Life Hacks to support health and wellbeing

2023, the Royal College of Occupational Therapists help support children’s mental health and wellbeing.

The ten occupational life hacks are:

1. Create connections

Build your child’s confidence and sense of belonging by spending time with people who share similar interests. Find a group or activity focused on things your child is interested in and help them participate.

2. Establish a routine

Provide reassuring structure and predictability by establishing daily routines that include essential tasks and activities important to your child. This will promote a sense of control and reduce their anxiety.

3. Prepare for change

Does your child get anxious about change? Using a paper-based or digital calendar to help them see how things will be different in future can help reduce the level of anxiety they feel when anticipating change.

4. Encourage variety

Encourage a balance of work, rest and play each day, with a combination of creative, physical, mindful, and social activities. Your child will engage better if you build the activities around their interests. And try to avoid spending too much time on any one thing.

5. Get active

Being active is good for our physical and mental health so find ways to build it into your child’s daily routine. Visit the park after school, dance around the kitchen or go for a bike ride. Getting active can be spontaneous or structured and you can do it alone or with others.

6. Go outside

Being outside has a calming effect and can improve children’s mood. Take activities that are normally done indoors outside. Dress appropriately for the weather and let the rain, wind and sunshine stimulate your child’s senses.

7. Have fun!

Playing and having fun reduces stress levels, so create opportunities to relax and laugh with your child. Watch a silly film together, swap jokes or play a game where winning or losing depends on luck rather than skill.

8. Eat and drink regularly

Eating and drinking well and regularly prevents tiredness and mood changes. Establish an eating routine, avoid long gaps between meals and, if you can, eat together.

9. Build responsibility

Being responsible for a task helps build children’s confidence and self-esteem. It could something as simple as setting the table, sorting the washing, or feeding the family pet. Agree the task with your child and say thank you when it’s done.

10. Wind-down for sleep

We all know a good night’s sleep makes the world of difference. It’s even more important for children, it impacts their health, development, and wellbeing. Try keeping a consistent evening routine with a familiar wind-down time before bed. If possible, keep the bedroom for sleeping, rather than playing or for homework.