# data[].attributes.attachment_link.title
New Resource Pack: Positive Parenting in COVID-19 Isolation | End Violence

# data[].attributes.attachment_link.description
The Global Partnership to End Violence Against Children is a unique public-private collaboration that includes United Nations agencies, governments, industry, regional bodies, civil society, young people, advocates and champions, all focused on one thing:

# data[].attributes.attachment_link.readable_text
Wide Open School's mission lives on at Common Sense

With schools back in person, we have closed this dedicated distance-learning site designed to guide families and educators through the sudden shift to remote learning.
Discover More Great Resources for Families & Educators
Common Sense is dedicated to providing teachers and families with free resources to help kids learn, grow, and thrive with media and technology. Join our community for more tips and resources to support kids' learning and healthy development.

More Resources You'll Love

Get more free content like what you found on Wide Open School.
For Families For Educators
Thank You to Our Supporters & Partners

We are grateful to our supporters and partners for helping to bring these resources to kids, families, and educators everywhere during a global crisis. It is a testament to the power of creativity, collaboration, and a shared commitment to education and digital access for all.

# data[].attributes.attachment_link.description
Wide Open School's mission lives on at Common Sense With schools back in person, we have closed this dedicated distance-learning site designed to guide families and educators through the sudden shift to remote learning. Discover More Great Resources for Families & Educators

# data[].attributes.body
Resource from the Center for Child and Parent Communciation

# data[].attributes.attachment_link.provider_name
Center for Parent and Teen Communication

# data[].attributes.attachment_link.description
Important things parents and caregivers must do to support teens during uncertain times.

# data[].attributes.headline
Resources for parents from American Academy of Pediatrics

# data[].attributes.subject
Resources for parents from American Academy of Pediatrics

# data[].attributes.attachment_link.readable_text
​​​​While COVID-19 causes mild illness in some people, others get very sick and need hospital care. These articles can help you learn more about COVID-19 and how you can protect your family and others.

# data[].attributes.attachment_link.description
While COVID-19 causes mild illness in some people, others get very sick and need hospital care. These articles can help you learn more about COVID-19 and how you can protect your family and others.

# data[].attributes.headline
Working and learning from home during a pandemic

# data[].attributes.subject
Working and learning from home during a pandemic

# data[].attributes.attachment_link.readable_text
​Many parents are fortunate to have jobs they can do from home during the coronavirus shutdown. However, they're discovering how challenging it is to work and parent at the same time. ​

If you are in the middle of this this juggling act, it is important to recognize that your work productivity is probably going to take a hit during this shutdown. Adjust and set more realistic expectations for you and your family.

Here are some age-appropriate suggestions to help avoid frustration and keep your family move forward during the pandemic.

Infants

​While infants require a lot of direct attention, by planning ahead you can get work done in short spurts of time.

Wear to work. If you can stand up while doing work tasks, carrying your baby in a swaddler or baby backpack can be helpful. Infants like your touch and they like to watch what is going on, so using a carrier may give you an hour or two a day of hands-free time--especially if motion helps baby fall asleep. (Put them on a safe sleep surface if they do doze off.)

Take play breaks. When your baby wants to play, take a break and provide the stimulation she needs. When she falls back asleep, use those precious minutes to get a few things done.

Toddlers & Preschoolers

Toddlers and preschoolers also need more direct care than older kids, and typically their attention span is short. Plan a variety of activities for them while you get some work done.

Station master. Think of ways you can set up "stations" that your toddler or preschooler can rotate through. A station is a zone designated for a particular kind of play, such as blocks, dolls, or artwork. The more stations you have, the easier it will be for your child to stay interested and busy.

Side-by-side. When toddlers and preschoolers play together, they play in parallel. In other words, they play similar activities next to each other. Every once in a while they'll take a peek to see what the other child is doing. You can imitate this sort of play with your toddler.

Sit next to her while she plays, but instead of playing with a toy, finish 15 minutes of your own task. Your child will appreciate your presence, and the friendly check-ins--like a smile or a compliment ("I love what you are making")--will extend play time. When you notice your child getting bored, suggest moving to the next station.

School-Age Children

Create a schedule. Family routines are important to reduce anxiety and improve behavior. Putting together a flexible master schedule for the week is helpful for all children, but especially for school-aged kids. Fill those routines with a variety of activities such as regular meal times, physical and imaginative play, artwork, building, helping with housework, thinking and learning activities, and free time. You can fit chunks of time in your family's daily schedule for you to do your work, and explain to your child that during these times they get to be a "big kid" and occupy themselves with their own activities.

Give choices. Independence gets more important as children get older, and yet kids this age still need parents to provide structure. One way to give your child more independence is to offer choices within each of their daily activity categories.

Parents can help kids to generate lists ahead of time for each type of activity, such as things that they can do outside, creative play, exercise and chores. As your child moves through the day, from one activity to the next, they can make their own plan or select one from the list of options that they helped create. Older children can help parents make these lists, giving them more control over their options while at the same time helping them learn to plan ahead.

Tweens & Teens

Keep structure. One of the tricky things about teens ​ is that they can entertain themselves for long stretches, but often do not make good time management choices. They tend to stay up late, sleep in, and may spend the day on their phone, gaming, or watching TV. You might be tempted to leave them alone, if that affords you the opportunity to get more work done. However, tweens and teens still need structure and schedules and regular check-ins with parents on their daily work.

Set goals. In addition to the types of routines that are good for school-age children, setting goals is useful for tweens and teens. Teens are capable of forward thinking (like planning, anticipating and estimating), but don't often use those skills unless challenged. Goal setting is a great exercise for their brains. It encourages them not only to think about possibilities, but also to make plans for how to reach them.

Remember

Without a doubt, families are in the midst of an incredibly challenging time. Reassess your work-at-home goals each week and set realistic expectations, reaching out for help if you need it.

No matter the age of your child, take a moment each day to be truly present, listen to your child's thoughts and concerns, and then enjoy some playtime. Strengthening your bond will help them feel more secure, giving them the ability to be more independent, which will hopefully buy you some extra free time too!

Be creative, be safe, and be well.​

More Information:

About Dr. Korb

Damon Korb, MD, FAAP, is member of the American Academy of Pediatrics (AAP) Section on Developmental & Behavioral Pediatrics and author of the AAP book, Raising an Organized Child: Five Steps to Boost Independence, Ease Frustration, and Promote Confidence.​ Dr. Korb is Director of the Center for Developing Minds in Los Gatos, California.

​

# data[].attributes.attachment_link.keywords[]
coronavirus and kids~ covid19 and kids~ working from home with kids~ get work done with kids home~ working from home with toddlers~ quarantine and kids

# data[].attributes.attachment_link.title
Age-Based Tips to Help Juggle Parenting & Working at Home During COVID-19

# data[].attributes.attachment_link.description
Working from home when you have kids can be challenging. Here is an age-by-age guide to help you stay productive, avoid frustration, and keep your family moving forward during the COVID19 pandemic.

# data[].attributes.headline
How to support your children  and yourself during COVID-19

# data[].attributes.subject
How to support your children  and yourself during COVID-19

# data[].attributes.attachment_link.provider_name
Center on the Developing Child at Harvard University

# data[].attributes.attachment_link.title
How to Support Children (and Yourself) During the COVID-19 Outbreak

# data[].attributes.attachment_link.description
The coronavirus outbreak has changed many things about our daily lives. But even during this uncertain time, it's a sure thing that our children are still learning, growing, and developing. Everyone can help support a child's healthy development (and it may even help relieve your stress!).

