide from The New York Times.
4. Get physical.
We all know that exercise helps with our physical health, but it is also one of the best ways to build positive emotions, decrease anxiety and stress, and support healthy sleep. Exercising outside while practicing physical distancing is a great way to get the benefits of being in nature while moving our bodies. But if that isn’t possible, there are many ways to get physical while keeping indoors.
Recommended Resources:
Get moving with one of these active apps highlighted by Common Sense Media.
Your kids are sure to love these movement and mindfulness videos from Go Noodle.
Stretch it out with classes from YogaDownload.com — the perfect size for any space.
5. Find your purpose.
Every human benefits from a feeling of achievement—often connected to what we believe is our purpose in life. For students practicing physical distancing, it may at times feel like academic work provides their sole sense of purpose. It is important that they know they make a difference in the lives of others, within their families, communities and beyond. For inspiration, consider some of these resources.
Recommended Resources:
Reach out via one of these great ideas from Random Acts of Kindness — be sure to check out their kindness calendar!
From practicing gratitude to building optimism, Positive Psychology is offering great resources and activities you’ll want to try.
Keep it close to home with Operation Warm — a website highlighting online volunteer opportunities.
We’ll be sharing more resources in the coming weeks. In the meantime, please remember that as part of the Ridley community, you’re only an email away! Feel free to reach out for support and to learn more.
