I was both horrified and impressed at that moment. Impressed because she knew that the information was available via the internet, but horrified to realise that she didn’t know there was an even simpler way to discover the truth… I could just look at my measuring cup.

Technology has found its way into almost every aspect of our modern lives. I sit here right now typing away on my ultra thin and lightweight laptop while inside my purse just a foot away, yet another screen is available at a moment’s notice, just in case I’d like to check the weather, reach out to a friend, or watch a movie.

For our children, this is the way things have always been. They aren’t surprised by the fact that my phone can give me step-by-step instructions on how to get to a new friend’s house. Instead, they wonder why we adults are all so freaked out about screen time.

I don’t know any child who would actually rather watch a screen than get out into nature

But the research is clear, excessive screen time is not good for developing brains. In fact, researchers can actually predict a child’s future IQ based on how much of the time he or she sits in front of the television daily. And the result is: the more television hours, the lower the IQ.

So how can we help our children unplug and support their developing brains? I’ve got tips, but you might not like them… here they are.

1. Reduce your own screen time

The first thing to notice is what we’re modelling for our kids. If we spend all day connected to screens, we can hardly expect them to act differently. Their survival depends on following our lead and learning skills from us that they will need to thrive. So if we want our children to limit their screen time, guess what? We have to show them how. Turn off, unplug, and put away your screens. You can start with meal times, or a couple of hours in the evening. You can even go camping or schedule a vacation somewhere without TV/internet access. You could even choose to go on a [gasp!] Facebook diet.

Making interesting fiction and non-fiction books available for children to explore is a great way to entice them away from a screen

2. Offer alternative activities that are more fun

I don’t know any child who would actually rather watch a screen than get out into nature. Taking a walk, hike or bike ride is good for our health, reduces our blood pressure, and helps us relax. Going to a park, beach or studying wildlife can also be a great alternative.

Sometimes spending time in nature can be a spiritually moving and life altering experience. So don’t think you have to have a plan for the whole day; just pack a bag with water and snacks, get outside and see what happens!

I remember a time during college where our class assignment was to observe one square foot of ground for 30 minutes. I thought it would be incredibly boring. And there were moments when it seemed like nothing was happening, but then I’d notice an ant collecting food and I would feel the breeze and the sun would go behind a cloud and everything would change.

3. Books

Sure we can get lots of information online, but there’s nothing quite like the feeling of holding a good book in your hands. Making interesting fiction and non-fiction books available for children to explore is a great way to entice them away from a screen.

We recently checked out a book on science experiments for kids and my daughter is very excited about the experiments we’ve begun. In one simple experiment, we had three bowls of water: one warm, one cold and one at room temperature. The experiment was to put one hand in the warm water and one hand in the cold water for 30 seconds. Afterward, she was instructed to put both hands in the room temperature water and notice how each hand felt. She was amazed at the results. The room temperature water felt cold to her warm hand and warm to her cold hand, even though the water was the same temperature!

Engaging in scientific exploration is a great way to develop critical thinking skills and advance the love of learning.

Wouldn’t it be nice to know that your child can sew on a button, play an instrument, or convert ounces to cups without asking Google?

4. Creative endeavours

Painting, singing, playing music, sculpture, dancing and theatre are all incredibly good for our brains and our bodies. Engaging in creativity uses parts of our brains that go unused when we’re passively watching a screen. And these creative pursuits can be incredibly rewarding too.

It’s quite satisfying to paint around on a canvas or finally master a challenging riff. You may want to get some direct instruction for your child, or you can just let her explore and see where her interests take her.

Engaging in your own creative interests is the best way to encourage your child to develop hers. And even if you don’t consider yourself artistically inclined, it’s good for you and for your child to explore new activities and interests. Maybe there’s something you’ve always wanted to try, or an extension of something you’ve already mastered. Allow your children to witness your own process of creative discovery and support them in theirs.

 5. Food preparation

Including children in food preparation is a wonderful way to introduce them to crucial skills like cutting safely with a sharp knife or using a hot stove. Since you’re there to supervise, you can make sure all the dangers are apparent and you can model safe kitchen practices. Who knows, you may even discover that your child has a hidden talent for cooking or baking!

In addition, you can grow your own garden to help children understand the entire process of cultivating and preparing food. Did you know that micro-organisms found in soil have been shown to significantly increase happiness? These organisms actually affect the serotonin levels in your brain! Besides, there is something so very satisfying about watching a tiny seed grow to maturity and eventually eating the fruits of your labour.

