Nurturing Healthy Habits: Tips for Parents of Young Children

By Kellie Smith | Little Learning Table

As a teacher with over fifteen years of experience working with hundreds of children and families, I’ve noticed patterns that really do make a difference in how children show up to learn. One of the biggest? A balanced, sit-down breakfast.

Children who start their day with a nourishing meal, not just something quick from a toaster, tend to have more stamina, better focus, and stronger self-regulation throughout the school day. Of course, I know how rushed mornings can be (some days it’s a miracle I get out the door myself!). This isn’t about perfection or pressure, just a gentle reminder to aim for a sit-down breakfast most mornings when you can.

And no, it doesn’t need to be elaborate. Simple, satisfying foods like scrambled eggs, Greek yogurt, fruit, or even a breakfast sandwich can make a huge difference. Meals with protein and healthy fats help children feel full longer, regulate their energy, and better adapt to changes in the day.

Another foundational habit that supports a child’s ability to thrive at school is a consistent bedtime routine and healthy sleep hygiene. Children who get adequate, quality sleep are better able to handle the emotional and social demands of the classroom. In my experience, teachers can often tell when a child hasn’t had enough rest. They may tire more easily, have bigger emotional reactions, and struggle to adjust when something in the day doesn’t go as planned.

Here are a few sleep hygiene tips that can make a big difference:

• Dim the lights in your home or child’s room at least an hour before bedtime to help signal it’s time to wind down.

• Avoid screens completely during that hour before sleep—this helps the brain settle.

• Read a book together as part of your routine, but be consistent about how many books or how long you read (using a timer can help). This keeps the routine calm and prevents bedtime power struggles.

• Don’t skip brushing and flossing. Dental hygiene is a key part of a healthy bedtime routine, and helps children take ownership of their bodies.

  
  

As parents, fostering habits like these builds a strong foundation for your child’s overall well-being and school success. Here are a few more small habits that lead to big benefits:

Tips for Building Healthy Habits at Home:

• Establish a Routine: Children thrive on predictability. Create daily rhythms with consistent mealtimes, bedtime routines, and play/learning blocks to help your child feel secure and balanced.

• Encourage Healthy Eating: Offer a variety of whole foods and involve your child in simple meal prep. Keep mealtimes positive and pressure-free—this helps build a healthy relationship with food.

• Make Movement a Priority: Physical activity supports both physical and emotional health. Go on family walks, dance around the kitchen, or try a local class together.

• Protect Sleep Time: A consistent bedtime and calming wind-down routine set the stage for quality rest—so important for growth, regulation, and focus.

• Limit Screen Time: Encourage creative, tech-free activities that promote curiosity and connection. Balance is key!

• Teach Everyday Hygiene: Daily habits like hand-washing, teeth-brushing, and bathing empower children to care for their bodies.

• Model What You Value: Kids learn more from what we do than what we say. Prioritize your own well-being, too, your calm presence matters most.

  
  

Building healthy habits in young children doesn’t have to be complicated. With warmth, consistency, and a bit of creativity, you’re laying the groundwork for a lifetime of wellness. Small steps add up, and your efforts truly matter.