Back-to-School with Positive Habits and Skills!

Authors: Salina Khawaja, Dr. Sohaila Cheema, and Dr. Karima Chaabna

The start of the school year heralds the beginning of new learning and growth for children. This time is also an opportunity to focus on positive lifestyle habits that can improve overall health, wellbeing, and academic performance.

Let's take a closer look at some healthy lifestyle habits that can help children kickstart their new school year:

1. Regular movement: Prioritizing physical activity is crucial for a child’s overall health and wellbeing. Encourage children to engage in any kind of physical activity (e.g., running, jumping, playing tag, riding a bike, kicking a ball, or playing on a playground) for at least 60 minutes daily.
2. Nutritious diet: Qatar dietary guidelines recommend eating whole foods, fruits, vegetables, legumes, milk, dairy products, fish, meat, poultry, and alternatives. It is also recommended to limit the intake of salt and sugar.
3. Prioritize quality sleep: Establish a consistent sleep routine that aligns with the children’s circadian sleep rhythm. Sufficient and quality sleep contributes to better mental wellbeing, overall health, and readiness for the day ahead.
4. Positive connections: Create a safe and supportive environment for children to express their emotions by fostering empathetic communication. Actively listen to their worries and fears, validate their emotions, and offer reassurance and physical affection.
5. Stress management: Teach children calm breathing techniques as a self-calming strategy for stressful situations. Instruct them to take slow, deep breaths while focusing on the sensation of the breath entering and exiting the body. This technique will help them relax and allow them to regain emotional control.

Other positive habits/skills to encourage in children:

• Organization skills can help children tackle daily challenges effectively. Teach them the importance of being organized by establishing routines, keeping a tidy workspace, and using planners or calendars to manage their tasks and responsibilities. This way, they can approach their daily activities with greater ease and reduce unnecessary stress.
• Support children in developing problem-solving skills by encouraging them to think critically and find solutions independently. Empower them to overcome challenges and learn from their mistakes.
• Cultivate a positive attitude towards learning in children by discussing interesting topics, engaging in educational activities, and exploring new subjects together.

As a parent or supportive family member, you can instill a lifelong love for learning by encouraging curiosity and recognizing and celebrating your child’s achievements, both big and small. Whether it’s about earning good grades, completing a challenging assignment, or displaying positive behavior, praise and reward can boost a child’s confidence and motivation. Each step we take to prioritize our children’s wellbeing helps nurture their overall health and sets them up for success. Remember that parenting is a fulfilling yet challenging responsibility, and seeking support and guidance along the way is a testament of our commitment to our children’s happiness and development.

By practicing and incorporating healthy and positive lifestyle habits/skills into a child’s daily routine, you can empower them with growth, happiness, and wellbeing throughout the school year and beyond

Sources: WHO | MOPH | FAO | Sleep Foundation | Anxiety Canada 
Edited by: Ms. Julietta Mirghani