Special Edition: A Takeover on Mental Health as a Parent PART TWO

Hello again!

It’s Lauren here, stepping in once more for Jake, who’s enjoying a bit of a working vacation at the American Psychiatric Association’s annual meeting. If you missed my first takeover, I am Jake’s assistant. I am also his sister!

As a parent with a bustling household (reminder: 4 kids ranging from 2-13 with two working parents and a million extracurriculars), I’ve come to appreciate the profound impact that daily routines, balanced technology use, and ample outdoor time can have on my children’s mental health. Let’s dive into some insights and tips that might help you navigate these aspects of parenting.

The Stability of Routine

Children thrive on consistency. Establishing a daily routine provides them with a sense of security and predictability, which is crucial for their emotional and mental well-being. Routines don’t have to be rigid, but having set times for meals, homework, play, and bedtime can help reduce anxiety and behavioral issues. It also teaches children self-discipline and time management from an early age -which lets be honest, I still struggle with personally!

For example, we do the same thing before bed most nights for our two youngest. Shower, get dressed, brush teeth, book, and bed. Does this mean our two year old stays in her bed and goes immediately to sleep? No 😂. But at least she is more emotionally regulated than if we didn’t have this routine, right?!

Tip: Start small by establishing morning or bedtime routines, then gradually build a framework that supports your family’s unique schedule and needs.

Balancing Screen Time and Mental Health

While technology is an integral part of our lives, its impact on children can be profound. Excessive screen time has been linked to issues like reduced attention spans, sleep disturbances, and elevated stress levels.

Let’s be honest here, it does the same thing to me! I am so much less productive during the day if I start my morning scrolling through reels for an hour.

To combat this, it’s important to set clear boundaries and ensure that digital interactions are balanced with real-world experiences. This can look different for all families. My younger kids do not have tablets or phones, and can only watch movies. Why? When they watch shows, especially fast paced shows like Cocomelon, I notice an EXTREME behavior shift in them. The only exception to this is Bluey. We all love Bluey. We also don’t watch movies early in the day. Same reason, they act worse throughout the day when I allow it.

My older two have time limits on technology, and the internet gets shut off here at night so there is no temptation to sneak it, which they have both been caught doing in the past. Technology is addicting, am I right?

Tip: Create "tech-free zones" in your home and times where the family can disconnect from devices, like during meals or an hour before bedtime, to encourage more personal interaction and healthier habits.

Embracing the 1000 Hours Outside Movement

The "1000 Hours Outside" movement is a wonderful initiative aimed at matching the time kids spend on screens with time spent outdoors. The benefits of outdoor play are immense, ranging from improved mood, better physical health, and enhanced cognitive skills. Time spent in nature can be a great counterbalance to screen time, providing essential stimuli for sensory and emotional development.

I just started this challenge this year. Will we hit 1000 hours? Between school, work, gymnastics, cheer, cleaning, cooking, etc…. probably not. Has the goal motivated us to be outside more than we were last year? Yes! That’s a win to me!

Tip: Keep a log of the hours spent outdoors. This can be a fun challenge for the whole family to participate in, and it doesn’t have to be an elaborate activity — simple walks, gardening, or playing at the local park count too! I use the official app, but you can just write in on paper! We also fill out a picture that has 1000 petals. The visual is motivating 🙂 .

Final Thoughts

As we juggle the demands of modern parenting, it’s vital to remember that the choices we make today in structuring our children’s time and activities have a lasting impact on their mental health and development. Whether it’s reinforcing a healthy routine, managing technology use, or encouraging outdoor play, every small step we take is an investment in their future happiness and well-being.

And even more importantly, don’t beat yourself up if this is not happening all the time! Pregnant Lauren lets the kids binge watch tv and lay on the couch all day. So does sick Lauren and overwhelmed working mom Lauren. I just try to do my best most days. Mental health is all about BALANCE.

Until next time, enjoy the journey of parenting, and remember, taking care of yourself is part of taking care of your kids!

Warm regards,

Lauren

My Favorite Things

Each week, Jake includes a few of his favorite things. Here are some of mine!

Recipe of the week - I try to include fruit and protein in all of our breakfasts, but lets get real, my kids want pancakes or waffles every day. Store bought gets expensive, and the ingredients are a little excessive. So this year, I decided to start making my own. It is SO EASY. And probably only takes 15 minutes at most, including cleanup! I also almost always have the ingredients at home.

I followed this recipe today. But I always forget which recipe I used last and just google it, they are all similar. I use almond milk as I’m lactose intolerant, and I usually add chocolate chips or fruit just for fun.

Item of the week - I am short on time, and at my core pretty lazy. So I use a hand mixer to mix the pancakes above! Buy it here!

Person to follow this week - Need a laugh? Follow @seanszeps. He makes some hilarious videos about the reality of parenthood.

Book to read this week - I read a lot! I am always trying to reduce my technology use, and reading helps! Even though I read on my Kindle or my phone, I don’t count it as technology 🙂 . One of my favorite books this year has been Carrie Soto is Back by Taylor Jenkins Reid.

I read almost all of my books through the digital app at my library! I highly recommend signing up for this if yours has it! We use the Libby app, but your library system may have a different app. I may have to wait on popular books for several months, but there is always a book on my list that is available! And it’s FREE!

You can buy the Kindle here, the book here, and find your local library here!

Dr. Goodman’s Psychiatry tip of the week - “I am so lucky to have Lauren work for me. She’s the best sister and employee ever! I love hearing her kids scream in the background while we try to discuss my latest content!” -Jake. Just kidding, I wrote that. But it’s good to have self confidence, right?

Closing Thoughts - Give yourself grace.

Disclaimer: These emails do not assume a doctor-patient relationship and my information is not intended to substitute for medical advice. I offer science-backed educational information aimed at empowering you to live your best life. Always consult your personal doctor before starting any treatment. My newsletter will always be free.