By The Cognitive Coach

Dear Parents,

I hope this letter finds you and your family well and eager to make this school year the best yet. As a parent, I know that feeling of wanting success for my children and trying to do whatever I could to ensure it. We must consider how we can support our children’s academic pursuits and overall well-being and growth. Success in school and life is closely linked to brain health.

Studies indicate that our children are experiencing more physical and emotional health issues than we did. Please don’t fool yourself into believing their academic and social growth isn’t being negatively affected. The same brain that is experiencing increased anxiety and depression is the brain trying to learn new information. Anxiety and depression negatively impact cognitive functioning. Here’s how you can support your child by focusing on critical areas of brain health:

1. Prioritize Sleep

Quality sleep is crucial for learning, memory, and emotional regulation. Encourage your child to maintain a consistent bedtime routine, aiming for 8-10 hours of sleep each night. Creating a calming bedtime routine and limiting screen time to at least an hour before bed can help improve sleep quality.

2. Nutrition for Brain Power

A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is essential for brain development and function. Including foods high in omega-3 fatty acids, such as fish, nuts, and seeds, can boost cognitive function. Encourage regular meals and healthy snacks to maintain energy levels throughout the day. Meal planning and preparation are vital to ensuring adequate nutrition for your child and family.

3. Stress Management

Teaching your child effective stress management techniques, such as deep breathing, mindfulness, or journaling, can help them handle academic pressures and social challenges. Encourage open communication about their feelings and provide reassurance and support when needed. Allow them to express their feelings and avoid minimizing their responses. Helping them understand that asking for help is okay is an important lesson, as well as teaching them self-advocacy skills.

4. Establishing Routines

Routines provide a sense of stability and predictability, which can reduce stress and improve focus. Please work with your child to set up a daily routine that includes time for homework, extracurricular activities, relaxation, and sleep. A well-structured routine can help them manage their time effectively and reduce anxiety. Timers and visual aids can be effective in helping to establish consistency in these routines.

5. Encouraging Physical Activity

Regular physical activity is essential for brain health and overall well-being. Exercise increases blood flow to the brain, improves mood, and enhances cognitive function. Encourage your child to engage in at least 60 minutes of physical activity daily through sports, outdoor play, or family walks. Allowing your child physical activity breaks before and during homework times can increase their ability to focus, concentrate, and work more efficiently.

6. Digital Detox Times

While technology is a valuable tool for learning, too much screen time can negatively impact sleep, attention, and social interactions. Establish “digital detox” times, such as during meals or before bedtime, to help your child disconnect and engage in other activities. Encourage hobbies and creative pursuits that don’t involve screens. You can also identify identify “digital detox family times.”

7. New Learning Opportunities

Stimulating your child’s brain with new learning experiences can enhance cognitive development. Please encourage them to explore new hobbies, learn a musical instrument, or engage in activities that challenge their thinking. Support their curiosity and provide opportunities for them to discover new interests.

8. Promoting Social Interactions

Healthy social interactions are vital for emotional development and interpersonal skills. Encourage your child to build positive peer relationships, participate in group activities, and practice effective communication skills. Supporting them in navigating social situations can help build their confidence and resilience. Assisting them with script development can help reduce their stress in challenging situations.

9. Varied Activities

Exposure to various activities can help your child develop well-rounded skills and interests. Please encourage them to try different sports, arts, and academic clubs to discover their passions. Varied activities help prevent burnout by balancing academic demands and creative or physical outlets.

Focusing on these brain health strategies can help your child succeed academically and in their personal and social lives. Your support and encouragement play a crucial role in their development. We can help them build a strong foundation for a bright and healthy future together.

Warm regards,

Doreen Bridgman MS,CCC,SLP-CBHC

If you would like to discuss how to increase your child’s success, send me a note at doreen@thecognitivecoach.net