Written by Pam Victor

Happier, more resilient kids learn better. They also have stronger immune systems, better coping strategies, and more success later in life. How can you foster more happiness and resilience in your kids?

Believe it or not, it doesn’t take huge efforts. Happiness and resilience are muscles that can be strengthened through small, daily habits. These evidence-based practices provide your family a “happiness and resilience workout” each day:

Gratitude A, B, Cs: At a shared meal, each person shares something they’re grateful for that starts with a given letter of the alphabet. On day one, everyone thinks of a gratitude starting with A. Then B and the next meal. And so on. Avocados for guacamole. Boats. Cozy pillow forts. Each day brings another opportunity for gratitude! Gratitude is one of the most powerful well-being boosters. Studies show that spending a little time detailing why you’re grateful for something increases the benefits of this practice, so ask one or two follow-up questions. Model gratitude practices out loud by sharing what you’re grateful for and why you chose it. You even could write them down for a personal Gratitude A, B, Cs book family keepsake!

Be in Nature: Research shows a strong connection between time spent in nature and reduced stress, anxiety, and depression. As a family, commit to spending at least 5 minutes outside every day for the next 30 days. By spending time in nature together, you’re adding in more connection, which comes with its own slew of scientifically-supported benefits. A game of I Spy brings more structure and play: “I spy with my little eye... Something that is gray, hard, and circular. Who can be the first one to point to it? I’ll tell you when you’re getting closer or not by saying ‘warm” or ‘cold!’” Invite the kids to take a picture of something natural they find, like an oddly-shaped branch or a cloud that looks like an elephant, for more mindfulness and observational skills. If you want to get fancy, print out the photos to create a family “Be in Nature” album.

3 Good Things: The more you look for positivity, the more you will find. At bedtime, have your child list 1-3 positive things from that day. Practice finding positivity even in simple moments. Anything counts. A yummy dessert. Finding a long-lost action figure under the couch. A cool video game.

Invite kids to choose which Happiness & Resilience Habit they’d like to do first. Challenge them to join you in doing it every day as a “30-Day Happiness Experiment” to add even more fun... Plus an ending goal for motivation. Track your progress by making a smiley face on the calendar. Giving your family’s happiness and resilience muscles a workout each day for 30 days could build lasting strength for everyone.

Pam Victor is the Head of Happiness at Happier Valley Comedy in Hadley, MA. These Happiness & Resilience Habits come from her online self-care “30-Day Happiness Experiment” program. www.happiervalley.com