Building healthy New Year habits with your students

Amy Malloy
Amy Malloy
Students sat outside on grass studying and smiling
Reading time: 3 minutes

Balancing mindfulness and planning ahead

Here we find ourselves already in a new year. I wonder if, like me, many of you might be wondering how that has happened. January is a time of year traditionally associated with analyzing the past and making resolutions for the future.

In the classroom this might also involve looking forward to assessments and exams at the end of the school year. Maybe you’ve made New Year’s resolutions that have already fallen by the wayside.

The focus of this blog is learning how to stay in the present moment. So let's take a practical look at how to manage this time of year with your students and with ourselves as teachers (and humans), while also effectively planning ahead for the future.

Building healthy New Year habits with your students
Play
Privacy and cookies

By watching, you agree app can share your viewership data for marketing and analytics for one year, revocable by deleting your cookies.

1. Mindfulness of daily habits

Mindfulness can be a broader concept than just focusing on the breath. We can also extend awareness to our daily habits and look at what is making us feel good and what is draining us. This helps us ensure our daily routine is actively supporting our mental health.

Here’s what you can do to help your students be more mindful of their daily habits.

  1. Invite your students to make two lists: one list of everything they do every day and another list of things that make them feel happy or relaxed. This can be a nice activity to try in English if you’d like to work on daily routine vocabulary and likes/dislikes.
  2. Ask them to see how many of the activities they named in their happy lists are also on their everyday lists.
  3. Then ask them to see if they can find a time in their schedules to include one of their happy list activities on a regular basis. For example, they could add listening to their favourite song on their way to school to their everyday list.

This activity encourages children to be more understanding of what makes them feel happy or less happy on a daily basis. In this way, we gently teach them to be more aware of their emotions and how to take an active role in supporting their own mental health and self-care. Ultimately, we teach them that the choices we make day-to-day are as important as a resolution for the rest of the year.

As they learn more mindfulness activities in school, these might even start to appear on their everyday lists too. This will protect their minds against everyday stress and assessment pressure.

2. Planting an intention seed

New Year’s resolutions seem to play a large role in society, and it is interesting to notice how guilty we feel if we don’t stick to them.

We traditionally make resolutions at the start of a new year, but this is completely arbitrary - and it hasn’t always been this way. In fact, the concept of setting an intention for the new year dates back to at least 4000BC. Back then, these resolutions were traditionally made in March, . But when Julius Caesar made the Roman calendar, he decided that each year would begin in January.

The Romans felt it was more appropriate because the Roman god Janus represented new beginnings, endings, gateways and transitions. It’s strange to think this ancient decision now affects how we run and organize our lives and our personal energy all over the world.

January is actually a time when nature is still in hibernation, with trees bare and seeds still under the ground (in the Northern Hemisphere, at least). This can make it feel difficult to commit to fresh starts and, for some, feel overwhelming to look ahead.

So instead of resolutions, try inviting your students to simply set an intention of what they’d like to feel or achieve over the course of the year. And rather than pushing for it or expecting it to happen straight away, invite them to treat it like a seed in a pot of soil which they are watering each day with one little step at a time.

This might be a little bit of revision for a test every day, for example, or tidying their room once a week so it feels nice to play and do homework in.

3. Mindful walking

A lovely way to get your students to connect with nature’s calendar is to take them outside for a mindfulness walk. You could link it in with a class plan to introduce nature or town vocabulary, or organize it during lunch or break time for multiple classes together.

  1. Take students outside*. Invite them to stand quietly looking at the ground.
  2. Invite them to notice the contact of their feet with the ground. Tell them to start walking slowly, noticing the movement of each foot as it leaves and then meets the ground again.
  3. Once they are in a gentle walking rhythm, invite them to start looking around them, noticing the world around them. They should keep a gentle focus on the rhythm of their feet moving along the floor.
  4. Once back in the classroom, invite them to spend five minutes writing down or talking about what they noticed on their walk (in English)

*If outside simply isn’t an option for your school, you can try a mindful walk through the corridors.

This can be a really pleasant way to encourage students (and yourself) to notice what is going on around them in nature and to step outside of the timetable set for them as part of the school system. It helps their focus and perspective, reducing stress and reminding them how far they have progressed.