# data[].attributes.attachment_link.readable_text
​​​​By: Kenneth Ginsburg, MD, MS Ed, FAAP​

​As parents, we want to protect our children from witnessing the fear and uncertainty brought by ​the COVID-19 pandemic. We wish we could take away the disruption to their education, activities and relationships. And, we wish they were not exposed to suffering.

We cannot control these circumstances, but we can work to strengthen our relationships during this time while building our children's resilience. We can remember to say what so many of our grandparents said to us: "This too shall pass, and you'll get through this with me by your side."​

The best way to protect our children is to shape the lessons gained during this difficult time. We do so best when we intentionally manage​​ our own feelings and experiences with an eye toward helping them build resilience.

​Below are some of the feelings many of us are experiencing, paired with the chance they offer us to model and teach lifelong resilience skills. ​

"I feel like I am failing": Learning self-forgiveness​

Perfection is not an option here. Know that if you forgive yourself and focus on the good in yourself now through self-compassion, your child or adolescent will learn to be a bit gentler with themselves. That is lifelong protection. ​

"My kids are frustrated, and so am I": Learning to empathize

​One of the most respectful things we can do is genuinely understand someone else's point of view. The best way for children to gain this perspective is by benefitting from it firsthand. You build their empathy for others by working to understand their thoughts, feelings, and behaviors.

​"I don't know how to handle how I feel": Processing and releasing emotions

​A time of uncertainty with heightened emotions is the time to show that emotions are not to be ignored. Our children must learn from us that having emotions is good, talking about them is necessary and being honest with them is healing. ​

"I want to pull my hair out": Creating a safe haven within our homes​

You can love your child and still sometimes want to tear your hair out. We all have bad days when the stress load is high, and it's high now. We cannot control the outside world, but we create sanctuaries within our homes. With peace in our homes, we can better handle the outside world.

​"I need a time out": Being a calming presence for others

In moments when the future is unclear and our minds begin racing toward worse case scenarios, the presence of a reassuring voice makes all the difference. ​

"I don't know how to respond": Being clear and honest with yourself and others ​

Say what you do know. Admit what you don't.

"My mind feels out of control": Maintaining physical health strengthens emotional health​

Strong bodies support our minds to best navigate the circumstances we confront. Say out loud: "I can't just sit on the couch all day. I'm going to exercise. If I don't take care of my body, I can't focus as well." ​​

"I keep thinking about the worst-case scenario": Stay present and live in reality ​

Uncertainty can make our minds race to the worst possible outcome. Catch those thoughts and say, "I am imagining the worst. Let me focus on what is really happening." Young people can assume the worst because they have not yet had the experience to know that crises come and go. Let them know "You'll get through this with me by your side."​

"I feel helpless": Finding what you can do​

Few things create discomfort more than feeling like there is too much to do . . . or nothing you can do at all. And few things restore comfort more than tackling what you can. Model the importance of one of the most calming words: "Yet." "I'll NEVER ______!" can transform into "I haven't ______ yet." Don't accept failure or disappointment as permanent but instead view setbacks as opportunities to try yet again. ​

"I can't do everything": Learning to let go​

Stay healthy, strong, and compassionate. Take care of those who are vulnerable. Let family members know they are precious. Do what it takes to keep a roof over your head and food on the table. Everything else can wait. ​

"I am so disappointed": Find joy, give service, and maintain purpose​

Help your children see the difference they can make in others' lives and how good it feels to give service. This may enhance their own resilience because they'll learn the joy of giving. More important, they'll learn there is no pity in receiving. ​

"I had so many plans that aren't working out": When you can't change things, adapt​

Many of our plans are not working out. Focus on what you can make a reality and what you can do. ​

"I miss my family and friends": Relationships strengthen us​

This is a generational defining moment. If this generation learns that when times get tough, people unify, it will be the generation who can lead us into a better shared future--one in which we hold those we love nearer and offer those who are vulnerable the extra support they deserve. ​

"Will things ever be the same?": Hope​

Resilience is about more than bouncing back. It is about adapting. Growing. Becoming stronger. Being ready for the next challenge, but also being prepared to savor all the good life has to offer. I hope that by the time you read this, the most difficult times will have passed. But, I also hope that these lessons endure.

Uncertainty is frightening, but knowing that we are not alone to figure it out brings comfort. Any individual alone is vulnerable, but joined together we are stronger than the combination of each of our individual strengths. People together can take turns between drawing strength from others and being a source of strength. We will get through this when we come together!

More Information

About Dr. Ginsburg

Ken Ginsburg, MD, MS Ed, FAAP, is author of the AAP book, Building Resilience in Children and Teens, 4th Edition , which will be published on May 26, 2020. He practices Adolescent Medicine at The Children's Hospital of Philadelphia and is a Professor of Pediatrics at the University of Pennsylvania School of Medicine. He directs Health Services at Covenant House Pennsylvania, where he serves Philadelphia's youth enduring homelessness, and is also Founding Director of The Center for Parent and Teen Communication. His AAP multimedia toolkit, "Reaching Teens: Strength-Based, Trauma-Sensitive, Resilience-Building Communication Strategies Rooted in Positive Youth Development," prepares professionals to be the adults young people deserve in their lives.​

# data[].attributes.attachment_link.keywords[]
resilience during covid-19~ coping with adversity mental health~ staying positive during the pandemic~ positive parenting

# data[].attributes.attachment_link.title
How to Help Children Build Resilience in Uncertain Times

# data[].attributes.attachment_link.description
The fear and stress families are experiencing during COVID-19 offer the chance to build lifelong resilience in children. Here's how to respond to feelings many of us are having during the pandemic.

# data[].attributes.attachment_link.readable_text
Parenting

Schools is England are due to reopen their doors (more fully) to children in Reception, Year 1 and Year 6 from* June 1st. And with this in mind, I've been searching for resources to help children who may be anxious about this huge change. It's not only a big change from being at home for such a long time, but also a big change as school will be different to how they left it in March (with smaller class sizes, potentially different teachers etc)
(*the exact date and details will depend on your school and local authority). Here's some fantastic resources to help your little ones with this change.
Social Stories™- Created correctly, Social Stories™ are (in my opinion) an excellent way of explaining new skills, concepts, social situations/'rules' in a simple and concise way that follows a predictable (well researched) format. The concept of Social Stories™ comes from Carol Gray and this book by her 'The New Social Story Book™ ' provides advice and examples of how to safely and meaningfully use and apply Social Stories™ to help some people with autism understand certain social situations. Dr Joanna Baker-Rogers, Director of Busy Life has very kindly created one to help autistic children who are returning to school. It's free to download here.

Worry Ladder- I love this idea. This is where you draw a ladder with the child, getting them to order their worries. Putting the bigger ones at the top of the ladder etc. Prioritising worries can help them all seem less overwhelming.

Worry Monster- I'm a huge fan of worry monsters. They are basically a soft toy that you 'feed' with your written worries. Great for helping little ones let go of their worries in a fun, play-based way.

The Huge Bag of Worries￼Books are always a brilliant way of supporting children with their learning and I love using them to help children understand and express their worries too. This book is particularly good for discussing worries. And we have a few more recommendations of picture books included in this post here.

Special i Apps- have created some great advice on helping children who are returning to school after the lockdown. Their advice can be found in this blog post here. As part of this they have created a brilliant cartoon video about what school might be like for kids. Find out more about Special i Apps here.

