This time of year we usually gather with family and friends far and wide to enjoy the holidays.  The coronavirus pandemic has altered some of those traditional rituals we usually engage in around the holidays.

2020 forced most of us to look around and consider all the little blessings in our lives, (sometimes hiding in plain sight,) but in relative abundance once  we paid attention to them.

I hope you make your own gratitude list for the tiny miracles that bring you joy each day. It’s a practice worth doing and can improve your mood during a typically difficult time. What are you grateful for this year?

Nine in 10 adults derive happiness from small wonders such as a short line at the grocery store, a thoughtful text from a loved one, or a nice gesture from a stranger. Pay kindness forward to a passerby and you’ll find the benefits can be exponential.

The Top 50 Little Joys of 2020

1. Seeing your family
2. Seeing your friends
3. A hug
4. Receiving an unexpected money rebate or refund
5. Getting into bed with fresh sheets
6. Receiving a compliment
7. Getting a great bargain
8. A smile from a stranger
9. Seeing a great sunset or sunrise
10. Receiving an unexpected gift
11. Finding money in your pocket that you forgot about
12. Feeling the sun on your face in autumn
13. Birds singing in the morning
14. The smell of freshly cut grass
15. Receiving a call or text from a friend or family member
16. Ticking off something which has been on your to-do list for a while
17. Seeing a rainbow
18. Your favorite song coming on the radio
19. Crunching autumn leaves on a walk
20. A long weekend
21. Great customer service
22. No line at your favorite store 
23. Finishing a good book
24. Putting on comfy clothes at the end of the day
25. An unexpected ‘buy one get one free’ offer
26. When someone compliments you 
27. Someone holding a door open for you
28. That smell just after it has rained
29. Waking up early and realizing you have hours left to sleep
30. Receiving a card or letter rather than a text
31. Waking up and realizing it’s the weekend when you thought it was a weekday
32. The feeling after sorting a drawer or cupboard
33. Getting a quick reply to a customer service query
34. The satisfaction of eating a homegrown vegetable / home-baked bread
35. Keeping on top of your bills
36. Getting a better deal on your energy and saving money
37. Finding a forgotten stash of chocolate
38. A moment of peace in the bath
39. A quick chat with your neighbor
40. Paying off an outstanding bill
41. The satisfaction of clearing out your wardrobe
42. Taking a nap
43. Getting the last item before it sold out
44. Having all the right ingredients for a recipe in the cupboard already
45. Your hair looking good when you wake up
46. Completing a grocery run without forgetting anything
47. Discovering a new series on Netflix
48. Relief of knowing your bills won’t increase
49. Free WiFi
50. The smell of soil when gardening 

I am certain that, like me, you probably have a journal or two or ten lying around your place with pristine spines and pages.  You probably bought the notebook with great intentions or perhaps it was gifted to you by a friend or family member.  As the shelter-in-place continues and the weather gets colder, grab that journal, some colorful pens and a hot cup of cocoa.  Hopefully, one or more of these ideas might tickle your fancy and promote your creativity!

1. Gratitude Journal
2. Bullet Journal
3. Doodling Journal
4. Sketchbook
5. Habit Tracker
6. Wellness and Mood Tracker
7. Brush Lettering or Calligraphy Journal
8. Exercise Log
9. Medication Log
10. Food Log 
11. Weight Loss or Gain Journal
12. Gift Log
13. Nature Journal
14. Inspirational Quotes
15. Lists of 100
16. Dream Diary
17. Wedding or Event Planner
18. Vision Journal
19. Health Log
20. Gardening Journal
21. Hobby Journal
22. Memory Book
23. Affirmations
24. Morning Intentions
25. Spirituality Journal
26. Books To Read/Movies to Watch/ TV shows
27. New Restaurants to Try
28. Recipe Book
29. Blog Log
30. Expense Tracker
31. Vacation Vision Board
32. Travel Journal
33. Poetry Journal
34. Short Story Journal
35. Bucket List
36. Unsent Letters
37. Brainstorming Journal--Move your pen freely, go for as many ideas as you can.  
38. "What did I learn today?" or "What am I curious to learn tomorrow?"
39. Things You Want to Excel At
40. Relationship Journal--family, friends, lovers, co-workers, neighbors, etc.
41. Biggest Life Successes
42. Goals or Dreams You Want to Achieve
43. New Foods or Recipes You Want to Try
44. Adventures You Would Like To Have
45. Your Favorite Playlist
46. Favorite Plays or Musicals
47. Handwriting Practice
48. Ideas Notebook
49. Diary
50. Letters to Your Loved Ones
51. Wardrobe Book
52. Makeup or Hair Products Tracker List
53. Digital Media Content Keeper
54. Family History Information
55. Pet Book or Keeper
56. Local Places To Visit
57. Romantic ideas
58. Podcasts To Enjoy
59. Passwords Notebook--keep this one safe!
60. Songbook or Lyric book

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. 

