Why Everyone in your Family needs Down Time
by Anne Ueberbach
Assistant Director / Counsellor
Why Everyone in your Family needs Down Time
Between work, school, extracurricular activities, and social commitments, it's easy to forget the importance of down time, time to do nothing in particular. But the truth is, everyone in your family needs down time.
In a family setting, down time is an opportunity to increase quality time together. When everyone in the family takes time to relax and recharge, you're more likely to spend quality time together, leading to stronger family bonds. Just like when you take a holiday or break from work, and return with more energy, focus and motivation. Spending more time with your family, whilst well-rested and relaxed, also reduces the risk of conflicts and stress, improving the overall home environment and relationships.
It is important to note that down time is not the same as binging TV shows or mindlessly scrolling through your phone. Screen time actually stimulates the brain in a way that doesn’t allow for thinking and reflection, which is a big component of actual down time.
The Benefits of Down Time for Children
Improves Focus and Concentration: Just like adults, kids need time to relax and recharge. Down time helps kids refocus and come back to their activities with renewed energy and concentration.
Reduces Meltdowns and Tantrums: Let's face it, kids can get overwhelmed too. Down time helps kids regulate their emotions and reduce the likelihood of meltdowns and tantrums.
Encourages Creativity and Imagination: Down time gives kids the freedom to explore their creativity and imagination, leading to new ideas and innovations.
The Benefits of Down Time for Adults / Parents
Reduces Stress and Anxiety: Let's face it, parenting is stressful. Down time gives parents a much-needed break from the constant pressure to provide and care for their family.
Improves Patience and Mood: When parents take time to relax and recharge, they're better equipped to handle the challenges of parenting with patience and a positive attitude.
Increases Quality Time with Family: When parents are well-rested and relaxed, they're more present and engaged in family activities, leading to more quality time with their loved ones.
How to Incorporate Down Time into Your Family Life
A healthy family life needs time for play, relaxation and connecting. Balancing this with important and rewarding planned activities is important for children as well as adults. Here are some tips on how to incorporate down time into your family life:
1. Use your child’s boredom as an opportunity
Children who are used to receiving a lot of direction might struggle to know what to do when there’s nothing planned. You can use your child’s boredom as an opportunity to encourage them to find their own activity to fill their time with. Avoid jumping in too quickly with suggestions. Parenting isn’t just about structuring your child’s time efficiently, but also to plan for unstructured time to allow your child to seek out learning and stimulation through play.
2. Prioritize self-care and spend time alone
Prioritize self-care and find time in your regular schedule to enjoy your own company, preferably away from stressors such as work, partners or family. The same goes for your child – if you see them playing and engaging with themselves, don’t jump in straight away, but instead give them the opportunity to learn to enjoy their own company.
3. Schedule it in
Treat down time as a non-negotiable part of your family's daily or weekly routine. Taking a break is a commitment to your mental and physical wellbeing, which is just as important as following a balanced diet and regular exercise.
3. Schedule time without screens
Make sure you and your family have lots of time every day, with screens out of the way so you can let your minds wander and reflect. Leave devices behind and engage in activities that promote relaxation and connection.
4. Have unstructured family days
Try to allow for one day a week where you have no or minimal scheduled plans. You can see this as a break from everyday stressors and the rush of the weekdays. Unstructured family days don’t have to be activity-free days. Ask your child what they want to do with their day without needing to commit to anything and go with the flow of the day.
5. Reset priorities
If you find yourself struggling to implement down time in your family life due to too many ongoing commitments, consider sitting down with your family to identify how you could make time for down time (e.g. reducing number of extra-curriculum activities, etc.)
Conclusion
Reading and learning about down time strategies is the easy part in your journey on balancing your family’s busy lives. However, implementing them takes a lot of conscious effort and determination, especially if your children are enrolled in multiple extra-curricular activities and have a different birthday party to attend every other week. The truth is, we can’t always be on top of our daily goals as family life is often unpredictable, chaotic and tiring. The important takeaway here is that you need to implement these strategies in a way that suits your family’s needs. If you’d like assistance, consider booking an appointment with me to identify how down time can fit into your family’s busy schedule.
