Say Goodbye to Stress and Hello to a New Routine

Do you find yourself procrastinating or spending your weekends catching up on homework, wishing you had more time to see your friends and do the things you love? This could be a sign that it’s time to rethink your current routine and build a new one, so you can spend less time worrying about balancing schoolwork with other activities and more time enjoying the things that truly matter to you. Join us as we explore the importance of routine, its benefits, and how to create a realistic one you’ll stick to.

New Routine

Why does routine matter? 

You likely follow a routine without even realising it – whether eating the same breakfast every day or watching TV at the same time every night. When you go to school, the day is structured and usually adheres to a routine. You might follow a two-week timetable and have breaks at the same time each day. 

When you first started school, it likely took you a while to settle into the routine, but over time, it probably became second nature – you know exactly which lesson you’ll have on which day and when you’ll have a break. Without this structure, no one would know where they need to be or when, making it difficult for everyone involved to understand what’s expected of them.  

The same goes for life outside of school. A routine makes it easier to fit everything in because you know what you need to do, when it needs doing, and how particular activities will fit in alongside your other commitments. However, if your routine is unbalanced, it can make it harder for you to prioritise, and you may constantly feel behind or frustrated with being unable to do the things you love. 

Benefits of a good routine 

Alongside knowing exactly what you need to do and when, creating a balanced routine offers a wide range of benefits, including:  

 

  • Sleep – Going to bed at the same time every night and waking up at the same time every morning improves sleep quality, helping you feel refreshed and ready to face a new day.  
  • Eating – Routines can help you eat better because you’ll have time to prepare a healthy option rather than reaching for a quick snack because you haven’t planned ahead.  
  • Exercise – Consistent routines ensure you’ll have enough time to exercise, which will improve your fitness, focus and overall well-being.  
  • Fun – Life isn’t just about responsibilities like chores, homework and school. A good routine allows you to enjoy guilt-free time with your friends or doing activities you love.  
  • Mental well-being – Routines can reduce stress and anxiety. Getting enough rest, eating healthily, exercising regularly, and having time for fun will make you feel happier, more balanced and in control.  

 

If you’re ready to say goodbye to feeling unbalanced, overwhelmed and stressed by your schedule and hello to the benefits above, it’s time to build a new routine. 

How to build a healthy routine

If building a new routine sounds daunting, don’t worry – we’re here to help. Just follow these simple steps:

  1. Reflect on your current routine

    Take a moment to think about how your current routine makes you feel. Are you stressed, tired, or wishing for more time to exercise, have fun or eat healthier? Jot down any thoughts that come to mind and consider what you want to achieve by creating a new routine. For example, maybe you want to start going to bed earlier or finish your homework during the week so you can enjoy your weekends. Knowing exactly why you’re changing your routine will help you stay motivated.

  2. List your responsibilities and passions

    Write down everything you need to do, like school, homework, chores or a part-time job, including dates and times. For example, what are the start and end times for school or work, and do you have a deadline for homework and chores?

    Then add the things you love doing and wish you could do more, like hanging out with your friends, gaming, or pursuing a hobby you’re passionate about.

  3. Pick a scheduling tool

    Choose a scheduling tool that will help you visualise each week. You could use an app, calendar, or spreadsheet. Many apps and the calendar on your phone also allow you to set reminders, ensuring you never forget the next task on your to-do list. Make sure you pick a tool you don’t mind interacting with, so you’ll stick with it until your new routine becomes second nature.

  4. Set a realistic wake-up and bedtime

    Think about how much time you’ll need to get ready before heading to school and set a wake-up time. Be honest with yourself – if you’re not a morning person, setting your alarm at 5 am might not be realistic, and you’ll quickly slip back into your old routine. Start with a wake-up time that you can actually commit to and set a bedtime that will allow you to get enough rest. This way, you’ll always feel ready to face a new day.

  5. Block out time for each task

    Next, block out time for your non-negotiable tasks like school and then fit in your other responsibilities around it. Make sure you also allow enough time to get to and from commitments. You can then allocate time to your remaining tasks, such as homework or chores. Once you’ve done this, you’ll see exactly how much time you have left to dedicate to exercise, self-care, and doing things you really enjoy.

  6. Focus on one or two goals at a time

    Pick one or two goals that you want to achieve by changing up your routine, such as fitting in more exercise or completing your homework before the weekend. As these become part of your routine, not only will you start freeing up more time for the activities you enjoy, but you’ll also feel healthier, happier and in control of your schedule.

  7. Regularly re-evaluate your routine

    Once you’ve set one or two realistic goals and adjusted your routine, remember to check in with yourself regularly to see if it’s still working for you. As you grow and your commitments change, you’ll need to adapt your routine to fit your lifestyle.

    The great part is that once you begin to enjoy the benefits of a healthy routine—such as reduced stress and more time for activities you love—you’ll feel motivated to maintain it. This will help you better manage any changes that life throws your way.