My Mood Stars- if you're looking for something a bit special to help your child with their worries and emotions. I'd thoroughly recommend My Mood Stars, they are an adorable, tactile and enjoyable way for children to learn about their emotions and express them. Find out more here.

Strength Cards- These are also well worth a look at. Durable, waterproof resources to help children at school or at home with their personal, social and emotional development.

Free PSHE Resources- for teachers there's a wealth of wonderful resources that are being shared for free as part of the education community on twitter. We particularly loved @brassoteach's free PSHE Resources which can be downloaded here or from his twitter page here.

Children's book about returning to school after lockdown- Nikki Saunders (author of My Awesome Autism and I'm Going to School- Transition workbook) is currently working with Neath Port Talbot Educational Psychology Service to create a book called "Welcome Back Eddie, After Lock Down" this will be available on amazon soon and I will update this page with a link when it is.

Deaf Books Resources- Deaf Books have some brilliant resources, including a free download of BSL for 'back to school' which can be found here. They also have BSL FEELINGS & EMOTIONS FLASHCARDS (LET'S SIGN BSL)to help children communicate their feelings. Find out more about their resources here.

Chatter Pack have also created a transition passport to help provide individualised support for children during school transitions, which may be particularly useful at this time. It can be found here.

NCL Communication Friendly have also produced some fantastic free resources, we love this booklet to help children returning to school after COVID-19. Find it here

- Please do let us know of any resources you are aware of, so we can share them too.

# data[].attributes.attachment_link.title
11 Resources to Help Children Settle Back into School After Lockdown (Plus a FREE downloadable Social Story™ for Returning to School after Lockdown)

# data[].attributes.attachment_link.description
Schools is England are due to reopen their doors (more fully) to children in Reception, Year 1 and Year 6 from* June 1st. And with this in mind, I've been searching for resources to help children who may be anxious about this huge change. It's not only a big change from being at home for...

# data[].attributes.attachment_link.readable_text
Right now, many of us are struggling with increased levels of anxiety, sadness, fear and uncertainty due to the COVID-19 crisis, news of violence and tragedy, political tensions and difficult - but critical - conversations about racism. Many people are practicing physical distancing and staying safe during a time when we need connection and support more than ever.

Taking care of our mental health and supporting each other helps us cope with stress and anxiety while protecting our immune systems and physical health. Explore the sections below for simple things we can do to take care of our emotional health, cope with the challenges we are facing, stay safe and healthy, and look out for each other. Follow @loveislouder for more tips, tools and resources.
If you or someone you know are feeling overwhelmed right now, you aren't alone. To have a free, confidential chat with a trained counselor 24/7, text HOME to 741741 or call 1-800-273-TALK (8255). You can find more resources for getting help and feeling better at the bottom of this page.

Right now, many of us are struggling with increased levels of anxiety, sadness, fear and uncertainty due to the COVID-19 crisis, news of violence and tragedy, political tensions and difficult - but critical - conversations about racism. Many people are practicing physical distancing and staying safe during a time when we need connection and support more than ever.

Taking care of our mental health and supporting each other helps us cope with stress and anxiety while protecting our immune systems and physical health. Explore the sections below for simple things we can do to take care of our emotional health, cope with the challenges we are facing, stay safe and healthy, and look out for each other. Follow @loveislouder for more tips, tools and resources.
If you or someone you know are feeling overwhelmed right now, you aren't alone. To have a free, confidential chat with a trained counselor 24/7, text HOME to 741741 or call 1-800-273-TALK (8255). You can find more resources for getting help and feeling better at the bottom of this page.

It's OK to acknowledge the pain that we're feeling, and it's OK to disconnect and take time to help ourselves and the people around us.

Deal with Disappointment

We're all feeling a lot of things right now. It's important that we name, express and share them. Join a Storytelling Community and become part of a project that rises above the distance between us.

Our jobs are not to change the world, change our lives or change our bodies during these weeks. Our jobs are to stay safe and stay well. Here are some tips to help.

Attend Virtual Concerts

Just because concerts have been postponed doesn't mean we can't still enjoy the power of music together...even while physical distancing. Check out virtual concerts happening soon.

Join our email list and follow us on social for more tips and tools.

If your job or other essential tasks do not require you to leave the house, STAY IN.

If you are showing any symptoms of illness, it is imperative that you STAY IN.

Even if you aren't showing symptoms, you still could have the virus and pass it on to others. STAYING IN is an act of kindness and respect.

Going outside, getting fresh air and exercising are all good for our mental health while we are physical distancing. Just make sure you stay at least six feet away from any other person(s).

The video below explains why it is SO critical that each of us stay in, practice physical distancing and help flatten the curve.

Practice physical distancing by keeping a distance of about six feet from others if you must go out in public.

Wash your hands often with soap and water for at least 20 seconds, especially after being in a public place, or after blowing your nose, coughing or sneezing. Avoid touching your eyes, nose or mouth with unwashed hands.

Avoid contact with people who are sick.

Cover your nose and mouth with a tissue when coughing or sneezing; throw used tissues in the trash. If a tissue isn't available, cough or sneeze into your elbow or sleeve, not your hands.

Clean and disinfect frequently touched surfaces daily.

Our emotional health has a powerful impact on our physical health. It's normal to feel stressed or anxious in times of uncertainty - especially when it causes changes to our routine and can create financial strains. But when we aren't taking care of our mental health and finding ways to cope, it's harder for us to manage that stress and support the people around us. When our mental health is strained, it can also weaken our immune system. Right now, we need to be healthy physically...and emotionally. Check out some tips below for staying calm and protecting our mental health. It's OK to reach out for help if you need it.

You can text HOME to 741741 or call 1-800-273-TALK (8255) anytime for a confidential conversation with a trained counselor.

Play breaks aren't just for kids. Research shows that getting playful can reduce stress and help us feel calmer. We should try and take play breaks every day that we're staying inside and self-distancing. Color, paint, sculpt, make slime, play games.

We've created a coloring sheet you candownload hereto get you started.

Staying in and practicing physical distancing is, in itself, a form of kindness. We're protecting our friends, family members and communities. There are many other ways we can show kindness and spread love right now, and helping others is a powerful way to improve our state of minds and make others feel connected and supported. Here are some ideas to get started. You can also scroll through the graphics below and/or share them on your social media to inspire others to find ways to be kind.

OFFER TO HELP OTHERS

Let people in your area know that you are available to help run errands for people who may not be able to get out of the house because of physical or financial limitations, or because they are in a high-risk group. Just make sure to practice the #StaySafe tips above including washing your hands, cleaning surfaces you touch and limiting contact with others.

SUPPORT LOCAL BUSINESSES

While some cities have closed restaurants for dining in, most still allow pick-up and deliveries. If you have the resources to do so, purchase meals, products and services from local businesses whenever you can. You can also purchase gift cards to use when businesses reopen. This gives businesses and their employees much needed income right now. If you are able to safely pick up food or products, consider saving delivery slots for people who really need them.

TIP BIG

If you are picking up food, getting deliveries or purchasing other products/services, tip generously (if you can).

BUY ONLY WHAT YOU NEED

Hoarding items only creates unnecessary shortages and prevents other people from getting what they need. We have NO indications that there will be shortages of essentials during this period of staying in and physical distancing. Purchase only what you need. If you have extras of items that stores don't have in stock right now, offer to share those with others in your community who ned them.

