Life can be hectic with never-ending to-do lists, stressful working conditions, and a feeling of always being on the go, especially during the pandemic.
Even though the modern world is fast-paced, you can still learn to live a mindful life.  Mindfulness is a skill that can be learned with some practice.
The first step towards being mindful throughout the day is to bring mindfulness into everything you do.
For example:

• Bring mindfulness to the task at hand.
• Bring awareness to your daily chores.
• Bring attention to the people around you.

The second step -- and this is the hard part -- is to bring your attention back whenever you lose focus. After as short as a few days of practice you will find that your mind wanders less often.
If you find this hard, try to put "mindfulness reminders" throughout the day to remind you where to bring your awareness.  For example, you can put a note at your workspace to remind you to do some mindful stretching.

Now for the specific tips to mindful living:

1. Do less. Decide on your essentials and do less of everything else.  It's better to do a few things excellent than many things mediocre
2. Slow down. Only when we slow down, can we see things as they are. Slowing down and enjoying the little things makes life more pleasant.
3. Use your mornings to be mindful. Begin your days slow to ease into the day. Take a few minutes to stretch, pray, read, drink a cup of tea, whatever would help you to ease into your day.
4. Do one thing at a time. When multitasking, we switch attention between two or more tasks, which actually makes us less productive. Instead, focus on only one thing at a time for a specific time or until you are done, then move on to the next task.
5. Do your chores mindfully. Mindfulness is easy to incorporate into your daily life: only focus on the task at hand. Whenever you lose focus, note that your mind has wandered, and gently bring it back.
6. Learn to listen. Often we don't listen to others. We become so caught up in our counter-arguments, so we forget to listen to what they say. Fortunately, mindful listening is a skill that can be learned with practice. A good rule of thumb is to listen more than you talk.
7. Eat with awareness. Eat slowly and with awareness. Pay attention to the taste of the food, the colors and form.
8. Go for a walk. Leave your phone at home and go for a walk, preferably in nature. Instead of listening to music or a podcast, enjoy the sounds around you.
9. Do nothing. Often we fill our days with errands and tasks. We don't have any time left to just be. When doing nothing, we can become aware of our feelings and thoughts. At first, that might seem scary, but if we just continue to pay attention to them without judging, they slowly disappear.
10. Take a break. Take breaks throughout the day. Use your breaks to take some deep breaths and be mindful.

      We are 11 months into the pandemic, and your child is feeling the effects. Social distancing, virtual school, the loss of sports, choir, band, and connections to friends are overwhelming your child or teen. His energy level is down. She hardly sees friends.   All of their "free" time is on screens. They likely need of a few ways to find joy.  Here  are some tips to cultivate more joy with your child right now.

Empathize. 
      Do you remember what school was like when you were a kid? Were you more concerned with grades, friends, parties, dances, sports, or popularity? Yes, your teen might be acting as if COVID-19 was introduced only to ruin their life, but don't overreact. Take a moment to put yourself in her proverbial shoes. It really is a tough time, and she doesn't have the life experience you have. Whatever means you use, meditation, yoga,  deep breathing, walks or runs, eating Oreos , try to get your emotions back into check. This balance will enable you to manage your own emotions and be empathetic to your child. 

If you are okay, they'll be okay. 
As parents, we are our children's social and emotional coping models. You, too, are tired of COVID-19, and you miss your friends. Don't try to pretend that all is well in the world. Holiday festivities were just cancelled or virtual.  It is hard! Show your children you are human too. Share your frustrations. Commiserate. Hold a mini pity party with your child. Eat popcorn, dance, laugh, and try to embrace this time together.
​
Promote a respectful tone and banter. 
     We all have times when our tone does not reflect our intentions. Chances are you have used that sharp tone of voice with your children. Model using a tone that communicates respect, when humanly possible. Start by asking the whole family, including you, to pay attention to words and tone. This way the child who struggles the most is not singled out. The whole family can try to be more considerate. Be sure to share with your children what respectful looks like, and admit to them when you struggle with showing them respect. Consider a code word or reminder that family members can use when that sharp tone is used. Eventually, you will catch it before you will need to be told. 

