12 tips for self-care for kids (and why it's important)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore what self-care for kids looks like and how it can improve behavior and wellbeing. Plus, 12 tips for self-care for kids and how to encourage these habits.
When we think about self-care, we mostly consider what it looks like for adults. However, prioritizing overall health and happiness is important for children too. Whether it’s practicing good hygiene or learning to do basic tasks for themselves, self-care teaches kids emotional regulation and resilience, and reinforces positive behavior at all stages of development. Plus, its benefits extend far beyond childhood. Teaching children to take care of their physical, emotional, and mental wellbeing can help them grow into healthy, happy adults.
What is self-care for kids?
Self-care for kids is all about building routines that teach them to prioritize their wellbeing. This means engaging in activities and establishing habits that help your children maintain their physical, emotional, and mental health. By starting these self-care practices early, children learn how to value and take care of themselves as they develop into balanced and resilient people.
Physical self-care: This includes exercising regularly, practicing good hygiene by brushing their teeth and washing their hands, and maintaining a balanced diet. Encouraging children to participate in sports, play outside, and eat nutritious foods are fundamental aspects of physical self-care.
Emotional self-care: Helping kids identify their feelings and open up about them supports their emotional development and reduces stress and anxiety. Emotional self-care might involve activities like journaling, talking about their emotions, and engaging in creative expression through art or music.
Mental self-care: Mental self-care includes reading, engaging in hobbies, and practicing mindfulness or meditation. These activities help kids develop concentration, improve their problem-solving skills, and maintain mental wellbeing.
Examples of age-appropriate self-care activities for kids
Young children (ages 3–5)
Establishing bedtime routines, like reading a story before bed
Learning to brush their teeth and wash their hands properly
Simple physical activities like playing tag or jumping rope
School-aged children (ages 6–9)
Setting aside time for homework and reading
Participating in organized sports or playing outside
Practicing basic cooking skills, such as making a sandwich
Pre-teens (ages 10–12)
Making time for schoolwork, hobbies, and social activities
Developing good hygiene habits, including showering regularly and using deodorant
Learning to prepare simple meals and snacks
Can self-care for kids improve behavior?
Self-care practices can significantly impact your child’s behavior. They help children manage their own emotions, cope with stress, and develop a more positive outlook. By integrating self-care practices into their daily routines, children can improve their overall wellbeing and develop resilience.
Better emotional regulation: Kids who engage in self-care activities learn how to recognize and manage their emotions. For example, journaling or drawing can help them express their feelings, reducing the likelihood of tantrums or outbursts. When children understand their emotions, they are better equipped to handle frustrations and challenges.
Improved mood: Regular self-care activities like exercise, adequate sleep, and creative play can boost a child's mood and reduce stress. When children feel good physically, they’re often happier and more cooperative.
Increased resilience: Teaching kids self-care helps them build resilience, enabling them to bounce back from setbacks more effectively. Self-care practices, such as problem-solving games or mindfulness exercises, provide them with tools to handle stress and recover from disappointments, which is important for their overall development.
Enhanced coping mechanisms: Self-care routines teach children how to cope with difficult situations. For instance, deep breathing exercises can help them calm down when they feel anxious or upset.
Improved focus in school: Children who get enough sleep and eat a balanced diet are more focused and attentive in class. A child who follows a regular bedtime routine and eats a nutritious breakfast may have an easier time concentrating and performing well academically.
Better social skills: Kids who engage in regular physical activity and creative play may have an easier time developing solid relationships. For example, a child who participates in team sports learns cooperation, communication, and empathy, which can lead to more positive interactions with peers.
Reduced anxiety: Children who practice mindfulness or relaxation techniques can manage their anxiety more effectively. A child who does deep breathing exercises before a test may feel calmer and more confident, reducing test-related stress and improving performance.
Encouraging independence: Self-care can help children become more independent. When kids learn to manage their hygiene, organize their schedules, or prepare simple meals, they gain confidence in their abilities. This translates to better behavior as they take more responsibility for their actions and decisions.
12 tips for self-care for kids
Tips for physical health
1. Explore nutrition together: To make healthy eating fun and educational, involve your child in meal planning and preparation. Encourage them to eat a variety of fruits, vegetables, whole grains, and lean proteins.
