Simple Daily Routines That Could Improve Your Child’s Behaviour

Here are simple daily routines that help children feel calmer, more secure, and more cooperative.

1. A Calm and predictable morning routine

Mornings set the tone for the whole day. When children know what to expect, they feel more in control—which reduces anxiety and power struggles.

Mornings can be a struggle for any age, especially as an adult with all the stresses that the day can bring. If you can find ways to wake up in a positive way, calm and relaxed, this can make a big impact on the child's start to the day. This could be waking up to some nice music, having a nice drink to start the morning (I'm not a fan of tea or coffee but when there is time, a fresh fruit smoothie in the morning is refreshing), or even doing some form of exercise early in the morning can put a spring in your step.

For children, some ideas would be:

• Wake up at the same time each day
• Follow a simple order: get dressed → breakfast → brush teeth → leave
• Use a visual chart for younger children, where they can tick off the morning tasks once they have done them.

2. Regular meal and snack times

Hunger can make anyone irritable and have a meltdown, especially children. Keep consistent timings for meals and snacks so that children are aware of when they will next eat. Include protein and slow-release energy foods, and avoid going for a long time without giving your child food. This will hopefully prevent any meltdowns due to hunger at least.

3. After school decompression time

Many parents speak to me about how their child struggles emotionally, physically and mentally when they arrive home from school. Some children really struggle at school but are able to mask this, then when they arrive home in their safe space, they can let it all out. This can be really difficult for parents/carers to deal with. They may need time to let off some steam in whatever way is helpful for them. This could be through doing some art and craft, jumping on a trampoline, watching a bit of tv, amongst other things.

It can be helpful to offer:

• 20–30 minutes of quiet or free play time
• No immediate questions or pressure
• A snack and space to relax

4. Daily one-to-one connection time

Giving your child some undivided attention each day could reduce behaviours that parents find challenging. This would involve putting your phone or other commitments to the side for 10 minutes, and let your child choose an activity to do together that involves collaboration and connection. This builds security and reduces attention-seeking behaviour.

5. Predictable evening routine

Evenings can easily become chaotic without structure. With a routine, the child knows what to expect, there are no surprises which helps to keep a child regulated. The routine could include dinner, then a quiet activity, bath, brush teeth, story, bed. It's important to keep the order consistent and let the child know in time what they will need to do next. For some children, a visual timetable could really help, as they may understand visual signs more than verbal cues. All of this will help the child to wind down ready for bed.

6. A calm bedtime routine

A good night's sleep is essential for a child development, and especially impacts their behaviour. Here are some ideas:

• Same bedtime each night
• Calm activities (reading, soft music)
• No screens at least 30–60 minutes before bed

Well-rested children are generally more emotionally regulated and cooperative. Just as importantly, how a child feels as they go to sleep can have a lasting impact on the following day—for both the child and the parent.

Bedtime is not just the end of the day; it’s a transition from night to the next day. If a child goes to sleep feeling upset, anxious, or unsettled, those emotions don’t simply disappear overnight. Instead, they can carry through into the morning and shape the child’s mood, behaviour, and overall demeanour.

During sleep, children are still processing their experiences. This means that what happens just before bed can feel more intense or significant, allowing negative feelings to linger and influence how they wake up and engage with the day ahead.

These are just some ideas that could help your child to feel calmer. If this is new to you, start with one or two of these ideas. Consistency matters more than perfection. Expect some resistance at first, which is normal to begin with. The aim of routines are that children feel safe, understood and supported, and not so rigid that there is no flexibility at all.