Continue to emphasize your child's interests and strengths. 
     Part of your teen's grief process is that the activities, social connections, and past infrastructure that she adored are not available right now. Now is the time to put on your creative hat. What did your son enjoy about hockey? Why was there a spark when your daughter steps on stage? How can you tap into those sources of happiness? Identifying and harnessing strengths is invaluable and produces positive energy while reducing the feelings of being trapped.

Collaborate and pick a daily activity to cope with frustrations and emotions. 
     Each day that is unproductive or spent in solitary can potentially be a day that brings disappointment. Teens are notorious for rejecting advice, but if shrouded in fun, they may be amenable. When your teen is in an environment and in a mood to chat, jot down some ideas together. What activities can they do each day of the week or the month? Perhaps an athletic kid can do more outdoor activities.   A trip to the craft store can foster some much-deserved creativity. The point here is to build on strengths, develop new interests, and strengthen relationships. 

Parenting in a pandemic is not easy. Breaking the mold of same-old, same-old may be just the ticket to getting over the hump and creating the family ties that nurture each family member.   

Here we are six months into the shelter-in-place due to the COVID-19 pandemic.  Here are some fun and stimulating ways to get those mental gears moving during the Fall of 2020.
















​1.  Study a new language
Now is an excellent time to focus your attention on learning a new language.  With today's technology, learning a new language is easier than ever!  There are several free apps, like Duolingo and Babbel,  that help you to learn a new language.  All you need to do is select the app, download it, select the language you are most interested in learning, and dedicate some time each day to learning it. 

​6-tips-for-picking-up-another-language.html

2.  Start a new workout routine
Believe it or not, a great daily workout can help stimulate the mind.  Not only will you keep your brain active, but you will keep your body healthy and moving while sheltering at home.  Yoga, sprints, learning new dance moves, walking, biking, kayaking, tennis are all great options.  Make it fun!  
​
increasing-your-energy-when-you-are-sheltering-in-place.html

3.  Make some tea or hot chocolate
and work on a puzzle
Whether you prefer a rousing game of Sudoku or you are a master chess player, playing games helps to keep your mind stimulated and active.  Doing different puzzles will encourage you to use your brain in new ways.  

4.  Get outside
As we all know, fresh air and communing in nature is healthy for our minds, bodies, and souls.  Go for a nature walk and photograph interesting plants, explore a new nearby trail, do some gardening, or plant some new flowers or vegetables.

the-healing-power-of-gardens.html

5.  Give yourself permission to relax
While this may not seem like a way to stimulate your mind, rest is essential to mental stimulation and creativity.  Take a soothing bath, an afternoon nap, meditate for 10-15 minutes, or listen to relaxing acoustic music and find your mind and body rejuvenated.

mindfulness-apps-for-kids-and-teens.html

Sleep is crucial for memory consolidation, mood regulation, and general well-being.  In children, sleep is key for developing healthy cognitive, behavioral  and physical functioning.

But up to 30% of children ages two to five and 15% of school-aged children have trouble falling asleep or sleeping through the night (National Sleep Foundation, 2004). And fewer than 33% of teenagers are getting enough sleep (CDC, 2018).  

The ideal amount of sleep for healthy functioning differs from one person to the next.  But research shows that maintaining a regular sleep-wake schedule is a part of good sleep hygiene, regardless of age.  Everything from light exposure to mealtimes can influence circadian rhythms and the release of hormones such as melatonin, and ultimately affect sleep.

Insufficient sleep can severely impair a child's functioning causing daytime fatigue, poor health and weaker immune function.  Sleep-deprived children can suffer from emotional disturbances and emotional regulation problems.  When kids are tired, you tend to see more irritability, grouchiness, and emotional highs and lows.  When teenagers get insufficient sleep, it can be tied to depressive symptoms, irritability, and even suicidal thoughts and actions.

