We know that supporting children in developing good habits can sometimes feel overwhelming. Whether it's helping your child keep up with homework, pitch in with chores, or build healthy routines, it can be tough to create habits that stick.
However, there is good news! It’s possible to guide your child toward better habits using simple strategies! Based on the principles from Atomic Habits by James Clear, we’ve compiled some easy-to-follow tips to help your child succeed.
1. Make It Obvious
The first step in helping your child build good habits is making those habits easy to see and understand.
Notice Their Habits: Start by writing down what your child does regularly, both the good and not-so-good habits. This awareness is the first step to making changes. You might think about things like:
Does my child grab their phone or play video games right after school?
How do they start their morning – by brushing their teeth or eating breakfast?
Do they tidy up their room or leave things out?
Do they get started on their homework right away, or do they tend to put it off?
Create Specific Plans: Help your child make clear, simple plans for their new habits by identifying what they’ll do (the behaviour), when they’ll do it (time), how long they’ll do it (duration), and where they’ll do it (location). Here are some examples:
“I will pack my backpack (behaviour) before bed (time) in my room (location).”
“I will do my homework (behaviour) right after dinner (time) at the kitchen table (location).”
“I will read (behaviour) for 10 minutes (duration) after breakfast (time) on the couch (location).”
“I will set the table (behaviour) when mom starts cooking (time) in the dining room (location).”
“I will walk the dog (behaviour) at 4 PM (time) around the block (location).”
Stack Habits Together: Help your child build new habits by connecting them to something they already do (a current habit). Here are some examples:
“After brushing my teeth (current habit), I will put my clothes away (new habit).”
“After putting on my shoes (current habit), I will grab my backpack (new habit).”
“After turning off the TV (current habit), I will tidy up the living room (new habit).”
“After closing my homework book (current habit), I will prepare my snack for tomorrow (new habit).”
“After coming home from school (current habit), I will read a chapter in my book (new habit).”
2. Make It Attractive
If a habit feels enjoyable, your child is more likely to keep doing it. Here’s how you can make habits more appealing:
Pair Fun with Necessary Tasks: Connect a fun activity with a new habit. For example:
“After I clean my room (new habit), I can watch my favourite show (fun activity).”
“After I finish my homework (new habit), I can play video games (fun activity).”
“After I do 10 minutes of reading (new habit), I can play outside (fun activity).”
“After I do my chores (new habit), I can call my friends (fun activity).”
“After I practice the piano (new habit), I can play with my pet (fun activity).”
Join a Supportive Group: Encourage your child to be around friends with similar good habits. For example:
Join a study group with friends who are motivated to do homework.
Sign up for a team sport where regular practice is a habit.
Start a reading club with friends where they read together weekly.
Spend time with friends who are working on similar school projects.
Have a “clean-up challenge” with friends to tidy up their rooms at the same time.
3. Make It Easy
The simpler a habit is to start, the more likely your child will stick with it.
Reduce Barriers: Make it easy for your child to do the right thing. For example:
Set up a study area that has everything they need for homework.
Prepare gym clothes the night before so they’re ready to go in the morning.
Have a packed lunch ready in the fridge so it’s easy to grab for school.
Keep a book next to their bed to encourage nighttime reading.
Put a calendar in their room to remind them of upcoming tasks.
Start Small: Begin with small, easy tasks before adding more time or responsibility. For example:
Start with 5 minutes of reading at bedtime each day.
Review one page of homework before moving on to assignments.
Practice 2 minutes of meditation before sleeping.
Organize one drawer in their bedroom each day.
Write one sentence in their journal each night.
Take a short walk after dinner daily.
4. Make It Satisfying
Children respond well to rewards and praise, which helps motivate them to keep going.
Reward Effort: Praise your child or give them small rewards when they complete a habit. Positive reinforcement can make a big difference! For example:
Give them praise or high-fives when they finish their chores.
Offer a treat or special activity after a week of completed homework.
Allow extra screen or reading time when they finish a task early.
Let them choose the family movie night after helping around the house.
Create a reward jar where they earn tokens for each habit completed.
Track Progress: Use a sticker chart or habit tracker to show your child how far they’ve come. For example:
Make a star chart to track completed daily tasks.
Use a calendar to mark off the days they practice a skill, like reading.
Create a habit tracker with colourful stickers for each goal.
Track their progress with checkmarks for every day they clean their room.
Use a whiteboard to write down their weekly accomplishments and goals.
Final Thoughts
Building lasting habits takes time, but with these easy strategies, you can help your child create positive routines that will benefit them—and your family—in the long run. Remember, consistency is key! Even small changes, done regularly, can make a big difference over time.
About the author: Dr. Juliana Negreiros is a registered psychologist and the founder of Beacon Psychology Clinic. She has dedicated most of her career to supporting young people's learning and mental health, helping them thrive both in and out of school.
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