Building Good Habits With Your Warrior: Gratitude

     Last week we shared great reasons and benefits of making gratitude a habit in your home. Now it's time to make an action plan, because a goal without a plan is just a wish. So this week we wanted to share some simple ways for you and your family to make having an attitude of gratitude the norm in your home. Because gratitude is a mindset it doesn't take much to switch. Just some concentrated effort. So here are five steps (that take 10 minutes or less to complete) that will help you build this habit with your family and start having a happier home life today...

Recognizing Life's Roses:

     Having a moment of thanks each day with our family is so important. It's a great opportunity to decompress, share the highlights of the day, and check in with each other. And with regular practice, some good can be found in even the darkest of days. One way this can regularly be done is when the family is gathered at dinner time. Growing up I had a friend who's family shared the "roses" of their day at dinnertime. Essentially the things that made us happy and we were grateful for were life's roses. Their family made it a goal to 'stop and smell (or reflect on) the roses' at each meal they were gathered too. You could also share a thorn of the day (or something that wasn't good), but only if you shared a rose before and after so everything ended on a good note. This practice is a simple and fun one that helps teach a child to count their blessings and recognize the silver linings in life. It's human nature to see the glass half-empty from time to time -- our kids are no exception. But when we cultivate an attitude of gratitude in our home we are recognizing that life is about perspective more than circumstance. This habit teaches resilience and helps us refocus on the positives in life that are often overlooked.

Thank You Notes Matter:

     Handwritten thank you notes are becoming a dying art. But it truly is a perfect way to encourage kids to express their gratitude in a creative way. And there are so many opportunities to thank another for doing something special for us throughout the year. Coaches, teachers, families who host sleep overs, after a birthday party, a hand written note or picture goes a long way towards spreading joy and sharing your gratitude. Plus it's one of those habits that if you start them young, your child will naturally carry throughout life. So keep thank you notes in your home. Set an example by writing a few of your own throughout the year. After all, the world needs more kindness in it so strive to raise a child who leaves other's better than they found them.

     

Gratitude Journals:

     There are a lot of studies that show happy, successful people, take the time to keep a journal. Whether this is a few quick bullet points throughout the week of highlights or a list of things that make you happy, having something you can look back on during life's lows has so many benefits. So take the time to reflect on the good things going on in your life. No matter how things are going it definitely boosts your mood when you practice gratitude. Plus having a journal filled with your child's wishes, blessings, and drawings is a priceless keepsake that both of you can enjoy for years to come. And who know... if you get into the habit your child might also cherish these insights into you as you both grow older.

Give "Things" In Moderation:

     We want to make our children happy. It's a part of being a good parent. From the time they first looked up at us, grasped our hand, said our name, or said "I love you" it has been one of our main goals. We want to give our children the best we can-- all the things we loved from our childhood and all the things we wished had been a part of ours. But there is a lot of worth in moderation. Buying all the things does not replace missed time and experiences shared with your loved ones. So yes, give what you can to your child, but don't feel like they need the newest iPhone or gaming system. Those material things will have greater worth to them if given in moderation. When a child sees what it takes to have all those things they will appreciate it more, than if their every whim and wish is granted seemingly from thin air. As they get older having a child chip in their own money towards a goal is also a great way to teach gratitude and help them respect the hard work that is demonstrated in order for them to have the things they want. Growing up we had to save our own money for souvenirs on vacations. Only one souvenir we wanted would be covered during the entire trip by our parents. This made us appreciate our covered souvenir and the hard work of saving/having money so much more because when you're going on a three week road trip there's no time to turn back for that stuffed bear that is now 100+ miles away. So put the emphasis less on things and take the time to recognize the work that it took for it to get there.

     

Self Gratitude:

     Finally this last one is specifically for you parents. A lesser known form of gratitude is self-gratitude or self-care. Practicing self-care is about being grateful for yourself, what you have, and this marvelous life around you. By making this a habit, you can shift your thinking to be more positive and grateful overall. So focus on self care once a week. Treat yourself just because. And don't feel like this is a purely monetary treat. Set aside some time to do something that brings you joy. Whatever your passion or way to unwind we want you to spend a few selfish moments with yourself. We parents work hard and our family needs us far beyond normal business hours. So take a moment to fill yourself up. We fill others best, when we ourselves are filled. So take a grateful moment for yourself to be the priority, take a moment to breathe and refresh. This is important not just for you, but for your family as well. So take the time to fill yourself up, then
                                                                                                         you can return to your life and duties refreshed and with a grateful heart.

     So there you have it. A quick list of easy actionable steps that will help you and your family make gratitude a habit. And speaking from experience, we had our adult students and instructors focus on gratitude for a 30 day Alpha Goals challenge this year and the results were amazing. When you take a moment to recognize how many things you have to be grateful for that you previously took for granted you will be amazed at the change in your outlook and happiness level. So take those first steps to become happier and healthier. Go be stronger and more grateful from here on out. This isn't just pretty words dumped neatly into a blog. This is a call to greatness and a simple step towards making the rest of your life better.

