Filed under: Families
Helping your kids limit their screen time can be difficult, but it could be the key to keeping your kids healthy. The American Academy of Pediatrics recommends limiting the total amount of entertainment screen time to only 1–2 hours a day, with no screen time for kids under the age of two. Yet the average 8-year-old spends 8 hours a day in front of a screen, and teenagers can even exceed 11 hours a day. That’s a lot of sitting around! The more time kids sit in front of a screen, the less time they spend being active, and the more likely they are to become overweight.
Here are some tips to help reduce screen time and, in turn, promote fitness:
- Keep the TV and Internet-enabled devices out of bedrooms.
- Stay informed: Monitor what media your kids are using, such as websites or social media applications.
- Watch movies and shows with your children. As a bonus you can use the entertainment as a way of discussing important family values and finding out what they think about certain scenarios.
- Make a family home-use plan for your media. For example, set a mealtime and bedtime curfew for cell phones and other devices. Establish some reasonable but firm rules.
- Be a role model. Encourage and join your kids in different outdoor activities.
Recovery Care Coordinators (RCC) help wounded, ill, and injured service members, their caregivers, and their families navigate the recovery, rehabilitation, and reintegration process. They help ensure a smooth transition from a recovery and rehabilitation setting back into the civilian community or, in some instances, back to military duty. An RCC is the first point of contact within each of the military services’ wounded warrior programs. RCCs are located at military treatment facilities and installations throughout the country and overseas. Referral to RCCs can come from the service member, a caregiver, a family member, medical personnel, or a wounded warrior program. For more information on the referral process (and for contact numbers), read this factsheet.
How do RCCs help support service members, their caregivers, and their families during what is often a difficult and stressful period in their lives? The RCC develops a comprehensive recovery plan (CRP) with the service member, caregivers, family members, and the recovery team to identify goals and resources needed to achieve those goals, such as assistive technology, education, employment, or housing.
The DoD Office of Warrior Care Policy is responsible for oversight, policy of the Recovery Coordination Program, and standardized training for all RCCs, but each military service branch implements its own Recovery Coordination Program in accordance with DoD policy. The terminology may differ with service (for example, advocate, care coalition, recovery care), but the mission and the standards are the same. Check out the following links for service-specific information:
Caring for elderly parents, even in the best of situations, can be difficult, especially if you’re a military service member. Trying to make long-term care and emergency decisions for elderly parents while you carry a lot of responsibility at work can cause a lot of worry. And if you’re deployed overseas, it’s even more difficult to monitor your parents’ well-being. As they age, your parents may need help with daily activities such as home maintenance, personal hygiene, and meals. And if a medical emergency occurs without a contingency plan in place, it adds to your burden of guilt and anxiety over what could happen in the your absence.
As your parents age, your worry grows, especially if they have had any prior illnesses. But you are likely to worry less if you have other siblings and you have a solid parent-care plan in place.
Here are some preemptive steps that you can take to make sure your parents are well cared for, even if you’re on different continents:
- Find out what community and government resources there are for information and support services in your parents’ neighborhood.
- Ask siblings, extended family members, neighbors, and friends to help with your parent-care responsibilities.
- Schedule regular phone calls or Skype chats for updates on your parents’ well-being and health.
- Develop a care plan together with your parents before a medical emergency occurs.
With so many people counting on you, it’s important to be organized, mentally solid, and in control of every situation no matter what happens. Strategic planning and communication can make all the difference in caring for your elderly parents from afar and maintaining your own performance as you cope with these additional stress loads. For more information on caregiver support and eldercare, please visit the National Resource Directory.
Want to see your children equipped to persevere in the face of challenges? To instill “grit” in your kids, the trick is challenging with care, not just pushing harder.
Here are some tips to help your children develop grit:
- Praise your children for working hard and using their talents, not for already having talent. Calling them “gifted” or “talented” doesn’t help if these labels become an excuse not to work hard.
- Reward commitment by giving your children more chances to develop their interests. For example, if your child is always painting, try to encourage it by sending him or her to art camp.
- Big goals usually require a lot of sustained effort for a child—more like a marathon than a sprint. Encourage persistence with words such as “Hang in there!” or “You can do it!” But remember that children have a much shorter attention span than adults.
- Teach your children that failures and setbacks are an essential part of learning. Remind them that excellence comes from both triumphs and mistakes.
- Give your children some space to become independent, so they can be self-reliant and self-motivated and learn from their own choices.
Grit doesn’t develop overnight. It takes time. But remember that children are children and need lots of free time and play time to develop optimally. For more insight into specific parenting styles, check out HPRC’s article about how to be a warm leader, not a drill sergeant.
Tired of having family members “push your buttons” or inadvertently pushing theirs? You’ll be glad to learn it’s something you can fix. How you relate to people as an adult is shaped by the relationships you had early in life. It’s easy to get drawn into old patterns with family members. But there are some things you can do to stop taking the bait and stop putting bait out there for your loved ones to take.
