5 Tips for Helping You Through Holiday Break Routines

Get Your Family Routine Back on Track

By Stephanie Booth

Routines are fragile things. Switch up the structure of your day because of a trip, school break, or daylight saving time, and your family can veer off course. 

True, it’s good for kids to learn to go with the flow. But “we all thrive on predictability and routine,” says Jeanette Sawyer Cohen, PhD, a clinical psychologist and child development consultant in New York City. “Knowing what to expect helps us feel safe and secure.”

Plus, when your kids stick to a routine, they’re more likely to eat wisely and sleep soundly -- healthy choices that you'll want to become lifelong habits.

How can you get your family back on a schedule? Focus on a few key moments in every day to make healthy choices.

Start With Bedtime

The first piece of the puzzle is the last part of your day. “Sleep affects our ability to concentrate, helps us avoid mistakes, and keeps our immune system in top shape,” explains Susan Newman, PhD, a social psychologist in Sergeantsville, NJ, and author of Little Things Long Remembered: Making Your Children Feel Special Every Day.

Start slowly by getting kids to bed 10 minutes earlier each night until you reach their ideal bedtime. Younger kids can make a chart that lets them track their progress. Older kids may be more likely to cooperate if you set an example and stick to an early bedtime for yourself.

You might describe how you didn’t do well at work one day because you stayed up too late the night before, Newman suggests. Then, “announce that you’re going to bed early too so you don’t have another terrible, awful day.”

Put Family Mealtime on the Schedule

As often as you can, get your family to sit down for meals together. With hectic work schedules and after-school events, sticking to the same mealtime can be a challenge. Still, find a way to label your dinner routines -- even if it changes day by day, Cohen suggests.

For instance, maybe the days your kids have soccer and will eat dinner earlier than usual are “sandwich days.” The evenings you work late are “babysitter days,” and nights you’re all together are “family dinner nights.” “Naming these different experiences makes the variety feel more routine,” Cohen says.

Be a Good Role Model

Your kids take cues from what YOU do. (Yes, even teens who pretend they don’t.) If your day’s all over the place, you eat your meals in the car, and sometimes don’t go to bed until the wee hours of the morning, “your child is absorbing that ‘push to the limit’ attitude and the habits that go with it,” Newman says. The more you set healthy limits for yourself, the more likely your child will be to follow suit.

Get Moving

One of the best things you can do for your kids’ health? Show them that staying active should be a part of everyday life.  Once homework is done, limit their screen time to no more than 2 hours a day. Then, schedule a set time when your whole family moves together. Swim at the pool, play tag outside, or take a family hike. “Make it normal to take the stairs, walk from a farther parking spot, or rake leaves together,” Newman says.

Plan Ahead for Next Time

Don’t put off a family trip just because it will upset your schedule. Some kids are flexible and adjust easily. Others will get better at handling change the more they practice.

But to make your time away -- and return home -- smoother, “find a way to maintain some sense of continuity,” Cohen says. Even away from home, younger kids can be tucked in with their favorite stuffed animal and sung their usual good-night song. Older kids can follow their usual dinner and bedtime routines, even if they don’t happen at the same time as they do at home.

But remember: Don’t go overboard.

“As parents, you’re not running a training camp,” Newman says. “Nothing horrible will happen if you’re flexible from time to time.”

WebMD Feature Reviewed by Renee A. Alli, MD, FAAP on July 28, 2016

Reference:  https://www.webmd.com/parenting/raising-fit-kids/recharge/features/get-your-family-routine-back#1

A Message From Your KMA Family:

If your child is in our Martial Art Program, then keeping them on track with training is critical.  When they break their habits of coming to class, it can be difficult to get them back in the swing of things.  Over the holiday break we have Open Gyms and Winter Sword Camps going on.  Be sure to bring them in as much as possible to keep their good habits strong!!!