Staying present and planning ahead

I often have mindfulness students asking me how they can stay present while also effectively planning ahead. Hopefully, these three simple ideas demonstrate how we can actively use our focus on the present moment to improve and pace our future planning for exams and deadlines.

By trusting in the process of calmly planting little seeds of intention and taking little steps to grow them, we can achieve just as much, if not more, than thinking six months into the future and panicking that we haven’t yet achieved what we want to have done by then. Good luck.

Read our posts 'tips for student wellbeing at back to school time' and 'Does mindfulness really work? Can it help your students?'.

Explore our English courses

More blogs from app

  • A child and parent laying on a carpet staring at eachother and smiling

    Mindfulness activities for kids to reduce stress

    By Amy Malloy

    How can we help children (and ourselves) deal with turbulent situations?

    As humans, we are programmed to position ourselves according to the constants around us: people, structures and boundaries. When those constants shift, it can be unsettling for adults and children.

    Sometimes we find ourselves in unprecedented situations, and we each have our own approach to managing things. If you feel confused and without direction because of a turbulent situation, please know that that is okay.

    We’ll look today at why that is, to help us understand ourselves a little more and why these simple mindfulness activities can help us navigate it.

    What causes social stress?

    There may be many reasons for feeling stressed in life, but during turbulent times in society, it is often due to not feeling safe.

    Something in our environment is alerting our survival instinct. This makes our brains produce stress hormones, which get us ready to fight the threat, run from it, or freeze until it’s gone away.

    The threat might be to our physical or even social survival – and the two are linked. Things can feel even scarier when we also feel isolated from our social group, which keeps us protected from that threat.

    Human beings are social by nature. We live and work in communities, we connect through love and empathy and we protect each other. There’s truth to the saying“there’s safety in numbers”.

    But it’s not just about safety. We also define ourselves by comparing ourselves to others and working out what we are not.

    Research has found that we identify deeply with our role in society and the ‘pack’ to which we belong. This holds deep ties with our sense of safety, contentment and self-esteem. If the boundaries by which we define and position ourselves have shifted or continue to shift, we will feel unsafe, threatened and therefore stressed.

    Are children affected by social stress in the same way?

    If we then apply this to children, the constants to whom they look for security are the adults in their life. If the adults are behaving differently, the children will feel a shift and feel unsafe and stressed too. If they don’t have their friends alongside them for social positioning, this too can lead to them feeling confused and uncertain.

    Here are some key ways we can help:

    Communicating and listening

    Children may often lack the language to express what they are feeling, or even to recognize it themselves. Therefore, we must offer ways to help them make sense of the world around them, to help them feel safe and to help express their concerns.

    Communication provides the necessary social interaction and models for them on how to handle the new situation. It firms up their boundaries, and provides a safe space where they feel listened to and acknowledged and this, in turn, helps diffuse their stress.

    The activity below is a lovely way to invite children to express any worry they might be feeling, mindfully and with support – and give them something to do with their feelings. It also has the benefit of helping them breathe fully and slowly, which will calm down their nervous system.

    Breath activity: Worry bubbles

    1. Sit together and invite your child to put their palms together.
    2. Invite them to take a big breath in. As they breathe in, they can draw their palms further and further apart, spreading their fingers as they imagine blowing up a big bubble between their hands.
    3. Invite them to whisper a worry into the bubble.
    4. Invite them to blow the breath out nice and slowly. As they breathe out, they can imagine blowing the bubble (and the worry) away with a big sigh.
    5. Twinkle the fingers back down to the lap, and start again, either with the same worry or a new one

    Helping them find a safety anchor inside themselves

    By helping children focus on breathing, we can teach them that even if things feel wobbly around them, their breath is always there. The act of focusing on the breath also helps settle the fight or flight branch of their nervous system into a calmer, more balanced state.

    Breath Activity: Counting breaths

    1. Invite your child to sit with you.
    2. Invite them to place their hands on their tummy and breathe in slowly so they push into their hands, counting slowly up to four.
    3. As they breathe out, invite them to count up to six, as they slowly empty the belly and their hands lower back down.
    4. Continue until they feel calmer. You can do this every morning or evening to help sustain balance. With younger children, they might like a teddy on their tummy to push up and down!

    These two activities can be lovely daily practices to try and provide some safety and structure to your child or students’ mental health right now. They are also enjoyable activities to try for yourself – you may like to increase the in and out count of the breath a little bit for an adult breath.