#RaiseAWarrior 

The Power of Gratitude

     Here at Warrior's Way we love the holiday season. Not just because of the traditions and some time off, but for the precious family centered time we get to enjoy. However, amidst all the hustle and bustle of the holidays it is far too easy to let that precious time pass us by, to forget the true meaning of the season, and get caught up in all the to-dos we've got to get done. So this Thanksgiving we want to help you and your family slow down a little. Because gratitude and being thankful is so pivotal to our happiness. And it is so much more than simply teaching our kids to say "thank you." Gratitude goes far beyond good manners... it's a mindset and a lifestyle that has countless benefits. So over the next two weeks we want to share with you 1) some reasons why instilling gratitude in your Little Warrior should be a priority and 2) ways to start making gratitude a regular habit for you and your family.

It Increases Joy:

     Gratitude is one of the most important keys to finding success and happiness in today's world. It is necessary because we live in a world where we have a highlight's reel of picture perfect life and families being pushed in our faces 24/7. This constant comparison is a thief of joy and can lead to many mental health problems, insecurities, and depression. Gratitude is the cure for that, no matter our age. Knowing what we appreciate in life means we know who we are, what matters to us, and what makes each day worthwhile. It puts us in a positive frame of mind, keeps us centered and in line with our purpose, and connects us to the world around us. It is proven to help individuals live happier more satisfied lives, as well as enjoy increased levels of self-esteem, hope, empathy and optimism. So before your child is overwhelmed by the peer pressure present in school and social media, make sure you are working to build a sound foundation of gratitude in their heart.

It Builds Perspective:

     We lead a very privileged life and it shows in the growing entitlement of successive generations of youth. Us parents are a part of this growing problem. I mean if we look at all the great stuff we provide for our kids... outings, activities, gifts, vacations, material possessions... the list goes on and on. We fill their time with joy and their room with all the latest gadgets with little to no effort on their part. And a child that grows used to getting stuff without knowing or caring where it comes from will walk through life with that continued expectation. Life doesn't just give us creature comforts out of thin air and it is important for a growing child to recognize that. So don't do less for them or withhold all the awesome things you can provide. But make sure we curb all these gifts and experiences with a little gratitude. When a child is taught to practice gratitude it helps them develop a healthy understanding of how interdependent we are as a family unit, and that many opportunities come to us because of the work done by another. This understanding expands a growing child's vision outside of their own world and helps them understand yet another reason for why we should treat others with genuine respect at all times and in all places.

It Strengthens Relationships:

     When we practice a regular attitude of gratitude we tend to notice the things around us more. This includes being more aware of the amazing people in our life. It helps us see how much their hard work and effort impacts our life for the better. Because we are more readily aware of others we tend to acknowledge and thank them more. This fills others up and helps foster stronger, more positive, healthy, and genuine relationships in our life. So if you want to improve the atmosphere in your home or lessen bickering between siblings a regular attitude of gratitude can go a long ways towards fostering that.

It Counteracts the Gimmes:

     Finally a daily practice of gratitude opens our eyes to the who's and what's that make the positive aspects of our lives possible. When a child is taught to consistently think in those terms they are less likely to make mindless, selfish demands. We've all seen those kids in the store. Constantly throwing temper tantrums and demanding more and more of their parents even after they've won their first request. It is easy to get caught up focusing on what we don't have no matter our age. So put the focus on gratitude and appreciating what you have right now. This removes comparison from the equation and leads to much greater long term satisfaction and happiness.

     So no matter where you are on your gratitude journey we know that if you take some concentrated effort, as a family, to count your blessings you will notice increased happiness, happier relationships, and less complaining in your home. I don't know about you, but that sounds like a win to us. So invest the added time and effort in teaching your child true gratitude this holiday season. Not only does it benefit everyone now, but it also arms your child with the emotional strength and fortitude to make it through life's times of plenty and times of hardship with grace and a grateful heart. 

Stay tuned for next week's article on ways to make gratitude a habit in your home!

#RaiseAWarrior 

Healthier Habits Before the Holidays

You did it parents! You survived the candied sugar rush of Halloween. But I hate to break it to you. Winter is coming. And with winter comes the magical and yet dreaded hustle and bustle of the holidays. Lets be honest parents... sweaters, hot cocoa, food galore, holiday parties and gatherings. It is not the easiest time to stay on track and keep up with our goals. So before we truly get down into the trenches preparing for some holiday cheer we wanted to preemptively take some steps to help our families remain more on track and a little healthier this season. Because we all know our kiddo plus a sugar crash is something to be avoided at all costs. So here is a Warrior parent's guide to keeping up with some healthier habits before the holidays take over.