For example, an old rivalry can re-emerge between siblings, even if you don’t do this with any one else in your adult life. Or it can feel like you’ve gone back in time, and you’re an adolescent again rebelling against your parent. Keep these old patterns in mind, because they can creep into your present.
Here are some tips to avoid reliving familiar conflicts or other unpleasant interactions:
- Don’t put out bait: You can’t control other people’s behavior, but you can control yours. Be aware of what you feel drawn to do, and stop yourself if you know your next move might cause friction (such as calling someone a name, or more subtle moves).
- Don’t take bait: Others will (consciously or unconsciously) do things that trigger your emotions (such as a snarky comment or an overly long story). Slow down and take a breath rather than responding out of impulse.
- Assume good intentions: When you feel baited, assume that the other person isn’t intentionally triggering you and that he/she means well. Even if this is untrue, your different style of interacting with him or her can help break the pattern. And it could even start a new, more positive dynamic!
Instead of being a “perfect” parent, strive to be “good enough.” As a parent, you want the best for your children. At a minimum, you know you shouldn’t neglect or abuse your children. Ideally you’re a caring parent who sets good boundaries for their safe development. But some parents overdo their involvement.
The problem with working too hard to meet your child’s every need is that your child doesn’t learn to become independent. When children experience some frustration along the way or have to figure out things on their own, they become more equipped to tolerate frustration and face adversity. And they learn how to solve problems for themselves. That said, don’t leave them hanging, but gently guide them to figure out solutions for themselves.
Read HPRC’s “Need to update your parenting style?” to learn more ways to be “good enough.”
Visit the newest section of HPRC’s website—“Frequently Asked Questions About Relationships.” It includes strategies for communicating and managing conflict, building and maintaining strong relationships, and fostering parent-child relationships.
Here are some kinds of questions you can find answers to:
- Is there such a thing as a healthy argument?
- How can I be a better listener?
- Why do I get so angry that I can’t think clearly?
- Can I win more arguments than I lose and still have a good relationship?
- How can I change my attitude and focus less on the negative?
- How can I help my children get through challenging situations?
You can use these strategies in all your relationships—friends, coworkers, bosses, leaders, etc.—not just your intimate and family relationships.
You can find more questions and answers in “Frequently Asked Questions About Relationships.”
If you’re in the military, you know you may have to move at almost any time, so you try to avoid accumulating things you don’t want to move with you. But whether you’re moving or not, spring is a great time to get rid of the clutter in your home.
There are many resources to help you get organized. But the hard part can be letting go of “stuff” you may be attached to emotionally. The memories pull at you, so the closets stay packed. So why get rid of things? It can save your sanity and lighten your load.
Consider a “mindful” approach to your spring cleaning. The self-compassion and non-judgment of many meditation practices can help you deal head-on with the emotional connections you may have to your stuff. This approach raises your awareness of attachment to belongings. You can see the memories, connections, love, and bonds that the items represent. And then you get to practice self-observation in the moment of letting things go.
How do you do it? Try this meditation: As you sort through items that literally weigh you down and debate whether to keep something, ask yourself the following questions:
- Is this object really adding value to my life?
- Do I need this thing to remind me of a pet, friend, or special time?
- Can I accept that the object is not a substitute for a person or memory?
- Can I take a photo of it and then let it go?
- Can I imagine myself free from this object?
- Would letting it go mean I no longer care?
Only you can answer these questions for yourself. The balance between holding on and letting go is very personal. Use gentleness and compassion with yourself as you move through this exercise and practice being mindful.
All families need to spend some time together to help build strong family bonds. There is no right way or ideal amount of time. Some families like to spend all their free time together, while others may spend a bit of time together throughout the week or dedicate some family time on a consistent basis. But it’s easy to get wrapped up in other things so we spend all our time on work, bills, cleaning house, scheduled activities, or other responsibilities, and family time goes by the wayside.
Think about your own family. Do you have enough time together? What kind of time is it? Is everyone on a phone, computer, tablet, or television? Try unplugging and going outdoors, playing a board game, or getting together and giving everybody five minutes to talk about what they like about each other. You could let your children (if they’re old enough) pick what they want to do on their family day out, and then everyone else needs to come along and make the most of it. If part of your family is deployed, you should still schedule family bonding time. Some of your family time can be spent making things to send to your deployed family member or documenting your fun time with photos or videos.
Stressed just thinking about how to add in some good family time? Just make the most of what you have by focusing on each other without extra distractions!
Parents are one of the most important factors in their children’s fitness. You can set the example. Children of active parents are more than twice as likely to be active than those with inactive parents. You also can help your children be active by driving them—or better yet, walking or biking with them—to and from activities, being active with them at home, cheering or supervising their play/activity, and getting the right equipment for their activities. It’s important to expose kids to different activities. Once they find something they like, they’ll stick with it. Above all, make it fun!