Sleep Interventions
Insomnia is the most common problem pediatric sleep psychologists treat, but its presentation differs dramatically across age groups.  

Infants and Toddlers
For infants and toddlers up to age 3, insomnia usually occurs because children learn to rely on a particular stimuli (such as a parent rocking them to sleep) to fall asleep and then cannot sleep on their own, a problem known as "sleep-onset association."

Psychologists consider a sleep-onset association "positive" if it does not require a parent to be present, such as a pacifier or white noise machine.  On the other hand, a "negative" sleep-onset association, while not necessarily harmful, involves parent-child interaction, including feeding, rocking, or pushing the child in a stroller.  

The first line of defense for insomnia is to establish consistent schedules and routines.  Children should have consistent and appropriate bedtimes and wake times, a regular bedtime routine, and a comfortable sleep environment.  

Bedtime Resistance 

When children transition from a crib to a bed, behavioral insomnia can start to manifest as bedtime resistance.  The child may refuse to get into bed, leave the bed frequently, or throw tantrums.  Alternatively, the child may want to sleep and try to do so but cannot easily settle his or her mind and body.

A simple and effective intervention is for families to create a healthy bedtime routine of 3 to 5 quiet activities that take a total of 20 to 45 minutes.  The routine should start at the same time each night and should flow in one direction.  For example, from the kitchen to the bathroom to the bedroom and the activities should occur in the same order each night.  

Another approach is to use the "bedtime pass program," which reduces curtain calls.  A child receives 1 to 3 laminated passes permitting them to get out of bed for pre-approved activities such as a hug from a parent or a drink of water.  When the passes are gone, the child is no longer permitted to leave the bedroom.  The child is rewarded in the morning for any unused passes.  

Children respond very well to concrete limits  and the passes can help reduce anxiety at bedtime if they know they won't get in trouble for getting up. It is also helpful for parents to know when to put their foot down.

Teens and Sleep

The most common sleep problems for teenagers are delayed sleep-wake phase disorders and insomnia.  Adolescents with a delayed circadian rhythm can sleep well on a delayed schedule, from 2 a.m. to 11 a.m., but they struggle to sleep on a more traditional schedule that allows them to wake up early enough to attend school.  

Sleep psychologists typically use an approach called phase advance therapy to treat delayed sleep-wake phase disorder.  Cognitive-behavioral therapies for insomina (CBTI) can also help teens and older children who have trouble settling their minds and bodies to fall asleep. 

During the COVID-19 pandemic, here are 55 fun and useful skills to teach your children and teenagers while we continue to shelter in place.  

Stay safe and healthy!

1. Write a letter
2.  Care for a pet
3.  Make a phone call
4.  Leave a voicemail
5.  Take a phone message
6.  Sew a button
7.  Select a thoughtful gift
8.  Admit a mistake with grace
9.  Converse with an elder
10.  Set the table
11.  Clear the table
12.  Load and unload the dishwasher
13.  Give someone the benefit of the doubt
14.  Iron a shirt
15.  Introduce themselves
16.  Hammer a nail
17.  Have good table manners
18.  Change a light bulb
19.  Make scrambled eggs
20.  Balance a checkbook
21.  Do the laundry
22.  Fix something
23.  Garden
24.  Open, close and lock windows and doors 
25.  Weigh the pros and cons
26.  Dust
27.  Use a fire extinguisher
28.  Make a healthy salad
29.  Write a thank you note
30.  Make a smoothie
31.  Clean the refrigerator
32.  Vacuum
33.  Hang a picture
34. Clean the bathroom, including the toilet and tub.
35.  Budget their money
36.  Save money
37.  Notice the needs of others
38.  Read a recipe
39.  Play with a baby
40.  Genuinely apologize
41.  Plan a healthy meal
42.  Wash dishes
43.  Clean the kitchen
44.  Refill a stapler
45.  Write a check
46.  Put air in a flat bike or car tire
47.  Change a flat tire
48.  Pump gas
49.  Read a map
50.  Find a book at the library
51.  Check tire pressure
52.  Seek help from an experienced person
53.  Ask questions to get to know someone better
54.  Wait and save for something
55.  Fold the laundry