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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!  
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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.

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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.

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Here are some articles to empower parents who are raising children with autism.

1. Expert Ways to Help Tame Tantrums and Manage Meltdowns
2. How Nutrition Impacts Children With Autism
3. 8 solutions for a picky eater with autism and sensory food aversions
4. 15 Activities, Teaching Strategies, and Resources for Teaching Children with Autism
5. 13 Tips On How To Bathe A Child With Autism Easily
6. How to Help Your Child with Autism Cope During and After a Move
7. Sensory-Friendly Home Modifications for Autism and Sensory Processing Disorder
8. How to Make Exercise More Fun for Children with Autism​

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. 

Being stuck inside can make you feel bored, frustrated, and completely exhausted, which might seem contradictory if you feel you haven't done anything aside from watching Netflix and make sourdough bread.  The constraints of the pandemic can make us feel sapped and drained.  Many people are wondering what they can do to maintain or increase their energy levels, while protecting themselves and their families from contracting the virus.

The changes in our routines, our mood, multiple Zoom meetings, and being bombarded with as much news as we allow ourselves to read or listen to are all adversely affecting everyone's sleep and energy.

When you feel more stressed as most of us feel during the pandemic, you are prone to also feel more exhausted.  The body responds to stress by staying in the fight-or-flight mode, which produces more cortisol and makes you sleep more lightly.  Additionally, when under stress, we often crave denser food such as mashed potatoes or juicy hamburgers.  But all of that comfort food, also interferes with your ability to get quality sleep and therefore makes you more tired.

And when you do manage to get some quality sleep, it might be laden with nightmares during the pandemic.  The Lyon Neuroscience Research Center found a 15% increase in negative dreams like nightmares.  For people not on the front lines of healthcare and emergency response, fears of the novel coronavirus are projected into fears and threats of spiders, zombies, bugs, and shadowy figures.

The best way to increase your energy is to exercise.  Regular exercise boots your energy and improves your immune system.  There are a wide number of fitness workouts that are available online during the shelter-in-place.  In the Bay Area, we are allowed to go for a socially distant walk or run as long as you maintain at least 6-feet of social distance.  So, lace up your sneakers and go for a brisk walk for 30 minutes to get your blood flowing, reduce your stress, clear your mind, and increase your energy.  Other ideas to get your heart pumping while indoors include jumping rope, your favorite warrior yoga pose, a dance party with your children, or master the latest TikTok dances to your favorite music.  Don't forget to strength train indoors as well.  Try using household objects as weights such as the detergent bottle, milk jugs, packages of sugar or rice.  Keep the weight balanced on both sides of the body.  

Regular exercise can tire you out and make your sleep deeper and more restful, which will improve your energy over time.

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

​As more testing is finally being done and we learn more and more about the spread of the coronavirus (COVID-19), it's becoming clearer that the situation we are all in will last for, at least, the next few months.  
 
​To help your child through the next few months, here are some tips:

First, spend time together as a family.  Bake a cake, have a dance party, do a puzzle together, go for a walk in your neighborhood while maintaining social distance of 6 feet, read a book together, watch a movie as a family, wash the car together, make up stories, laugh, play, and enjoy each other's company.

Second, allow and encourage feelings to be expressed.  It's important to help children express their feelings and make sure you listen and help them expand on what they are sharing. It's also important for children to hear parents express their feelings in a manner that they can process.

Third, reassurance is key. Once we've listened to a child, and tried to fully hear them out, then we should reassure them.  Reassuring someone without listening to them first is not as effective.

Fourth, encourage your child to help others. When children are able to help others, it makes them feel more in control of the world around them. They are no longer helpless, but instead, they're giving help to others. This helps children develop confidence, and it makes them feel proactive in the best of times and in the most difficult situations.