2. Make play active: Promote physical activities like bike riding, swimming, playing sports, or dancing. Aim for at least an hour of active play every day to keep their bodies strong and healthy.
3. Calm down for sleep: Establish consistent bedtime routines to ensure your child gets enough rest. Limiting screen time before bed and reading a story together can prepare them for sleep.
💙 Listening to a sleep story, like Rubble’s Dream Adventure, can help your child fall asleep more easily.
Tips for emotional health
4. Process by journaling: Journaling can help them process emotions and develop self-awareness. Provide your child with a notebook in which they can express themselves via words or pictures.
5. Encourage creative expression: Offer materials for drawing, painting, or crafting. Encourage your child to express their emotions and creativity through art, music, or dance.
6. Breathe deeply and with intention: Teach simple breathing techniques to help your child manage stress and anxiety. Practice deep breathing together, especially during challenging times, to help them stay calm.
💙 Teach your child how to use Balloon Breath to encourage them to use breathing to calm down.
Tips for mental health
7. Unwind with a book: Set aside time for reading books that interest your child. Reading not only improves literacy skills but also helps kids relax.
8. Try child-focused mindfulness: Introduce mindfulness exercises like yoga or meditation tailored for children. These activities can help your child develop focus, reduce stress, and improve overall mental wellbeing.
💙 Focus on what you can See, Hear, and Feel, for a simple mindfulness practice.
9. Build social confidence: Encourage playdates or group activities to help your child develop social skills and build friendships. Social interactions are important for emotional development and can boost your child's mood and confidence.
Tips for creating a balanced routine
10. Balance daily schedules: Help your child learn to manage their time effectively by creating a daily schedule that includes time for homework, play, and self-care activities. Teach them to prioritize tasks and balance responsibilities with leisure activities.
💙 End the day with a Bedtime Routine to set the tone for a productive next day.
11. Keep screen time within boundaries: Ensure that screen time is balanced with physical, creative, and social activities. Set limits on screen time and encourage other activities like outdoor play, reading, or board games instead.
12. Build a personal hygiene routine: Teach your child good hygiene habits, such as washing their hands before meals, brushing their teeth twice a day, and bathing regularly. These routines are fundamental to maintaining their physical health and wellbeing.
How to encourage and support self-care for kids
Encouraging self-care from a young age sets the foundation for a healthy, balanced lifestyle that will benefit your children throughout their lives. You can do this by creating a supportive environment and finding ways to make self-care a fun part of their routine.
Creating a supportive environment
Model self-care behaviors to encourage your child to build positive habits: Demonstrate self-care in your daily life. This includes exercising, eating nutritious foods, managing stress, and taking time to relax.
Build your child’s routine gradually to help them adapt: For example, begin with a bedtime routine that includes brushing teeth and reading a story. Once this routine is established, add other activities like morning stretches or eating a healthy breakfast.
Use positive reinforcement to encourage self-care: Consider creating a reward chart for which your child earns stickers or points for completing self-care activities. Offer small rewards for reaching certain milestones.
Create a structured schedule that includes time for self-care activities: Include time for physical activities, reading or mindfulness, and social interactions. Consistency helps children develop habits and understand the importance of taking care of themselves.
Strategies for making self-care fun:
Turn self-care tasks into fun games or challenges: For example, create a "self-care bingo" where your child can mark off completed activities like brushing teeth, doing a physical activity, or practicing deep breathing. Offer small rewards for completing a row or the entire board.
Give your child positive choices to make: Allow your child to pick their favorite healthy snacks or choose between different physical activities. Giving them a sense of control and ownership over their routines makes them more likely to engage in self-care.
Use visual aids to track progress: Charts, calendars, or colorful posters can help your child stay motivated. Use stickers or drawings to mark completed tasks, making the process interactive and fun.
Designate a special area in your home for self-care activities: Create a cozy reading nook, a corner for mindfulness and meditation, or a space for arts and crafts. Having a dedicated self-care space can make these activities more appealing and routine.