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A Blackbelt Story - Leaders Leave a Legacy - Tiyi Morris Inspires All

NAME:  Tiyi Morris

TRAINING YEARS:  6

                                                            CURRENT RANK: 2^nd Degree Blackbelt T'ang Soo Do

I aspire to a legacy of positive influence…

When I think about the people on whom I wish to leave a lasting positive impression, my children are, of course, first. I want them to act with kindness and compassion, to embrace hard work and perseverance, and to speak up and do the right thing, especially when it is difficult. I hope that I have modeled this behavior for them so that as they mature these will become guiding principles in their lives.

I hope that my legacy is also evident in the students that I have taught. My purpose as an educator is to not only expand my students’ minds, but to inspire and prepare them to dismantle the systems of oppression that plague our society. I am not imparting knowledge for knowledge’s sake, but to help equip students to create a more just world. I hope that the knowledge and insights they gain in my classes will help them better understand themselves and their place in society and that they will move forward with the desire to create their own legacies of positive influence.

Though martial arts, as one of the few women to obtain a Black belt at Koguryo Tang Soo Do, I hope to inspire other women and girls to persevere in a male-dominated activity. I want girls and women of all ages to see that it is never too late to start a new and that growth is the result of challenging oneself, even, and perhaps especially, if there are failures along the way.

Finally, I aspire to a legacy of positive influence through my scholarship, which centers Black women’s history and experiences, an aspect of our historical narrative that is often overlooked. It is my responsibility to present an accurate historical representation of the contributions of Black people in general and Black women, in particular. And through my efforts for social justice and my work with organizations to improve the lives of oppressed and marginalized peoples. Whether my name is remembered or not, I want to know that I have played a role in supporting members of our society who are neglected, mistreated, or powerless.  

Tiyi

The Holiday Unshakable Eights for Stress Release and Happy Holidays

The Holiday Unshakable Eights for stress release and happy holidays Walk away from worries "The rhythm and repetition of walking has a tranquilizing effect on your brain, and it decreases anxiety and improves sleep," says nutrition-and-wellness expert Ann Kulze, MD. Aim for a brisk, half-hour walk every day. Do less, enjoy more "We go overboard to please others during the holidays: shopping, cooking, sending cards, and attending every event," says George Pratt, PhD, a psychologist at Scripps Memorial Hospital La Jolla in California. "Instead, take care of yourself by saying no at least once—and maybe more." Stick with your daily routine Prioritize your workouts, book club, etc., and don't try to squeeze in more holiday than you can handle, says Katherine Muller, PsyD, an assistant professor of psychology at the Albert Einstein College of Medicine in New York City Go tech-free Constant cell phone buzzes and email alerts keep us in a perpetual fight-or-flight mode due to bursts of adrenaline. Not only is this exhausting, but it contributes to mounting stress levels, especially in women. What better time to turn your gadgets off than during a holiday get-together? Enjoy spending time with your family and friends without worry Turn up the tunes Anxious? Listen to your favorite music, whether it's Jingle Bell Rock or the latest from Jay-Z. Research from the University of Maryland shows that hearing music you love can relax blood vessels and increase blood flow. That not only calms you down but is good for your heart, too. Fit in exercise It may be the last thing you feel like doing when you're stressed out, but going for a run or hitting the gym can actually make you feel better. Research has found that workouts can boost your mood for up to 12 hours. Stay Positive Positive thoughts and thinking transfer to positive actions.   Look of the best and make  active appreciation part of your daily routine. You may want to consider starting a martial arts class this time of year.   I know you may be thinking "What - something new this time of year?"     A true martial arts class is all about mind, body and spirit, according to Greg Silva, president of Black Belt Schools International.    "You get healthy exercise and flexibility training, a positive atmosphere and stress release."   Getting started now will be beneficial for your health, stress level as well as jump start  your healthy goals for 2017. Reference:  https://app.robly.com/archive?id=7b1550821ce909e5180e1fe10e5a9b0e&v=true If you are looking for a place that can help you achieve these goals, then check us out. EMAIL:  Koguryomartialarts.hq@gmail.com VISIT:  6015 S Sunbury Rd, Westerville, OH EXPLORE:  www.koguryoma.com CALL:  614-899-9033