Routines help kids feel secure and supported, especially during busy or transitional times. From meals and bedtime to emotional check-ins, healthy habits can go a long way in shaping your child’s physical and emotional well-being.
Routines don’t have to be perfect. But creating structure in small, consistent ways can make a big difference for the whole family.
Nutrition fuels growing bodies and minds
What kids eat has a big impact on how they feel, think, and learn. Childhood is also when food preferences start to take shape, so healthy eating habits now can lead to lifelong benefits.
- Add fruits and vegetables to meals and snacks to reach five servings a day
- Support steady energy by including fiber-rich whole grains and lean protein with each meal
- Keep meal and snack times consistent throughout the day
- Involve your child in meal prep to build independence and curiosity around food
Minor changes, like adding a new veggie or eating meals together, can help support a healthy relationship with food.
Sleep sets the tone for the day
Sleep affects just about everything from a child’s attention span and mood to how well they can bounce back from stress. A calm bedtime routine helps kids feel safe and rested.
- Try shifting bedtime gradually earlier if needed to get at least 8 hours of sleep each night
- Build in quiet time before bed with reading, stretching, or gentle play
- Keep screens out of the bedtime routine to support sleep that heals and restores
Even small improvements in sleep can make a noticeable difference in how kids feel during the day.
Self-care for emotional health
Emotional awareness doesn’t happen all at once. From toddlerhood to adolescence, kids are building the tools they need to navigate their feelings. Helping them recognize what they need to care for themselves in age-appropriate ways builds emotional health and resilience.
- Check in with how your child is feeling and help name emotions
- Practice simple calming strategies together like deep breathing or taking breaks
- Encourage daily movement and screen-free play
Self-care can be as simple as making space for rest, quiet, or reassurance when it’s needed.
Behavioral health support for teens and adults
Quartz mental well-being programs with AbleTo offer confidential virtual support for teens 13 and older, with personalized help for managing stress, anxiety, or big life changes. It’s a convenient way to connect with self-guided care from home. Get started with AbleTo.
For additional support, our Behavioral Health Care Management team is available for members of all ages and can help connect your family with the right care and resources.
Healthy habits can start today
Healthy habits don’t have to be perfect. They just need to feel doable for your family. Start small, keep it consistent, and build from there. Over time, these everyday routines create a strong foundation for your child’s well-being, inside and out.
If you’re ever unsure what’s right for your child’s age or stage, your doctor or Quartz Care Management team can help you navigate it one step at a time. To reach Quartz Care Management, call (866) 884-4601.
Looking for more trusted tips and tools? Here are a few helpful resources:
