Practice Mindful Awareness in Parenting

Ever tried to meditate while someone is yelling 'BUTTER TOAST!' at you for the fifth time before sunrise? Mindful parenting is less about sitting on a mountaintop and more about not losing your mind when you step on a LEGO at 6:45am. If you’re looking for a way to not narrate your life in expletives before coffee, this might be your jam.

For you: less stress, more brain space, and maybe even a shot at remembering where you left your keys. For your kid: it helps their little brains learn to handle big feelings, because they see you not turning into a volcano every time juice hits the carpet. Both of you get a hit of calm, which is like a spa day for your neurons.

How to do it

  1. Notice when you’re about to react impulsively—like a caffeinated squirrel.
    Pay attention to the first signs of frustration or agitation.

  2. Pause and take a single breath.
    Just one deep breath is enough; no need to overcomplicate things.

  3. Describe what’s happening out loud, as if you’re a sports commentator.
    For example: “I see you’re upset because your banana broke in half.”

  4. Remind yourself that it’s okay to feel whatever you’re feeling.
    Remember, this moment will pass—even if it feels as slow as passing a kidney stone.

Tips:

  • Noticing your reaction early helps you respond more calmly.
  • Saying things out loud can help you process emotions and defuse tension.
  • Self-compassion is key; difficult moments are temporary.
  • Humor can lighten the mood and make tough situations easier to handle.

When you hear your child yell, cry, or demand something (again).

Take one slow, deep breath before responding.
Give yourself a mental high-five or mutter, 'Still got it,' under your breath.
Put a sticky note on the fridge that says 'Breathe first.'

When you pour your morning coffee (or whatever caffeine you worship).

Notice one sound, smell, or sensation in that moment.
Smile and think, 'Hey, I’m actually here for this.'
Set a daily phone reminder labeled 'Notice one thing.'

Every time you see that mug/object during the day.

Pause and check in with how you’re feeling right now.
Whisper 'Nice catch, brain,' or do a tiny fist pump.
Pick a favorite mug or object as your 'mindful anchor.'

When both you and your child seem frustrated or overwhelmed.

Say the code word and both take a silly, exaggerated breath together.
Make a silly face at each other or share a quick laugh.
Teach your child a silly code word for 'let’s pause,' like 'banana break.'