How to Use Free Time to Fuel Positivity

As the school year winds down (or you may have very recently finished), you may find your child thinking about how much free time they have coming up. Of course, this can be a great thing: they have some time where they’re not burdened by homework and assignments and for possibly the first time in a while, aren’t restricted to a Monday-Friday schedule. It can also be stressful, and a lack of structure and schedule can actually increase symptoms of anxietyespecially for students on summer vacation.

Of course, this isn’t to say that you should book them for summer classes or keep them in an academic head space year-round (that can be anxiety-inducing too!). Studies have found that leisurely activities increase mental health benefits, and the results are stronger when they provide some sort of daily structure during long breaks or stretches of time. These may even have greater effects if these leisure activities help put you in a positive mood and are meant to increase happiness.

Not everyone’s summer is the same, and with a lack of structure, things can change everyday. Here are a couple of suggestions to add some sort of schedule depending on how much time your child has to themselves on a regular basis to help ease any anxiety that may occur from feeling like you have nothing yet everything to do. These shouldn’t be treated as set schedules, since summer is unpredictable, but even doing the same sort of activity around the same time a couple of times of week can help give them a sense of a routine.

If your child has 5 minutes a day…
You can suggest filling out a gratitude prompt or taking the time to do some brief meditation and deep breathing. We’ve talked about both before if you need an app or any other references.

If your child has an hour a day…
Your child can take the time to do some sort of physical activity. It could be something like going to a class at the gym (if it’s safe to do so) or your local rec center, or even as simple as them putting up a cycle of Youtube videos about yoga, lifting dumbbells, or whatever you have on hand. If they can’t or don’t want to be super active, they can also use this time to go for a walk outside.

If your child has the whole day…
You can do everything listed above! If you’re able to, however, you can suggest blocking out the same time every day to read a book, block out another chunk of time later that to explore a new, relaxing hobby (think knitting or baking), and you can even schedule time to dedicate to watching videos online. If you live in a city or an area with a lot of places to explore, you can dedicate a couple of hours a day by going somewhere new or trying a new coffee shop.


Do you have any plans for the summer? How do you feel about suggesting that your child set some sort of schedule over the summer? Do you notice their mood or mental health changing during long breaks?

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