Staying active is important for our physical and mental health. It might be tempting to slip straight from working on the laptop to binging shows on the couch but, over time, this routine will negatively impact your health and your state of mind. Try to incorporate some sort of physical activity into your daily routine. Be patient with yourself if you don't complete every workout you try or if there are days where it's hard to get motivated. This is a challenging time and we are all doing the best we can. Any sort of daily physical activity is a step in the right direction. Check out the ideas below and scroll through the videos for simple workouts you can do anywhere. .

RUN OR WALK OUTSIDE (SAFELY)

If the weather in your area allows, it's a great time to get back to basics with a simple walk, run or combo of the two in your neighborhood. Try to pick a route where you can easily maintain physical distancing of at least six feet. You can add to the positive impact this exercise has on your mental health by listening to a podcast like The Happiness Lab or enjoying your favorite playlist.

FITNESS APPS

We all need a little help from time to time when it comes to getting fit - especially when we're staying in. Fitness apps can remind us of our goals and prompting us to follow through on them. They also provide the tools and information we need, whether it's a calorie calculator or a trainer who plans our workouts and coaches us along. Here are some good options to explore.

STREAMING/LIVE CLASSES & VIDEOS

Gyms and fitness centers are closing in many cities (and it's a good idea to maintain your distance and avoid going to these establishments even if they are open in their area). Luckily, there are tons of options for accessing workouts online or joining in on virtual classes. Here is a list of 25+ options for you to consider.

SIMPLE DIY WORKOUTS

Let people in your area know that you are available to help run errands for people who may not be able to get out of the house because of physical or financial limitations, or because they are in a high-risk group. Just make sure to practice the #StaySafe tips above including washing your hands, cleaning surfaces you touch and limiting contact with others.

Just because we're distancing ourselves physically, doesn't mean we're alone or disconnected. In fact, we can use this moment to become even more connected using technologies (both old and new). It's OK to enjoy some solo time while we're social distancing, but try to connect frequently with the important people in your life. It's a powerful part of protecting our emotional health and supporting friends and family. Here are some ideas for creative ways to connect. Have other ideas? Email us at info@loveislouder.com.

Social media is a primary way many of us are staying connected, but logging into that social media can also create stress. Use features like Instagram's mute function to silence accounts that are bumming you out or overwhelming you with stressful news coverage. While you're at it, find more accounts to follow that inspire you, give you practical tips or make you feel more connected (like @loveislouder).

If you or someone you know is struggling emotionally or having a hard time coping during this time of uncertainty, it's important to reach out for support. Text START to 741-741 or call 1-800-273-TALK (2355) for a free, confidential chat with a trained counselor 24/7.

# data[].attributes.attachment_link.description
Right now, many of us are struggling with increased levels of anxiety, sadness, fear and uncertainty due to the COVID-19 crisis, news of violence and tragedy, political tensions and difficult - but critical - conversations about racism. Many people are practicing physical distancing and staying safe during a time when we need connection and support more than ever.

# data[].attributes.headline
Keeping kids motivated for Online Learning

# data[].attributes.subject
Keeping kids motivated for Online Learning

# data[].attributes.attachment_link.title
Keeping Kids Motivated for Online Learning

# data[].attributes.attachment_link.description
Helpful tips and techniques to encourage and motivate your kids during virtual lessons. Advice from Common Sense Media editors.

# data[].attributes.headline
Tips for Online Engagement-things to do and things to avoid

# data[].attributes.subject
Tips for Online Engagement-things to do and things to avoid

# data[].attributes.attachment_link.readable_text
By Caroline Knorr | July 2, 2018

You know that girl from TV -- the one whose Instagram always looks perfect even with #nofilter? Or what about that amazing singer on TikTok whom you can't believe is only 14? And then there's that kid whose Snapchat stories of Coachella got 500 views. Your kids may be following people like this right now. Obsessing. Over. Every. Detail. And starting to feel kind of crappy about it.

Keeping tabs on the rich, famous, and just-plain-cool is nothing new, of course. But social media can take that fixation to a pretty dark place. The feeling is common enough that some doctors are calling it social media anxiety disorder (SMAD) -- although what most kids have is more like FOMO ... on steroids. While it's tough to see your kid in despair, there's a good solution that doesn't require an all-out social media ban: Just help your kid clean up their feed.

Self-comparison is a natural part of the tween and teen years. And for most kids, so is social media. While there are plenty of good things kids get out of their online connections, sometimes the combo can lead to a negative feedback loop that gnaws away at them. Depending on whom they're following and what's going on in their lives, their overall self-assessment can cycle from wistful ("I wish I was like that") to highly critical ("What's wrong with me that I can't be like that?"). Even for kids who know when to close their laptops and move on, their self-esteem may take a hit. And for the more self-critical, anxiety and depression are real risks.

If your kid mostly enjoys social media but suffers the occasional bout of self-doubt, help them find a healthier balance. Ask if -- or what -- they're already doing to take care of themselves. They may already be tweaking their social media feeds to limit posts that make them feel bad. Or they may be intentionally trying to curb the endless scrolling through the cool kid's Insta. Work together to prune out the parts of their social media feeds that trap them into judgy comparisons, and encourage the stuff that bolsters positive social connections, supportive relationships, and validation of their inner qualities.

Encouraging your kids to see and appreciate their individual strengths has always been a part of parenting. And learning to stop comparing yourself to others is a part of growing up. By helping kids clean up their feeds, you're bringing together two critical aspects of raising kids in the digital age. Try these tips:

Identify the triggers. Maybe it's a certain couple who always look happy and in love, when your kid really wants a romantic relationship. Maybe it's ads from a dog-toy delivery service that makes your kid miss your old mutt. Explore what's behind their emotions. Sharing your own FOMO-induced feelings will likely get your kid to open up. Once they recognize the cause of their emotions, they can take steps to manage triggers.

Fine-tune levels of engagement. All social media offers ways to see and hear less from your contacts -- without totally unfriending them. Check out settings such as these from popular platforms like Facebook, Snapchat, Instagram, and Twitter: unfollow (you're still friends, but their posts won't show up in your feed); hide post (see fewer posts from someone); snooze (temporarily stop seeing posts); mute (turn them off for a while); and do not disturb (temporarily block the person).

Turn off notifications. Most social media apps send updates -- and none of them are life-and-death. To prevent your kid from interruptions -- especially ones that might trigger negative thoughts -- you can encourage your kid to check their social media once or twice at a certain time of day -- say, 4 p.m. That might be a stretch, but you can still encourage them to turn off notifications either in the app itself or on their phone.

Follow people who nourish your soul. Kim Kardashian may be all over social media, but there are lots of folks who post uplifting, life-affirming, thoughtful, inspiring things that get kids thinking -- and maybe even behaving -- in ways that make them feel good about themselves. Follow these kinds of people.

Suggest apps to help with focus. Just as you can use technology to excess, you can use it to rein yourself in. These productivity apps help keep kids on task, boost concentration, and remind you to stop doing stuff that's not good for you.

# data[].attributes.attachment_link.title
Help Tweens and Teens Clean Up Their Feeds

# data[].attributes.attachment_link.description
By Caroline Knorr | July 2, 2018 You know that girl from TV -- the one whose Instagram always looks perfect even with #nofilter? Or what about that amazing singer on TikTok whom you can't believe is only 14? And then there's that kid whose Snapchat stories of Coachella got 500 views.

# data[].attributes.attachment_link.readable_text
Changes in regular routines and activities to help prevent the spread of COVID-19 can be stressful for any child. Children with attention-deficit/hyperactivity disorder (ADHD) may face extra challenges dealing with these changes, especially once school starts again this fall.

