February 2025

INCREASED BLOOD FLOW TO THE BRAIN

When children engage in physical activity, their heart rate increases, and blood flow to the brain surges.

This boost in circulation means that more oxygen and nutrients are delivered to brain cells, which supports the formation of new neural pathways.

As a result, physical activity strengthens memory, learning, and problem-solving abilities.

RELEASE OF BRAIN-DERIVED NEUROTROPHIC FACTOR (BDNF)

Exercise stimulates the production of BDNF, a protein often called “Miracle-Gro for the brain” because it supports the survival of neurons, helps form new neural connections, and promotes neuroplasticity.

A stronger hippocampus (the brain’s memory center) means improved memory retention and recall, helping children in the classroom.

IMPROVED EXECUTIVE FUNCTION

Physical activity plays a crucial role in strengthening the prefrontal cortex, the part of the brain responsible for executive functions like planning, impulse control, and working memory.

When children regularly exercise, they develop better concentration, the ability to make decisions, and the capacity to stick with challenging tasks.

NEUROGENESIS AND COGNITIVE PERFORMANCE

Neurogenesis—the creation of new neurons—occurs most actively in children’s brains during physical activity, particularly in areas that support learning and memory.

Kids who are active show improved cognitive performance and memory recall compared to those who lead sedentary lifestyles.

Parent Challenge: It can be hard to encourage children to take breaks from sedentary activities, such as screen time or sitting for homework.

Strategy: Schedule “movement breaks” during study time. Even short breaks of 5-10 minutes for jumping jacks or running around the yard can have a significant impact on brain function. Make these breaks fun by turning them into little challenges—like who can do the most star jumps in 30 seconds!

Parent Challenge: Motivating kids to be consistent with physical activity.

Strategy: Help your child set achievable fitness goals, like running a certain distance or learning to do more push-ups, and celebrate milestones along the way. You can also create a reward system that reinforces their efforts, such as earning extra playtime or choosing a family activity.

Parent Challenge: Ensuring kids stay engaged and focused in school or homework.

Strategy: Encourage physical activity as a tool for boosting focus before studying. Studies show that a quick run or walk before starting homework can help a child concentrate better when they sit down to work. Create a “focus routine” where kids engage in 10-15 minutes of physical movement before academic activities.

Parent Challenge: Children getting bored with repetitive activities.

Strategy: Mix up the types of physical activities to maintain interest. For example, alternate between activities like swimming, hiking, and team sports, while also encouraging independent play like biking or running. This variety keeps things exciting and helps develop different areas of the brain.

Ask Thoughtful Questions

Instead of offering solutions right away, encourage your child to think critically about the situation.

Ask questions like:

1. “What do you think happened here?”
2. “What could we do differently next time?”
3. “How do you feel about how you handled that?”

These questions help children focus on the process and guide them to think through their actions, rather than just the outcome.

Focus on Effort, Not Just Results

Encourage your child to reflect on their effort, not just the final result.

Emphasize the importance of trying their best, and talk about how effort and persistence are more important than getting everything right the first time.

For example, “You worked hard on that project, and it didn’t go as planned. What part of the process did you feel went well?”

Celebrate Small Wins

In every mistake or failure, there is a chance to celebrate progress.

Help your child reflect on the steps they took that brought them closer to their goal, even if they didn’t fully succeed.

Recognize growth, effort, and persistence as part of the resilience-building process.

Model Reflection

Share your own reflections with your child.

After a setback, talk about how you plan to approach the situation differently next time and what you’ve learned.

This models a healthy approach to failure and shows that mistakes are a natural part of growth.

Set New Goals

After reflecting, help your child set new goals for moving forward.

Whether it’s improving a skill, trying a different approach, or practicing more, setting a clear, actionable goal helps shift focus from the disappointment to the future.

Patience with the Process

Challenge: Reflection takes time, and parents may feel rushed or impatient during busy days.

Strategy: Set aside regular “reflection time” at a consistent moment in the day, like after school or at bedtime. This builds a routine for processing experiences calmly.

Encouraging Honest Self-Assessment

Challenge: Kids may resist discussing their mistakes or feel defensive when reflecting on what went wrong.

Strategy: Use a compassionate tone and ask open-ended questions. For instance, “What do you think was hardest about that?” or “What might you try differently next time?” Avoid judgment or focusing on blame.

