Raising mentally healthy kids doesn’t come down to big, complicated changes. Most of the time, it’s a handful of simple habits you practice over time, and the elementary years are a great window for building them. Kids in K–5 are still learning how to handle their emotions, and the routines you create now can stick longer than you think.
I discovered several recent studies that can help parents improve their kids’ mental health. If your kid’s feeling a little low right now, or you just want to be proactive, take a look at these 5 science-backed recommendations to boost kids’ mental health. The benefits seem to accumulate over time!
1. Get physical activity.
“Look!” I said to my kids as we drove through our neighborhood. “Children outside playing badminton!” I felt like I was on a safari observing rare creatures. Not amused, my own children groaned and rolled their eyes. I started to wonder if my own kids were getting enough physical activity.
Getting kids to regularly move their bodies may “reduce the symptoms” of mental health struggles, says the CDC. Playing in the yard or on a sports team can boost mood, lessen anxiety and depression, and give kids a “stronger sense of self,” according to Mass General for Children. And more good news: Research published in JAMA Psychiatry found that the self-esteem kids gained from physical activity helped ward off mental health struggles in adolescence.
2. Read for pleasure.
A recent headline caught my eye, saying that children who start reading for pleasure early have better academics and mental health as teenagers. Whoa! That’s huge and something I want to encourage my kids to do now, even though they’re older.
Barbara Sahakian, a professor in the department of psychiatry at the University of Cambridge who helped author the study, said, “[W]e found significant evidence that [reading] is linked to important developmental factors in children, improving their cognition, mental health and brain structure, which are cornerstones for future learning and well-being.” It’s never too late to start a new reading habit. What can you do to spark your child’s joy in reading?
3. Form social connections.
Kids need real face-to-face interactions with peers. According to the Department of Health and Human Services, “Loneliness and social isolation in childhood increase the risk of depression and anxiety both immediately and well into the future.”
Help your child get into groups and organizations where face-to-face conversations are key. You may want to ask a teacher, counselor, or other moms for suggestions on where to start.
4. Get more sleep.
You probably already know that getting enough sleep is important for kids. But a recent pediatrics study in JAMA Open Network found that losing just over half an hour of sleep at night for a week can have serious consequences. Children who received “39 minutes less sleep per night resulted in significantly lower physical and overall well-being, ability to cope well at school, and total health-related quality of life.” Not getting enough sleep can make it harder for kids to get along with their peers, understand new math concepts, and feel good about themselves.
Lead study author Rachael Taylor advises families to prioritize sleep for kids. “It may be easy to brush off a little lost sleep, but getting less good-quality sleep could result in eating more treat foods, worsening school performance, and declines in mental health.” If your child’s recently having more trouble with handling her emotions or she’s having difficulty with peers, reexamine her bedtime routine. Kids’ mental health can improve with more sleep per night.
5. Check in on habits and self-talk.
When my kid’s not acting like himself, I start to wonder about his habits. Does he sneak sweet treats? Maybe I need to leave a bowl of fruit on the counter to curb the sugar cravings. Does he spend too much time looking at social media? Or playing online games when he should be doing his homework? Maybe I need to start checking his viewing history again.
Finally, what’s his inner voice telling him? If your child says negative things about himself, it could be hurting him more than anything. Start with a conversation and figure out the source of his blues. It could be one or several issues. But it’s better to be on top of them now before they get worse.
Our kids’ mental health is so important! What about introducing your child to a habit tracker? Download our free Geometric Habit Tracker to log sleep, exercise, reading, and more. This is the one my son uses. Maybe your child will enjoy it too!
A Mental Health Checklist
Use this quick checklist to notice where your child is doing well and where you might want to make a small shift this week.
Movement
Ask yourself:
- Does my child get about an hour of movement most days?
- Does at least some of that activity raise his heart rate (dancing, biking, running)?
- Does he have opportunities to play with other kids outside of screens?
Practical tips:
- Keep bikes and outdoor toys easy to grab so kids can go play.
- Take a short family walk after dinner; even 10 minutes counts.
- Put on music and have a quick dance party in the kitchen.
Reading for Pleasure
Ask yourself:
- Does my child have access to books she actually wants to read?
- Is there time in our day for low-pressure reading?
- Does my child ever see me reading for enjoyment?
Practical Tips:
- Let your child stay up 15 minutes later if she’s reading in bed.
- Read a chapter book out loud together (even older kids still love this).
- Play an audiobook in the car instead of handing over a screen.
Social Connection
Ask yourself:
- Does my child have one or two friends he sees regularly in person?
- Is he part of a group or activity that builds connections?
- Does my child seem comfortable and accepted around his friends?
Practical Tips:
- Put one playdate on the calendar this month.
- Invite another family to join you at the park or for pizza.
- If your child struggles to make friends, ask a teacher who she naturally connects with.
Sleep
Ask yourself:
- Is my child getting enough sleep for his age (9–11 hours for most elementary kids)?
- Do we have a consistent bedtime routine?
- Are screens off at least 30 minutes before bed?
Practical Tips:
- Keep a consistent wake-up time (even on weekends) when possible.
- Create a simple wind-down routine (bath, book, lights out).
- Dim the lights in the house about 30 minutes before bed to help his body settle.
Healthy Habits & Self-Talk
Ask yourself:
- Is my child eating reasonably well most days?
- Is screen time balanced with other activities?
- What does my child’s inner voice sound like right now?
Practical tips:
- Leave easy, healthy snacks where kids can grab them without help.
- Do a quick “screen check” together by asking what she is watching or playing.
- When you hear negative self-talk, gently reframe it: “That’s not what I see. I see someone who keeps trying.”
Sometimes habits and heart-to-hearts aren’t enough. If you’re noticing persistent sadness, anxiety, or withdrawal that isn’t improving, talk to your child’s pediatrician or make an appointment with a licensed counselor. You know your child best, and trusting that instinct is always the right call.
Has your kid’s mental health and well-being fluctuated in recent months? What have you done to help?