Tips for parents to support self-care
Communicate the importance of self-care: Explain how activities like exercise, healthy eating, and relaxation can help them feel better and do well in school and other activities.
Stay patient and flexible: If a particular activity isn’t working, try something different that your child might like more. Understand that building self-care habits takes time and patience.
Celebrate small successes: Recognize your child’s efforts and successes in practicing self-care. Celebrating small milestones helps reinforce positive behavior and motivates them to continue.
Overcoming challenges
Address resistance constructively: If your child resists self-care activities, try to understand their concerns and find ways to make the activities more appealing. For example, if they don't like a certain type of exercise, ask them what they'd prefer to do instead.
Encourage social support: Encourage your child to engage in self-care activities with friends or family members. Group activities can make self-care more enjoyable.
Adapt to your child’s needs: Recognize that each child is unique and may have different self-care needs. Tailor self-care activities to fit their individual preferences and developmental stage.
Self-care for kids FAQs
At what age should kids start learning about self-care?
Kids can start learning about self-care from a very young age. Even toddlers can begin to understand basic self-care activities like washing their hands before meals, brushing their teeth, and picking up their toys. As they grow older, you can introduce more complex self-care tasks appropriate for their age and developmental stage. The key is to introduce these habits gradually and make them a part of the child's daily routine, helping them understand the importance of taking care of themselves.
How can I make self-care practices fun and engaging for my child?
Making self-care practices fun and engaging involves turning these activities into enjoyable routines and games. Turn self-care tasks into games or challenges, and use visual aids like colorful charts or stickers to track progress. Your child is more likely to engage willingly if they’re allowed to choose the activities they enjoy. They might also like to complete tasks as part of quality time, like making healthy snacks with you in the kitchen. Designating a special area in your home for self-care activities, like a reading chair or a craft corner, can help you and your child build self-care activities into your daily routine in a fun and engaging way.
What are the signs that my child needs more self-care?
There are several different ways your child might be signaling that they would benefit from more self-care in their daily routine.
Increased irritability: If your child is irritable or easily frustrated, it might indicate they need more time to relax and recharge.
Trouble sleeping: Difficulty falling asleep or staying asleep can be a sign that your child is stressed or overwhelmed and may benefit from calming self-care routines before bed.
Changes in appetite: Significant changes in eating habits, such as overeating or not eating enough, can signal emotional or physical distress.
Difficulty concentrating: If your child is having trouble focusing on schoolwork or other activities, they may need more self-care to help manage stress and improve their mental wellbeing.
Withdrawal from activities: If your child starts to lose interest in activities they once enjoyed, it might be a sign that they need more emotional support and self-care.
How can school administrators or educators promote self-care for kids?
School administrators and educators can play an important role in promoting self-care for kids.
Incorporate mindfulness exercises: Start the day with simple mindfulness exercises or breathing techniques to help students focus and reduce stress.
Physical activity breaks: Include regular physical activity breaks during the school day to help students stay active and energized.
Social-emotional learning (SEL): Implement SEL programs that teach students about managing their emotions, building relationships, and making responsible decisions.
Healthy eating: Encourage healthy eating habits by providing nutritious meals and snacks and educating students about balanced nutrition.
Create a supportive environment: Foster a school environment that emphasizes kindness, empathy, and respect, helping students feel safe and supported.
What should I do if my child resists self-care activities?
You can try a variety of strategies if your child resists self-care activities. Pay attention to your child’s individual needs and developmental stage and adapt accordingly.
Understand their concerns: Talk to your child to understand why they’re resistant. Listen to their concerns and address any fears or misunderstandings they might have.
Make it fun: Turn self-care activities into games or fun challenges. Use positive reinforcement, such as reward charts, to encourage participation.
Offer choices: Give your child options. Allowing them to select activities they enjoy can increase their willingness to participate.
Start small: Introduce self-care activities gradually. Start with simple tasks and slowly build up to more complex routines.
Model behavior: Demonstrate self-care in your daily life. When children see their parents or caregivers practicing self-care, they’re more likely to follow suit.
Be patient: Remember that building self-care habits takes time. Be patient and persistent, and continue to encourage and support your child as they adjust to new routines.
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