Hey {{first_name}}
If mornings feel like the hardest part of your day right now, you’re not alone.
After a full night of sleep, we expect kids to wake up refreshed and ready to go, but mornings actually ask a lot from their nervous systems all at once.
Lights turn on (sometimes very abruptly, especially considering how dark it is outside in the winter months), they’re expected to make SO many transitions (getting up, getting dressed, eating, brushing teeth, getting out the door) PLUS they have to separate from you which is so hard for so many kiddos.
When kids start the day already overwhelmed or rushed, even small things can tip them into tears and big emotions.
Here are 3 ways to make mornings feel calmer and more predictable, without needing a full routine makeover.
✨ 1. Reduce the number of early decisions
Morning meltdowns often happen when kids are asked too many questions too quickly.
Instead of: “What do you want for breakfast?” and “Did you pack your bag?”
Try simplifying the environment:
Offer two choices instead of open-ended ones
Set up as much as possible the night before (including their outfit)
Keep the order of the morning consistent. Keep most of the morning routine the same every day.
✨ 2. Add in regulation and sensory-friendly routines
We often move straight into demands in the morning: get up, eat, brush teeth, leave.
But many kids need their bodies to wake up first before they can cooperate.
This can look like:
Gradual wake-up: go in and open the blinds or a small lamp. Then, a few minutes later, play a song they like and tell them it’s time to wake up. Having a gradual wake-up rather than a rushed one can make a huge difference for the nervous system.
Deep pressure hugs or squeezes (or even a couple minutes of cuddle time with you).
A few minutes of movement (jumping, pushing against the wall, animal walks). Extra points if you can use these during transitions. For example, ask them if they’d like to hop like a bunny or stomp like an elephant on the way to the bathroom.
Set them up from the night before: choose their clothes the night before OR let them get dressed for school the night before!! Decreasing the number of transitions can truly be game-changing.
When the body feels organized, participation follows much more easily!
✨ 3. When getting dressed is the hardest part…
If clothing battles are what derail your mornings, you’re definitely not alone.
Clothing discomfort is not about stubbornness. Seams, textures, tightness, and tags can feel overwhelming to kids who are tactile sensitive.
Because I hear this struggle so often, I’m currently finalizing something new:
✨ The Sensory Comfort Plan: a toolkit designed specifically for children with clothing sensitivities, with strategies that help getting dressed become less of a daily battle.
If you’d like the early bird price, make sure to join the waitlist:
👉 Join the waitlist here
And while I’m finishing it up, I’d genuinely love your input.
If there’s something specific you want included (morning struggles, socks, uniforms, layering, resistance, etc.), just hit reply and tell me or send me a message on Instagram. I read every response and want this to be as helpful as possible.
🍽️ Picky Eating Tip of the Week: Breakfast Edition
Mornings can be tough for picky eaters too! Appetite is often low right after waking, especially when kids feel rushed or stressed.
A few things that help:
Keep breakfast predictable and familiar during busy weeks
Offer at least one safe food you know they’ll eat. A safe food is a food they eat more than 75% of the time when it’s offered.
Think small portions: appetite often increases later in the morning and it’s okay if they don’t want to have a big breakfast.
Rotate between a few accepted options instead of introducing new foods right away. If you’re introducing new foods during breakfast, make sure it’s a pea-sized portion of that food!!
Morning meltdowns don’t mean you’re doing anything wrong. They’re usually just a sign that your child needs a slower, more supported start to the day.
Can’t wait to hear from you,
Effie