The American Academy of Pediatrics (AAP) suggests ways to help support students with ADHD and their families during this stressful time.

Stress of CO​​VID-19 & ADHD symptoms

Lots of kids have times when their behavior seems difficult to manage. But children with ADHD have frequent and severe symptoms of hyperactivity, impulsivity, and inattention. They also struggle with "executive function skills"--organizing which tasks to start first, managing their time, finishing a task, and keeping track of tools for the task.

Students with ADHD often need order to their day to be able to function their best. Different schedules and routines, whether at home or with school, can increase a child's ADHD symptoms. These behaviors are often signs the child is under stress. Repeated stress can affect how a child:

Develops and learns. The student might resist doing tasks, act without thinking, and argue.

Focuses on tasks, learns new things, and remembers what was learned. The student might seem more easily distracted and off-task.

Behaves. The student may seem restless or struggle to calm down.

While parents can expect more behavioral issues during times of stress, it is important to remember that your child is not purposefully being disorganized, easily distracted, or unable to wait their turn. It is also important to remember that there are strategies and resources available to help parents with the unique challenges of parenting children with ADHD during COVID 19.

Focusing on your child's strengths, working together to establish a routine, setting clear and age-appropriate expectations and rules, seeking support from teachers, pediatricians, or counselors who know your child, and connecting with online behavior management resources for children with ADHD can help both parents and children make the most of this unique time.

When schools were closed in the spring, some students with ADHD may have had trouble adjusting to online learning without a teacher present to support them.

Online learning often requires students to be self-guided, manage their time and motivation, and complete tasks, assignments, or projects in the required time. However, other students may find fewer distractions at home, making it easier to focus on tasks. Learning from home also gives students a way to develop independence.

Overall, the AAP advises that students learn best in-person and encourage schools to reopen if they can do so safely in their communities. But whether your child returns to school online or in person this fall, here are some ways to help your child with ADHD manage challenges during the pandemic:

If your child has an Individualized Education Program (IEP), supports that are in their written plan should continue. This includes speech therapy or specialized reading instruction. An IEP is designed to support a student's learning needs and must include instructional interventions, supports, accommodations, and modifications.

With new teaching methods, some students may need new or different accommodations. Would reading or dictation software help with virtual learning, for example? What about extended time assignments that need parental supervision, which may not be available during school hours?

​If your child's schooling stays remote and there is no set time to log in, you can let your student choose the time that is best for them. It may help if the student makes a visual schedule and checklist based on each day's tasks. This can help the student stay interested and willing to work. Encourage your child to explore what works for them, such as a timer or apps that help students stay on task.

​When structuring the day, try alternating school work your child finds less appealing with the motivation of more enjoyable activities. And remember that children and adolescents with ADHD benefit from free play breaks that can help them use their brains in different ways and build skills.

With virtual learning, remind your child to take movement breaks between tasks. Indoor breaks could include dancing and simple exercises. Consider safe outdoor activities, such a bike riding or jumping rope. This can also provide exercise that may help with ADHD symptoms.

Use positive attention​, focusing on your child's strengths and efforts. Kids with attention and impulse control challenges often benefit from specific, immediate and bold feedback. For example, saying, "Great job getting started on your assignment right on time!" rather than "good job" muttered from the kitchen may have very different effects.

​Many students have difficulty learning new information in stressful times. Students with ADHD may benefit from going over the material that their teachers already taught. This can help them remember what they learned. In many cases, having more hands-on supervision and guidance from parents may help. If you're working from home​, let them know when you are available try to give them undivided attention during those times.

Parents can also ask teachers what videos or web sites they recommend to help students break new information into smaller parts. Teachers may also offer virtual office hours on the computer or other ways for students to get more one-on-one help.

​School systems and teachers have also been taxed trying to adjust to changed learning environments. If you feel your child is not supported well enough in this new setting, reach out to your school's learning specialist, principal, or superintendent to advocate for your child's rights. Your pediatrician can support you in this as needed.

Talk with yo​ur pediatrician

Your pediatrician is available to help if you have questions or concerns about your child's ADHD symptoms during this time of added change and stress. Your pediatrician may also refer you to a mental health professional who can develop ways to help your child cope with stress.

Call your pediatrician right away if your child or teen:

has symptoms that are getting in the way of how well they can function.

is taking medications for ADHD symptoms, depression, or anxiety, and symptoms get significantly worse.

Remem​​ber

Helping students with ADHD navigate through school during the time of COVID-19 can be challenging and rewarding. Pediatricians, teachers, and mental health professionals are here to help you, your child, and your family stay well and thrive.

​More Information

​About Dr. Spinks-Franklin​

Adiaha Spinks-Franklin, MD, MPH, FAAP, is a developmental-behavioral pediatrician in the Meyer Center for Developmental Pediatrics at Texas Children's Hospital and an Associate Professor of Pediatrics for Baylor College of Medicine. Dr. Spinks-Franklin is an Executive Committee member of the American Academy of Pediatrics Section on Developmental & Behavioral Pediatrics. She also serves on the AAP's Section on Minority Health, Equity, and Inclusion and Council on Foster Care, Adoption and Kinship Care.​

AAP section on Developmental and Behavioral Pediatrics (Copyright © 2020)

# data[].attributes.attachment_link.keywords[]
distance in-person schedule routine changes

# data[].attributes.attachment_link.description
Changes in regular routines and activities to help prevent the spread of COVID-19 can be stressful for any child. Children with attention-deficit/hyperactivity disorder (ADHD) may face extra challenges dealing with these changes, especially once school starts again this fall. The American Academy of Pediatrics (AAP) suggests ways to help support students with ADHD and their families during this stressful time.

# data[].attributes.attachment_link.readable_text
You've amassed your books, notes, and stationery, sat down at your desk. It's time to focus on your studies and ...

"Ugh, I can't concentrate!"

You may enjoy being a student of your chosen field, but memorizing a stack of lecture notes so that you can pass your exams and receive your qualification is another story entirely. Especially since there are so many distracting, exciting, and colorful things in the ... oh look, a butterfly!

Even top-performing students with ninja-level self-discipline experience a mild reluctance to dive in. The difference, however, is that they have developed the right study habits that not only get them in their chairs to study but keep them there too.

What's their secret? And how can you focus better and improve your concentration and memory when studying?

You, my friend, are holding the (virtual) answer in your hands. In this article, we're going to show you:

1. How to focus from the start

2. How to maintain focus and overcome daydreaming

3. How to become a more focused person

1. How to focus from the start

Almost all of the problems associated with an inability to focus on your studies fall into one of two broad categories:

1. Difficulty starting to focus on your studies (issues of inertia), or

2. Difficulty maintaining concentration when studying (daydreaming).

Both have the same frustrating results but can require slightly different approaches to overcome. What you need to do is still your thoughts and minimize distractions just like you do when falling asleep, only now you're going to unleash 100% of your cognitive powers on learning and remembering.

Here's how to do that ...

1.1. Set up a peaceful, distraction-free "study bubble"

1. Set out all your materials, stationery, Diet Cokes ... whatever you need to learn. You shouldn't have to get up for anything once you've started.

2. Have a word with your family, housemates, cat, parrot, needy indoor plants ... whoever you think might be a source of distraction. Explain politely that it's study time and that you'd appreciate some quiet with minimal interruptions.

3. Clear out your inbox. If there are emails that require time-consuming action, write it down on a to-do list so that you won't forget to take care of it later. The science is clear: Multi-tasking does not actually work!