It's a Family Thing

     Ever been to a dinner party at a friend's house where they served an adult menu and a totally different kid menu? While this may be a necessity with young infants and toddlers this cannot become the norm. Meals are a family affair and we've got to stop giving in and serving a kid's menu. When we consistently dumb down flavors and textures to suit a child's picky preferences we are teaching them that they're picky preferences are allowed. As parents, we are in charge of teaching and guiding our children to eat like an adult. And this doesn't happen by accident, it requires our conscious effort. Otherwise we will blink and our now adult child subsists solely on a diet of chicken tenders, pizza, and hamburgers (you think it doesn't happen, but my mom still has to prepare a separate dish for my very much adult little brother at every family meal due to his lack of flexibility in his meal preferences). So start saying no to the kid's menu. If you're at a Mexican restaurant your child should try to order Mexican food of some sort, not just chicken tenders. The same goes for when you're eating out Italian or any other type of non-American cuisine. In doing so we are helping our child expand their palate, tastes, and preferences. And consistently stepping outside of our comfort zone is good for everyone, no matter the age. I am not saying this transition will be easy at first, but isn't it easier to just prepare one meal rather than three different versions of it, or to be able to go to any restaurant in town rather than having to try and suit everyone's individual tastes?

Redefine "Snacks" vs "Treats"

     When you think of "snacks" what comes to mind? What about when you think of "treats." Are they mostly the same thing? Should they be? In our society 'snacks' (or what most people consider to be snacks) are readily available, convenient, and a regular part of our daily diet. This hasn't necessarily been a great thing for our health overall, but it is a fact of life. But are we using them correctly? Snacks should be a mini meal, or in between meal that helps us remain fueled up throughout the day. It shouldn't be high in sugar or low in nutrients like the bag of chips or donuts we tend to grab from the break room or nearest vending machine. Those are actually treats, or those unhealthy indulgences that should be saved for special occasions. When we make this distinction clear for ourselves and our families we will begin to make healthier choices on a daily basis. So take some time to sit down and explain the difference to your little one. An apple, some carrots, or meat and cheese would make an excellent snack. The bag of chips, ice cream, or Little Debbie snack they keep asking for, however, is a treat and shouldn't be a part of their regular weekly diet.

Junk the Junk

     Now that we've distinguished between snacks and treats it is time to go through your home and literally junk the junk. We all eat what is readily available and convenient. That is why fast food is such a huge industry. It's just there and so easy in a quick pinch. With busy schedules we're often left hungry and in a rush. We don't pause to think "Is this going to be good for me?" but rather "fooooooooood." That's why a bag of chips can disappear in seconds without a thought for all those empty calories. So empty that fridge and cupboard Warrior parents! Clean out that snack drawer! If there isn't soda, chips, or cookies to tempt us we have no choice, but to eat healthier. Because no matter our age we all automatically reach for and snack on whatever is in front of us. So let's going into the holiday season with ready to go options of a healthier variety.

The Magic of One Polite Bite

     This dinner time rule is so simple, but a complete game changer. The rule is everyone must take one polite bite of everything on their plate. It doesn't have to be a big bite, and you aren't ever forced to "clean your plate", but you do need to make an effort to try everything. This is important for three reasons... 

(1) Science proves our taste buds change all the time. You can grow up absolutely hating peanut butter and chocolate (like I did, I know that is completely crazy and I was being ridiculous as a child) and then one day it just tastes different. So keep taking polite bites, even if it's of something you previously didn't care for. It might just surprise you that your preferences have changed. 

(2) Taking a polite bite of everything that is served at a meal is just good manners. As your child grows they will begin to be away from home more and more. Other people eat different. Being open and able to politely try different flavors and textures will always leave a mark on others so start them young. The practice of manners is important whether it's a simple meal at a friend's house or a multi-course fancy business dinner.

(3) This magic rule of one polite bite also works wonders for picky eaters. It allows you to give foods they don't like a regular cameo appearance. Say goodbye to never serving your favorite dish because little Tommy won't eat it. We're not saying the transition will be easy. It may take 5 times or well past 100, but eventually with consistency of the one polite bite rule, your child will stop fighting you and may even develop a taste for it. 

     So there you have it! These easy tips may not have you eating perfectly portioned roast chicken and greens by Christmas time, but they are definitely a step in the right direction. We hope that you as you focus on your family's health and habits you can say goodbye to mealtime tantrums and focus more on what really matters- spending time just being with each other. And don't worry your family's healthy eating habits is an evolving process. When all else fails you can always join us on the mat for some squats during dodge ball on Family Participation Days. Keep it up Warrior parents! And we hope you're as excited for this holiday season as we are!

#RaiseAWarrior