Check out our Being in Care Hub for more blogs offering guidance on preparing for independent living, succeeding at school and looking after your health and well-being. From budgeting basics to finding your first part-time job, we’re here to help you build the skills and confidence you need to thrive.

 

How Practising Mindfulness Can Benefit Foster Children

Understanding Mindfulness 

When asked about mindfulness, many of us might picture expensive yoga retreats or hour-long sessions of deep, isolated meditation. Many adults, let alone children, may feel that mindfulness is ‘not for them.’

However, there are so many different types of mindfulness. Mindfulness simply means taking the time to be aware of your thoughts, emotions, and your physical body, which can improve our mental state. Mindfulness is a skill which we can practice and perfect over time, can look different for every person, and can benefit us at any age.

How can mindfulness benefit foster children? 

Mindfulness is a great foundational skill which can benefit your foster children throughout their lives. Children are more easily able to learn new skills due to a function of our brains known as Neuroplasticity, which is at its most effective during the first five years of a child’s life.

This means that the earlier we begin learning mindfulness skills, the better— but it’s never too late to get started and experience all of the benefits of mindfulness!

  • Mindfulness promotes healthy self-awareness and understanding of one’s emotions
  • It helps teach children how to self-regulate their emotions
  • Teaches self-acceptance
  • Improves concentration skills
  • Promotes a better connection between mind and body

5 Mindfulness Activities for Children

1) Enjoy nature together 

Being among nature is not only fun and a great way to bond and get physically active, it also has great benefits for our mental health. There are plenty of great activities which can encourage mindfulness, such as bird watching or pond dipping, which encourages children to take some quiet time to enjoy observing creatures in their natural habitat. You might decide to plan a sensory barefoot walk over different surfaces, like grass, twigs, mud, or through a babbling brook— just make sure to check the area first to ensure that the ground is free of any hazards!

You could bring some nature home with you by encouraging your young person to explore the world around them by looking around for interesting shells, feathers or rocks. These can then be used to create a nature-themed sensory bag which they can continue to enjoy. Gardening is another calming mindful activity—why not set aside a place in your garden where your foster child can enjoy learning how to grow flowers, herbs or vegetables?

2) Journaling and colouring 

There are no rules when it comes to journaling— it can be done wherever, at any time of day, and in whatever way a young person chooses. Perhaps the child you’re looking after might enjoy keeping a daily diary to write or draw pictures about their feelings and experiences, or using a paper or digital mood tracker to help them to better understand their emotions.

Other types of drawing such as creating Spirograph’s or drawing mandalas also require quiet concentration and can help with relaxation. Mindfulness colouring is another great option enjoyed by both children and adults. You don’t have to stick to just traditional colouring books, either— you could get crafty with painting by numbers, gem painting or ‘magic’ water painting. Another great benefit of getting crafty is that kids get to enjoy the results of their mindful activity, which can be proudly displayed on the fridge or on a bedroom wall!

3) Take a break from screens 

In today’s day and age many parents find that it’s a struggle to keep children away from screens. However, it’s important to take steps to ensure children’s screen time is healthy. One study found that ‘excessive screen usage has detrimental effects on social and emotional growth’ and can increase the likelihood of mental health conditions such as anxiety and depression.

Spending time away from screens enjoying other activities improves children’s focus and concentration skills, which can aid to improve their performance at school and in other areas of life. Some mindful activities which children can enjoy include reading, crafting, writing a poem or story, or taking some time to relax and listen to their favourite music.

4) Explore the sensory world 

Sensory activities are great fun, and they’re also a good way to get in touch with our physical bodies which helps with regulating emotions. There are plenty of options out there for sensory play, including sensory toys such as bubble timers, glitter tubes, kaleidoscopes or rainmakers. You could invest in a sensory projector, which can calm children with a range of entertaining effects including lava lamp projections, stars and aquatic scenes. Weighted blankets and noise-cancelling headphones are also great options.

Sensory experiences don’t have to be expensive; it can be much more fun to create your own sensory toys together! You could have fun theming sensory crafts in all kinds of ways— for example, by crafting a calming shaker jar filled with blue slime, sand and shells for the ocean, or by making a pirate-themed sensory box with ‘treasure’ items such as jewellery and gems hidden beneath the sand for your young person to explore.

5) Meditation designed for children 

Many people assume that meditation is not a good option for younger children, as it can be a lot to expect a child to sit still for a long periods of time. However, meditative practice can take whichever form you and your foster child choose— you could practice deep breathing exercises together on the drive to school, take a moment to listen to the birds while on a walk, or could read an age-appropriate guided meditation to them before bed which is fun and easy to follow along with. Finding little mindful moments throughout the day is a great way to achieve peace of mind.

Another great way to make meditation accessible to children is by introducing them to a guided meditation video. There are lots of bright and colourful guided meditation videos online which are designed specifically for kids, which make meditation fun and interactive. You could also add a physical element to meditation such as stretching, tai chi or yoga, which not only helps to keep kids engaged but also helps to keep them happy and healthy.