Sure, most of my suggestions require that we adults actually put down our devices, go outside and engage in life in a new way. But isn’t that what we most want for our children? Wouldn’t it be nice to know that your child can sew on a button, play an instrument, or convert ounces to cups without asking Google?

It’s up to us to determine the culture of our own homes and families and if we choose less screen time and more time cooking together, I think we’ll be well on our way to the thoughtful, engaged citizens we dearly hope our children will become.

The post 5 practical ways to reduce your kid’s screen time appeared first on Complete Wellbeing.

Ground yourself

When you feel like your thoughts are racing and you can’t think clearly, or you find yourself acting without thinking things through, it can be helpful to spend a few moments actively grounding yourself. If you are wearing high heels or tight shoes, remove them discreetly and place both your feet on the floor. Make sure your body weight is evenly divided and send all your mental energy down your body. Feel the solid ground under your feet.

Unplug

These days, we simply have too much stimulation happening at once. Try to unplug and put away all your gadgets for at least five minutes and just be in silence without screens, phones, music, documents or other things that require you to take in new information. Rest in this space where you can process what is already on your plate, without having to take in even more.

Journal

When feeling stressed, it is easy to get caught up in what is right in front of you, and lose track of your values and what is really important. Journaling is a great and easy way to reconnect with yourself to instantly feel calmer. One great practice is to write in a stream-of-consciousness where you set a timer for 5 – 10 minutes and write continuously about what is on your mind until the timer beeps. Another simple practice for instant calmness is to write a list of what is worrying you, or what you have to remember. Keep the list close and add to it throughout your day. Remind yourself that you don’t have to think about these things right now, and that you will deal with them later.

Put away all your gadgets for at least five minutes and just be in silence without screens, phones, music, documents or other things

Connect with nature

If you have a lunch break or 10 minutes to spare, try to spend it connecting with nature. For maximum impact, go outside to get some air, feel the sun on your skin or take a short walk in a park or green area.

If going outside isn’t an option for you, you could keep a plant or flowers on your desk, a stone or seashell in your drawer, or even listen to soundtracks of birds or the ocean. Nature can help give you a break from the stressful environment and quickly calm you down.

Breathe

Research on deep mindful breathing shows immediate benefits for your physical and mental health. However, you probably already know how relaxing and calming it feels when you inhale deeply, hold for a few seconds, and exhale mindfully. If you have five to ten minutes to fully devote to focused breathing that’s wonderful, but remember that this is a simple tool you can use any time, anywhere. Great places to stop and breathe are in the elevator, at the water cooler, in your car, or discreetly through your nose to calm yourself down during a busy meeting.

Spend some time alone

With population growth, urbanisation and the highly debatable efficiency of open space work areas, we rarely spend time alone any more. However, as with unplugging, spending just a tiny amount of time alone can work wonders on your body and mind, giving them a pause from overwhelming sensory stimulation and information. If you don’t have many places to be alone, try the balcony, the staircase, library or a coffee shop in your neighbourhood.

If you have 10 minutes to spare, spend it connecting with nature

Soothe your senses

Using your senses and stimulating them in a soothing way is a simple and flexible strategy to instantly feel calmer. On the go, try a drop or two of essential oil on your wrists, a piece of dark chocolate, or play your favourite song. If you have a little more time, create a visually relaxing environment, and give yourself a massage. Small and easy strategies like these can help a lot, especially over time when you form a stronger association between the sensory input and the relaxation response.

Move your body

Physical activity is great to relieve stress. And no, you don’t need to do a full workout. Even a few minutes of stretching, soft yoga or getting up from your desk to walk around the office can help you relax. In her TED talk, psychologist Amy Cuddy from Harvard Business School suggests that just a few simple tweaks to your body language can change your body’s chemistry and balance hormones.

The next time you feel your calmness fly out the window, try one of these simple practices. Only by experimenting with different tools can you find something that works for you. And don’t forget, when you’re in the need of a little extra feeling of control in your busy day, raise your arms above your head in a “winner” pose. The theory is, if you use your body as if you are confident and relaxed, chances greatly improve that you will be.

The post 8 simple practices to regain calmness on a busy day appeared first on Complete Wellbeing.