4. Clear your phone of notifications and then turn it on silent so that it can't ping and distract you. Better yet, leave it in another room. You won't hurt Siri's feelings, we promise.

5. If you're working off a device, log out of any apps and social media that might send you distracting notifications.

6. Optimize your body and brain to study. Go to the toilet, fill up your water bottle, brew a cup of coffee or tea, set out your snacks, and get a good night's rest the night before.

7. Knock out any important tasks before your allotted study time-like pay a bill, feed the cat, or break up with your boyfriend-so that they won't eat away at your valuable mental bandwidth.

Now, you don't have to do all of the above in order to prepare your study bubble, but if you're easily distracted and have a tendency to procrastinate when studying, clearing your proverbial plate can go a long way in helping you focus better.

Side Note: Can music help you concentrate?

Yes and no. Music may help improve concentration and focus, but music may also be preventing you from effectively memorizing what you're studying.

A general finding is that if you are working on memorization and knowledge-based studying, the louder and more complicated a piece of music is, the more of your brainpower it's going to siphon away from the important stuff. So, if you're someone who needs background sound to study, stick with quiet, repetitive music or sounds, like white noise, Lo-Fi, or binaural beats.

Just remember that everyone is different. Your challenge is to figure out how to improve focus and memory in a way that works best for you. Whether you do that with whale songs, utter silence, or the hubbub at the local coffee shop doesn't really matter. As long as the effect the noise or music has on your brain helps you focus better when studying.

Now that you have adequately prepared your environment-your study bubble-it's time to get yourself prepared for focusing, concentrating, and memorizing.

1.2. Prepare your study material

Even the most skilled musicians once sucked at playing their instruments. They didn't wake up with the innate ability to shred a guitar like Slash or use their sweet, prepubescent voices to amass a mindless following of zombie "Beliebers".

Mastery of any skill or subject requires steady learning and daily practice. The same way Slash didn't pull his first guitar out of the case and say, "Well, time to write November Rain," you shouldn't crack open your first anatomy book and say, "Time to learn how to do open-heart surgery."

If, however, you break the material down into manageable, bite-sized study sessions, you're well on your way to fluency. The key to mastery is consistently devoting time to learning, whether it's ten minutes or two hours a day. Therefore, your next step towards honing razor-sharp skills of focus is to set study goals or milestones.

Here are three tips to do that:

Tip 1: Skim the material before diving in
Take a wonderful trip down memory lane, starting at the very beginning of the coursework you need to learn. Lightly scan through your lecture notes / textbook / study modules and remind yourself just how much ground you've covered.

If you don't have a course outline handy, create one yourself. This will help you to establish the full scope of the knowledge you need to absorb before braving the soupy, fear-sweat-permeated air of the exam hall.

Now, skim reading is the easy part since it doesn't require you to "memorize" the information. Rather, the goal is to scan over everything and reacquaint yourself with what you've learned, which will prime your brain for the harder learning!

Tip 2: Identify your strengths and weaknesses
Maybe, when you scan over the year's biology notes, for example, you find the chapter on ecology to be fairly easy but boy is the chapter on evolution giving you a hard time!

In your review, identifying your strengths and weaknesses is an important step because it alerts you to the sections and chapters you need to allocate more time to. The aim is to be prepared, not surprised, when your least favorite subject shows up on your next exam.

Tip 3: Break it down into bite-sized sessions
Once you have established a coursework outline and identified your weaknesses, start dividing it into bite-sized study sessions. This isn't an exact science so don't be too rigid. The goal is to create study sessions that are comfortably manageable in "a day in the life of you", whether that's an hour in the library or 10 minutes in the bath before bedtime.

Remember to devote more study time to your weaknesses! On this subject, Brainscape's adaptive digital flashcards are the perfect tool for zoning in on your knowledge gaps, helping you to address the concepts in which you don't yet feel confident.

1.3 A good start is half the battle won

Memory refresh: Scanning through and reviewing your study notes in order to establish a study plan refreshes your memory and helps to connect the dots on everything you've learned during the course or semester.

A healthy perspective: By establishing that 30,000-foot view of what needs to be done, as well as a plan to get it done, you'll probably feel a lot less intimidated by the task at hand. All you need to do is follow your study plan and, come D-Day, you'll be totally prepared.

Motivation: With the study material broken down into smaller, more achievable milestones, you get that delicious "reward-like" sensation far more frequently. Mmm ... dopamine. Additionally, getting started is far less scary and overwhelming when the end is in sight.

Momentum: Because this exercise isn't memory-or even focus-intensive-it makes it easier to start, even if you have the attention span of a goldfish. And once you've overcome that study inertia, the momentum can kick in.

Okay, so this all sounds like a lot of effort just to get started. And it doesn't even address the fact that you struggle enormously to concentrate. How does all of this preparation help you to focus better when studying? Well, without even realizing it, here's what you've achieved with these first few steps:

Essentially, you have just succeeded in establishing a powerful and convenient framework for learning. Good job!

Now it's time to begin studying and actually maintain concentration.

2. How to maintain focus and overcome daydreaming

"Hey, what are you doing?" says the voice.
"I'm trying to study."
"Cool. Did you reply to Steve's text? He's been super needy lately."
"Please leave me alone, I've just gotten into my rhythm."
"But it's almost two o'clock."
"I've got a massive biology exam coming up."
" Judge Judy's about to come on. Why don't we watch one episode and then you can study?"
"It's never just one episode."
"Fine ... hey, your phone just plinked. Do you think it's Steve again?"
"Argh!"

There is likely not a single student on planet Earth who doesn't relate to this inner dialogue. The voice of procrastination always thinks of every possible thing to do other than what you need to do right now, which is study.

If it's not external distractions (the cat, a noisy housemate, or emails plucking at your concentration), it's internal distractions and the little siren's song of the voice seducing you away from your books. Either way, maintaining concentration on your studies is hard.

So, how can you overcome that nagging inner voice that would rather chase squirrels than study, or entertain that particularly saucy daydream about Adriana Lima or Ryan Gosling (or both)?

2.1. Set study goals appropriate to your mental gear

Just like a car, our brains operate in different mental gears. On some days we pop easily into gear 4 or 5, are capable of focusing on our studies for hours at a time, happily cruising through the material like a Mercedes SLR McLaren 722 on an eight-lane autobahn.

On other days, it feels like we're rattling down a potholed country road in an ancient pick-up that screams in protest every time you try to shift up. Try as you might, you get inadvertently sidelined every 5 to 10 minutes by life's greatest mysteries-like where does dust come from and if humans had tails, would size matter?

It is what it is, and you're going to have to roll with whatever gear your brain is in. The trick is to recognize which gear that is and instead, shift your study approach to suit it.

Ask yourself: Am I in a high mental gear today? Do I have good energy? Am I capable of getting in ... the Study Zone? If so, plan a long study session and perhaps confront the areas you've been having difficulty on.

However, if you're feeling flakey and easily distracted, shift down your gears and instead, plan a series of short 5 to 10-minute flashcard sessions with frequent study breaks in between and some kind of reward at the end. You'll probably end up studying longer than that if you're on a roll.

Done this way, you can capitalize on the energy you do have and still manage to study productively on the days you find your energy waning. Remember, the most productive and successful people are skilled at managing their energy and attention, and not just their time.

2.2. Vary your study methods to improve concentration

Everyone burns out after a period of time. There's only so much reading and text highlighting you can do before your mind wanders. What can help enormously to re-engage your concentration is a bit of variety, both in your study environment and method.