Avoiding Perfectionism

Challenge: Parents may unconsciously pass on perfectionist tendencies, leading kids to fear failure.

Strategy: Normalize mistakes by sharing your own. Say, “I made a mistake at work today, but I figured out what to do better next time.” Celebrate effort and improvement over perfect outcomes.

Validate Their Emotions:

Acknowledge their feelings without judgment.

Say, “I see you’re upset. It’s okay to feel disappointed.” This helps children feel heard and understood.

Teach Self-Regulation Techniques:

Deep Breathing: Guide your child to breathe in deeply through their nose for four counts, hold for two, and exhale for four counts.

Counting to Ten: A simple pause can help them calm down and regain control.

Visualization: Encourage them to imagine a “calm place” like the beach or a forest to ground themselves.

Reframe the Situation:

Ask, “What could we do differently next time?” or “What did you learn from this?”

Teach them to see mistakes as a chance to improve and grow.

Encourage Healthy Emotional Expression:

Suggest drawing or journaling about their feelings.

Encourage talking openly with a trusted adult about their experiences.

Model Coping Strategies:

Share your own experiences of disappointment and explain how you worked through them.

Managing Their Own Frustration

Challenge:Parents may feel overwhelmed or frustrated when their child is upset, making it harder to stay calm.

Strategy:Take a pause before responding. Practice deep breathing or count to ten before addressing your child’s emotions. Modeling calmness teaches emotional regulation.

Avoiding the Fix-It Mentality

Challenge: It’s natural to want to solve problems for your child, but doing so can prevent them from building independence.

Strategy:Instead of fixing the problem, ask guiding questions like, “What could you do next?” or “What might help you feel better?” This empowers them to find their own solutions.

Recognizing Teachable Moments

Challenge: In emotional moments, it’s hard to see a disappointment as a learning opportunity.

Strategy: Practice reframing your mindset. Instead of immediately solving or minimizing the issue, say, “This is tough, but let’s figure out what we can learn from it together.” This helps normalize setbacks as part of growth.

Emotional Regulation:

Teaching kids how to name, understand, and control big emotions like anger, anxiety, and sadness.

Optimism:

Helping them view setbacks as temporary challenges rather than permanent defeats.

Self-Efficacy:

Encouraging them to believe in their ability to solve problems and navigate difficult situations independently.

Perseverance:

Developing a “keep trying” attitude, even when the going gets tough.

Quicker Recovery from Setbacks:

Resilient kids rebound faster after mistakes or failures. They’re more likely to try again instead of giving up.

Reduced Stress Levels:

Emotional resilience helps kids manage overwhelming feelings and stay calm under pressure.

Confidence and Independence:

Children gain belief in their ability to handle problems, boosting self-esteem.

Better Mental Health:

Resilience is tied to lower rates of anxiety, depression, and burnout later in life.

Model Resilience:

Let your child see how you handle stress or setbacks. For example, if you’re facing a difficult task, talk about how you’re approaching it and finding solutions.

Encourage Positive Self-Talk:

Guide your child in replacing self-defeating thoughts like “I’m not good at this” with affirmations like “I can keep practicing to get better.”

Promote a Growth Mindset:

Praise effort, creativity, and persistence over success alone. Teach kids to view mistakes as stepping stones for improvement.

Create Safe Spaces for Emotional Expression:

Encourage open conversations about feelings. Use phrases like “It’s okay to feel frustrated. Let’s figure out what we can do next.”

Modeling Resilience

Challenge: It can be difficult to stay calm and model resilience when life feels overwhelming.

Strategy: Use self-talk to model how you process setbacks. For example, say aloud, “This didn’t go as I hoped, but I can try again tomorrow.” This shows your child that setbacks are normal and surmountable.

Balancing Support and Independence

Challenge: Knowing when to step in versus letting your child manage challenges independently.

Strategy: Encourage your child to brainstorm solutions before offering advice. Ask, “What do you think you could try?” This builds problem-solving skills while ensuring they feel supported.

Overcoming Cultural Expectations

Challenge: In some families or cultures, discussing emotions might not feel natural or encouraged.

Strategy: Start small. Share your own feelings to set an example, like, “I felt really frustrated today, but taking a walk helped me calm down.” This opens the door for your child to share their emotions without fear of judgment.