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Renew and Rejuvenate Challenge

As parents our minds can be very noisy.  We are often thinking about the 900 things on our to-do list, struggling to balance work, relationships, schooling, after-school commitments; the list goes on, and on, and on.  Take this 4 week challenge at your own pace and renew and rejuvenate you, the parent!


Very rarely do we have the time to sit back and reflect.


1. Try to get the allotted 6-7 hours of sleep required for adults mind:s to fully organize and re-balance.

2. Look to be in the “moment” for 5-10 minutes a day.  If this is driving in the car, right before bed, or first thing in the morning, take the time to reflect on what you are grateful for, what you driving force is, or even be mindful of how your body feels in this moment.

Research study after research study reiterates the importance of sleep and positive thinking in our health and well-being. Take the time to make this a priority this week. I will see you back next week for Week 2 of Spring Cleaning.

We could dedicate a whole month to cleaning our bodies, but this week, let’s just work on increasing our awareness and doing something great for ourselves, the parent.


We could dedicate a whole month to cleaning our bodies, but this week, let’s just work on increasing our awareness and doing something great for ourselves, the parent.


1. Look to increase you daily intake of fruits and vegetables, whether this is in the morning smoothie, or adding veggies to your plate at dinner.

2. Look to decrease your intake of something unhealthy. This could mean trading in your ice cream desert for a piece of fruit, or skipping the pizza for a salad.

Each small step we take towards our health and well-being encourages to take another.

Extra Credit: Walking
If you enjoy exercise, or even if you don’t, try to take a family walk one day after dinner. Perhaps, try an exercise video or walk with a friend while the kids are in school.  This little steps can become habits, and lead to a healthier, cleaner you.


There is no doubt that we are an over-scheduled society.  Daily after-school commitments, increase in working parents, multiple children in a household, this takes a toll on our schedule, and us.

The best way to manage these demands, is really looking to maximize your free time.


1. Write out your schedule for the week.  Look at what blocks of time are free.  Do you have more time in the morning, or the afternoon? Is you’re biggest block of time during the weekend?

2. Think about what you would like to change about your schedule.  Is there any activity that you can cut out, or that your child does not enjoy? Is there anything you would like to add?  Family time? Exercise time? Down time?

3. Try to find a way to make you schedule have a balance of happy, resetting activities, and “required” activities.

Life is all about balance, find a way to make your life feel more balanced. This will have a huge effect on your mood and well-being.


Our brains take in the environment we are surrounded by. That is why you can walk into a crowded restaurant and start to feel stressed, or you may feel panicked when you arrive home to a messy sink or crowded living room.

Let’s look to eliminate some of the clutter in our home environment.

There are books, upon books about decluttering.  The act of organizing your home can take weeks, and can be very daunting.


1.Reflect on what space in your home brings you the most stress. Is it your kitchen counter? Your purse? Your car?

2. Once you decide what is causing you stress, schedule a hour or two to de-clutter.

You can clean out anything you don’t need in the space, and spend time pursuing Pinterest for ways to organize this area of your home.

When you are finished, reflect on how it feels to have this organized space.
1. Is this something that helps you feel calm? Do you feel more in control?

Our children’s mind’s work in very similar ways.  Their brains crave structure and organization. They feel stress when you are stressed.  Reflect on how this month made you feel, but think back to any changes you saw in your children? Did they enjoy the family walk? Are they requesting any healthier foods? Or, maybe they like the way your car is clean?

Give yourself a pat on the back!

Let me know how you’re doing. Contact me for a family consultation.

Katie Gately
Behaved Brain Wellness Center
Healthier Kids – Happier Parents

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