Fall Back Into Calm Routines

Fall Back Into Calm Routines

Anchored Insights

The time change might seem like a small shift, but families often feel it in a big way. When daylight, sleep, and schedules change, children’s behavior and energy can fluctuate. Their nervous systems need time and consistent cues to find balance again.

Here are three practical ways to help your family adjust and bring calm back into your evenings.

1. Shift gradually

Move bedtime 10 to 15 minutes earlier every couple of nights until mornings feel steady. Gradual adjustments help your child’s body clock adapt without battles or exhaustion.

2. Add sensory anchors

Use the same calming cue each evening to signal that the day is winding down. This might be dimming the lights, playing quiet music, or offering a warm drink. Predictable sensory cues help the body recognize that it is time to rest.

3. Protect connection time

A few minutes of calm together before bed, such as reading, stretching, or sharing one good thing from the day, helps both parent and child regulate. Connection often bridges the transition to sleep.

If your child has ADHD or sensory sensitivities, you may notice extra ups and downs after any routine change. That is completely normal. Gentle consistency helps most children re-regulate with time and practice.

Remember to extend that same grace to yourself. Families reset best when parents feel steady.

Free Online Class: Holiday Routines Reset

If evenings or transitions often feel hard during the holidays, you are not alone.
Join me for a free online class, Holiday Routines Reset: Calm, Connection, and Executive Function.

Learn a simple plan to reduce overwhelm, support emotional regulation, and create calmer family rhythms.

Sign up HERE.

Dr. Grizelda Anguiano
Anchored Pediatric Mental Health
Anchored Coaching