Interested in learning more about supporting your foster child’s wellbeing? Check out our blog post on how to support the mental health of children, or explore our kids care hub with for a range of mental health resources designed specifically for looked after young people. 

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Looking After Your Mental Health as a Foster Parent

At FCA we have nearly thirty years of experience in helping foster parents, and we know that life for our foster parents can often feel so busy that looking after one’s own mental health can feel like an afterthought. However, it’s important that we understand the importance of taking good care of our own mental health so that we can take the best care of others and lead a healthy, fulfilling life.

Join us this mental health awareness month as we explore four holistic strategies you can use to help look after your mental wellbeing as a foster parent.

How to Look After Your Mental Health as a Foster Parent

Spend quality time with your loved ones

Regularly socialising with friends, family and even our pets is a great way of improving our overall mental health. Making time to enjoy others’ company has huge benefits and has even been linked to a longer life span! In our busy modern world, it can be hard to find the time to spend quality time with those we love, but it is essential that we prioritise this time so that we can all live life to the fullest.

You can find space for quality time even on busy days, perhaps by cooking a delicious meal with your partner or by reading to one another before bed. You can spend quality time with your foster children by chatting together on the drive to school, or by squeezing in half an hour of playtime together before dinner. Shared family time is an excellent opportunity to deepen your bond with your foster child. You may decide to reserve time each week where the whole family get together, such as by having a family movie night or spending Sunday afternoons playing board games together. Having strong bonds with our loved ones is key to looking after our mental health.

At FCA we put on plenty of events for foster families and children throughout the year, which provide plenty of opportunities to spend time together as a family and make new friends. Click here to learn about the range of local events and activities which we run for our foster families.

Build healthy physical habits

Getting out and about and enjoying some exercise can be a great way of spending time together as a family, whether it’s a game of football in the back garden or an afternoon spent bouncing around at a trampoline park. Not only does physical activity make for great bonding time, but healthy physical habits can make all the difference to how we feel both emotionally and physically. Being physically healthy and feeling positive towards our bodies can have a great impact on our mental health.

When you were a child, you most likely exercised without even realising it; exercise was play, and play is enjoyable! However, many of us find that as we become adults and experience adult responsibilities and aches and pains, exercise can begin to feel like a chore. While an hour spent at the gym is a fantastic way of keeping healthy, finding a lighter form of exercise which you enjoy can be a game changer. Joining a dance class or trying out a fun new hobby like roller-skating or boxing may help to make exercise feel like fun again. Building healthy habits can also be as simple as making small changes, like walking to pick the children up from school rather than driving, or choosing a healthier meal deal option.

It’s important to eat nutritional, nourishing foods, get plenty of good-quality sleep, and avoid harmful health habits such as the overconsumption of alcohol or the use of cigarettes and vapes. Practicing healthy physical habits it not only good for you, it also sets a great example for your foster children.

Make time for yourself

Another way to take good care of your mental health as a foster parent is by setting aside time to focus on yourself. It is likely that your home is a busy one, and many of us thrive best when we have some alone time. Time to ourselves can help us to decompress and pay better attention to our personal needs. Many people find that introducing mindful practices, such as journaling or meditation, has a hugely positive impact on mental wellbeing. Finding simple mindful moments throughout the day, such as by savouring a freshly brewed cup of tea or taking a moment to watch the birds on the garden hedge, can help to bring a sense of peace.

Self-care practices come in many different forms, such as taking an hour in the evening to watch your favourite soap or sports team, going for a quiet walk with the dog, or taking the time to cook and enjoy your favourite meal. Be sure to indulge in your personal interests, and to value them as important and worth your time. Our foster children can be a great place of inspiration on this front; children tend to find it easier to prioritise fun, and are passionate about what they enjoy, whether it be a sport, a hobby, or a favourite TV show. Value your interests in the same way you would encourage and uplift theirs.

Reach out for support when needed

Fostering is both challenging and exceptionally rewarding, and it can be hard to admit when we are feeling overwhelmed. Many of us pride ourselves on our ability to ‘do it all’, but bottling up our emotions can be harmful. If you feel uncertain about anything or feel that you are struggling to cope, do not hesitate to reach out for help. Needing support is not a sign of weakness or incapability. In fact, having the self-awareness to know when you need support from others is a great strength.

We here at FCA will do everything we can to help if you are struggling. We also provide opportunities for you to connect with other foster carers and share your experiences. Don’t hesitate to reach out to us if you need our help, whether in person, online or over the phone.

If you have noticed a significant change to your mental state, such as persistent feelings of stress, sadness or anxiety, it may be wise to seek out the advice of a doctor who can help you to establish the root cause and manage any symptoms. If you believe yourself or a loved one to be in a state of mental health crisis, you can reach out to the Samaritans or contact NHS 111 for advice. Always remember to call the police in an emergency.

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