Here are 4 tips for changing things up:

Tip 1: Change of scenery
Try going for a walk or exercising where you engage in free recall, i.e. quietly recite everything you know about a specific topic, even with no material in front of you. You could even sing it to the tune of your favorite song. The point is to actively recall what you've been learning, which is powerful review practice.

Read: ' Use the Feynman Technique to make knowledge STICK'

Tip 2: A round of flashcards
If you're bored of reading through your lecture notes, pop onto Brainscape's adaptive learning platform and test your mettle with an appropriate flashcard deck. See how confidently you are able to answer the questions and improve your active recall while having a bit of a break from the books.

Tip 3: Study-on, study-off
Some students follow the Pomodoro Technique, where they study for 25 minutes and then take 5 minutes off, rinse and repeat. Others may prefer hour-long sessions followed by 30-minute breaks or 15-minute sessions followed by 10-minute breaks. For everyone, however, it's probably better to just set more frequent natural milestones, where you pause between chapters or sections, rather than blindly setting a timer that could interrupt you when you're on a roll.

Everyone is different so don't lock yourself in too strictly. Find your sweet spot of time-on versus time-off. The added benefit to this technique is that it squeezes study time in even when you aren't feeling particularly focused or mentally energized.

Tip 4: Get a study buddy
Arrange a study session with a group of peers or a friend or colleague. This shouldn't be your primary approach to learning, but it functions as a nice adjunctive method because (1) it commits you to study, (2) your peers can help you address your weaknesses, and (3) in helping them attack their weaknesses, you're able to review your knowledge.

Just leave the beer at home. You're not learning anything if your study sessions keep turning into games of flip-cup.

2.3. Set automated study reminders

Take the guesswork and decision-making out of studying by programming study notifications into your device. These will rap you on the knuckles when it's time to sit down and resume your studies. It may also be helpful to specify information such as where you left off in the material, the topics you feel you should review before continuing, and how long you wish to study.

2.4. Gamify your productivity

Embrace your dopamine addiction by giving yourself more frequent, smaller rewards whenever you complete a study task.

If you're the pony, what's your carrot? Is it chocolate? A 15-minute walk? A 20-minute episode of Modern Family? Or even an actual carrot? Find what you can dangle in front of your nose as an incentive to complete a study session and then set yourself moving-target goals like "Once I finish making flashcards for this section on criminal law, I'm going to murder that Snickers bar," or "Once I answer 10 flashcards in a row with perfect confidence, I'm going to go for a 15-minute walk."

Gamifying your productivity essentially requires that you design a reward system that makes studying feel gratifying for your brain. In other words: train your brain like you would a dog. With treats!

2.5. Give yourself a chance to reflect

Learning to improve your focus doesn't require you to push yourself further than is mentally comfortable. You shouldn't feel like you have to crack the whip every time your mind wanders to what you're having for dinner and- ew, what did your cat just barf up?

Sometimes you genuinely need to take a break to reflect on your studies, as well as on the things that are distracting you. In fact, if you're struggling to concentrate, maybe it's because you haven't given yourself enough "reflective downtime" to process the things that are on your mind.

Think of it as mental admin. Each time something happens to you that elicits an emotional response-an upsetting email, a pressing assignment, a happy social development-it generates a ticket in your brain. Each ticket demands a little mental time for processing. Once it's processed, it can be filed away. If you don't take the time to process those tickets, they pile up and eventually those piles become unavoidably high.

Then, it's when you sit down to concentrate on your studies that those teetering towers of unresolved and unprocessed mental tickets begin to crowd in on you, plucking at your focus and distracting you. Opportunities for introspection include long walks, meditation, jogging, swimming, yoga, commuting, peeling potatoes, watching paint dry ... any low-intensity activity that allows your brain to wander, daydream, and process all those tickets.

Taking a little study break to reflect, both on what you are learning and on what's going on in your life, is essential to your wellbeing. It'll help improve your attention span and you'll probably sleep better too.

2.6. Use Brainscape to improve concentration and focus

We've presented you with a cornucopia of study hacks, from silencing your housemates to gamifying your productivity. A really cool resource that rolls all of these hacks into one ridiculously good-looking, flashcard-based learning platform is Brainscape.

Brainscape is entirely online, and accessible by any device, from anywhere in the world with internet access or mobile coverage (and you can even use it offline if you already downloaded the content you want to study while you were "online"). This reduces the logistical barriers to studying. You can literally work towards that 'A' whether it's from a bus seat or, well, the porcelain throne.

Brainscape also breaks down content-heavy subjects into collections of bite-sized flashcards, which are neatly organized into themed decks; and leverages the hyper-efficient learning power of spaced repetition, metacognition, and active recall to help students learn twice as fast as any other study technique. You can learn all about the nerdy science behind these terms in the following guides:

(Don't argue with science. They have lasers.)

Additionally, Brainscape's smart platform delivers study sessions that are as short as 5 to 10 flashcards, so you can squeeze in a short 5- to 10-minutes anytime, anywhere. Or, you can keep studying until you feel the need to take a break.

It's almost like all the decades of cognitive science research we've read to write articles like these are also naturally integrated into the platform we built. Crazy, right?

3. Becoming a more focused person

Studying is a taxing and demanding mental activity so it's no wonder that it tends to inspire inertia. Maintaining focus during studying can feel like a constant battle for anyone. Living in this digital world with its constant distractions and slavish devotion to instant gratification just compounds the problem.

But after reading all this, (good job by the way!) you should have a comprehensively stocked mental toolkit at your disposal. Now you know how to improve concentration, how to focus, and how to actually remember what you learn.

Use these study hacks because they work. You just need to figure out which ones work best for you.

One final thing. You can actually build your attention span like a muscle. With the right training and regular exercise, you can end up with Bruce Lee-level focus and concentration long beyond your current study goals.

Remember that there is nothing inherently wrong with your attention span; it's just a matter of the way you've trained yourself in the past, which is totally reversible. Keep working at it, like you would anything else.

You have everything you need to smash that exam into the bleachers right there in your he- SQUIRREL!

# data[].attributes.attachment_link.title
'I can't concentrate!' How to focus better when studying

# data[].attributes.attachment_link.description
You've amassed your books, notes, and stationery, sat down at your desk. It's time to focus on your studies and ... "Ugh, I can't concentrate!" You may enjoy being a student of your chosen field, but memorizing a stack of lecture notes so that you can pass your exams and receive your qualification is another story entirely.

# data[].attributes.attachment_link.readable_text
To give people ideas of ways they can play, and places they can go online to play and connect with others, I wrote a blog post over on Encourage Play with awesome play ideas for families at home. I'm going to continue to update it as I find new helpful online resources.

"Play and unscheduled downtime are central to our emotional well-being throughout our lives." - Play = Learning
edited by Dorothy G. Singer, Roberta Michnick Golinkoff, and Kathy Hirsh-Pasek

Do some Movement

People always talk about exercise as a central pillar of mental health. Why? First of all, the human body is fantastic. It allows you to think, move, and interact with the world. It allows you to express yourself. How your body feels can have an impact on how you are emotionally feeling.

Exercise releases chemicals called endorphins. These "feel-good chemicals" trigger positive feelings in your brain. So by releasing endorphins, you are tapping into a natural way to improve your state of mind. After a long run or an exercise class, your body might be tired, but your endorphins are running high. You don't have to run a 5k to get it, either. Any type of movement will do this.