First love is an unparalleled phenomenon. Nothing can match it in terms of excitement, energy, and positive feelings. Romantic relationships expand adolescents’ social lives as they now spend more time with their boyfriend’s or girlfriends’s social group as well as their own.  They gain an intimate best friend, which needs their increasing friendship and intimacy demands. Teenagers now have someone they are open with and who is reciprocally open with them. They are deeply concerned with one another‘s well-being, which simultaneously feels good and somewhat cracks through their necessarily egocentric world. Trust and compassion are built up through their relationship.

As a parent, you hope that your child feels cared for, listened to, and respected as they navigate their romantic and sexual experiences.  It can be very difficult for parents to talk with their teenagers about this new uncharted territory.  In an ideal world, the road to sex is paved with lots of information and conversation about its mechanical and emotional aspects. Parents play important roles in many of the conversations. If you are too shy or embarrassed to talk about it yourself, you still need to make sure these conversations are taking place.

With this in mind, here are two podcasts that might help to open up the dialogue and increase your comfort level.

Mindshift: The Puberty Lady

Mindshift: Questions Boys Ask About Puberty

The most important thing is to start having these conversations with your children and to keep the dialogue open.
​

Some kids acclimate quickly to new situations. They express excitement about meeting their new classmates at the start of the school year, jump right into the mix at birthday parties, and easily adapt if and when their regular routine is disrupted. For other kids, change is challenging. If your child fits into this latter category, you have a tougher job as a parent. Here are some tips for supporting the child who is behaviorally inhibited, struggles with transitions, and shies away in the face of new people and places.

Avoid Avoidance

What do you do when your child backs out of a playdate the night before because he's too scared to go to his friend's house?  As a parent, it's very tempting to call the other parent and cancel; but research shows that avoidance breeds more avoidance. By letting your child stay home, you would be telling him or her, "You can't handle it." Instead, try gradually building up to the playdate by setting smaller goals and praising each step along the way.   For example, you might sit down with your child and outline a "bravery chart" with smaller steps leading to the ultimate goal of the playdate; he or she could start with a playdate in your home, then in the friend's home with you present, then a short one alone, etc.

Model Calm

When your child is crying hysterically and shaking, it's easy to get anxious, frustrated, angry, discouraged, embarrassed or all of the above. It's even easier to lose it when you share some of your child's anxieties (read: "maybe something bad will happen to him or her  if I leave him or her there"). But in the face of uncertainty, kids look to their parents as guides, and they can be perceptive little individuals. Try to model calm and confidence through the tone and volume of your voice, your body language, and your facial expressions, even when you want to pull your hair out. Think of a few things that are relaxing to you (breathing, counting, using self-validating thoughts like, "this is just my anxiety, my child is ok," and imagining vacation scenes far, far away) and try them--repeatedly--until you find one that takes the edge off. When all else fails, faking it works too.

Refocus Attention on Approach (i.e., "Brave") Behavior

It's surprisingly easy to get stuck focusing on kids' anxious behaviors and reassuring them in relation to their fears. Yet reassurance tends to just reinforce anxiety. Instead, it's important to acknowledge the emotion and then refocus your attention and praise on brave behaviors or even small efforts toward brave behavior. For example, after acknowledging your child's anxiety, try to shift the emphasis by saying something like, "It sounds like you are feeling really afraid of going to Sam's house. What are two brave steps you could take to combat your fear?"

Seek Help if the Anxiety Takes Over
​
If your child's anxiety seems to be pervading one or more areas, including school, relationships, or extracurricular activities, and has begun to interfere with his or her functioning, you should get help for your child from a professional.  

In the Bay Area, I am here to help children and teenagers who are struggling with anxiety.  Please contact me to obtain professional help for your child or teenager.