You can take a walk around your neighborhood while you practice social distancing. You can do some stretches at your house. You can do a GoNoodle indoor recess video. You can play video games that involve moving like Just Dance or Arms. Keep yourself active even during this time.
Before you start any exercise routine, please check with your doctor to get recommendations about what to do and what to avoid, based on your own body and medical needs.
Practice gratitude

There's a lot of research around gratitude, which shows that being grateful can improve psychological health, reduce toxic emotions, and increase empathy.

You can take a few minutes and write down a few things you are thankful for. If you find it challenging at first, focus on just 2 or 3 things. It doesn't have to be significant. It could be that you're grateful for how the sun feels on your skin, or that your friend makes you laugh, or that your mom made your favorite breakfast.

Or it could be big things like you're grateful for your family, people who love you, or your support system. You can write them on a slip of paper and put them in a jar. That way, you can physically see them all. Or you could take strips of paper and make a paper chain of gratitude that you hang in your room. Or you can write it in a journal.

The coping skills I shared earlier are ones that you can do too. There's a lot on you now. Constant caregiving is a challenge on good days. This is a tough, exhausting time. For you, figuring out self-care strategies when you are surrounded by others is a challenge. But here are some ideas that may help you:

Talk to other adults about how you're feeling

You may be having a ton of emotions and thoughts about this whole situation. You may be worried about your parents or grandparents, or concerned about someone in your life with a compromised immune system. Please talk to someone. Call or text your friends. If you don't have anyone at your home, there are online communities you can join. There are Facebook groups for everything. Here are some of my favorite online parenting communities.

AT Parenting Community with Natasha Daniels, LCSW, Child Therapist & Author - specifically for parents of kids with anxiety and OCD

We Turned Out Okay Parent Coaching Community with Karen Lock Kolp, MEd - especially for parents of little kids

Growing Up Confident Community with Kim Lange, Child & Adolescent Therapist - Focused on the emotional lives of children.

The Neighborhood at Imperfect Families from Nicole Schwarz, Parent Coach and LMFT focused on a positive parenting approach.

The Village from Happily Family - Run by Cecilia & Jason Hilkey with a focus on mindful parenting.

Take a quick walk or go outside for a few moments if you can

If you can just take a moment for yourself, because that's all you have, do it. Take a few deep breaths. If you have a partner, try to tag team, and make sure you each get breaks. If you don't, put on a new show for your kids and have tea in the other room for a moment. Here's a great post about self-care for people who don't have time for self-care.

I'm having Nutella & wine, what are you going to have?

As for me, I'm also going to indulge a little bit. I made chocolate chip muffins the other day, and they were terrific! I'm supporting my local wine store by ordering delivery. I have some of my favorite treats in the house, like Nutella, of course. And my husband got ice cream. We're not going to go crazy and eat dessert for dinner all the time. But it will happen 🙂

I've been collecting great resources from my colleagues who are recording videos and sharing their thoughts and strategies on coping with COVID-19. I will continue to update this list as I find more things.
How To Cope with Anxiety about Coronavirus
VIDEO Natasha Daniels: What is the Coronavirus for Kids and Teens and here are some more resources from Natasha (scroll down to see them).

VIDEO Renee Jain and Laura Markham talking about Coronavirus

Tina Payne Bryson about talking to children about coronavirus

Talking to kids with Anxiety & ADHD about Coronavirus from Additudemag
Foldable comic about Coronavirus for kids Social Story for Kids about Coronavirus
Resources for Supporting Families During the Coronavirus from the Child Mind Institute

SOME Resources from Coping Skills for Kids

Right now, I'm offering my Coping Skills Family Activity e-book for 50% off

# data[].attributes.attachment_link.title
Coping with Coronavirus (COVID-19) - Coping Skills for Kids

# data[].attributes.attachment_link.description
To give people ideas of ways they can play, and places they can go online to play and connect with others, I wrote a blog post over on Encourage Play with awesome play ideas for families at home. I'm going to continue to update it as I find new helpful online resources.

# data[].attributes.headline
Helping children cope with  trauma related to COVID-19

# data[].attributes.subject
Helping children cope with  trauma related to COVID-19

# data[].attributes.headline
Ideas for  keeping your child socially engaged during a pandemic.

# data[].attributes.subject
Ideas for  keeping your child socially engaged during a pandemic.

# data[].attributes.attachment_link.provider_name
Download @SearchInstitute's free, printable TalkAboutIt cards and realize the fun in digging deeper and discovering new things about each other.

# data[].attributes.attachment_link.readable_text
These cards can help you better utilize the five essential actions of developmental relationships:

Express Care: Different people express care in different ways. How do you see each other expressing care?

Challenge Growth: Challenging growth focuses on the ways we encourage, inspire, push, or otherwise influence each other to try new things, take risks, or overcome obstacles. These discussion starters focus on how this happens--or doesn't happen--in your family.

Provide Support: Everyone needs help from other people sometimes. It can be tricky, though, to find the right balance of having others support us and being responsible on our own.

Share Power: We influence youth, and youth influence us as well as each other. Families are stronger when they are intentional in the ways they share power with each other.

Expand Possibility: Discover how to help each other and explore new possibilities you'd love to explore together.

# data[].attributes.attachment_link.description
Search Institute has identified five essential actions in parent-child relationships that help children and teens grow up well; here are some printable discussion-starting cards that can help you talk with the youth you support. The goal is not to get the right answer, but to share each person's experiences.This Family

# data[].attributes.attachment_link.readable_text
We've detected that Javascript is not enabled. It is required for an optimal survey taking experience.
Please check your browser's settings and make sure Javascript is turned on. Learn how to enable Javascript.

# data[].attributes.attachment_link.description
I just completed Search Institute's Relationships Check to reflect on my relationships with young people during the Coronavirus crisis. For a snapshot of your relationships and ways you can strengthen them, click here.

# data[].attributes.headline
Strategies for better sleep during a pandemic

# data[].attributes.subject
Strategies for better sleep during a pandemic

# data[].attributes.attachment_link.readable_text
It seems like the coronavirus pandemic has upended every part of normal life, from how we run errands to what we're eating to how we celebrate birthdays. There's a sense of hypervigilance and a thread of anxiety running through even the most mundane actions.

Just brought in the mail? Now you worry about sanitizing it before you open it, but what about what's inside the envelope, should you sanitize that too? Did you wash your hands long enough after touching the mailbox? Everything feels tinged with worry. And you know what happens when you worry unceasingly, all day, every day? Your sleep suffers.

Anxiety and insomnia go pretty much hand in hand-if you have one, it's likely you'll have the other. According to Washington D.C.-based psychologist and author of Hack Your Anxiety, Alicia Clark P.h.D., inadequate sleep can cause an uptick in anxiety and conversely, anxiety can cause an uptick in poor sleep and if allowed to snowball, you'll be an exhausted, anxious wreck.

And the real kicker is that now, in a time when we're all doing our very best to stay healthy, our poor sleep is wrecking our immune systems. When we sleep, our bodies produce and release proteins called cytokines, which are integral in fighting off viruses and other microbes. If we don't sleep, we don't produce as many cytokines, leaving us ill-equipped to mount an immune response.

And it's not just the grown-ups who are struggling with sleep. With school being closed and daily routines out the window, not to mention a decrease in physical activity, kids are staying up later and may not be getting the recommended amount of sleep.

The AAP recommends that children get the following amounts of sleep every day, based on age:

4-12 months: 12-16 hours (including naps)

1-2 years: 11-14 hours (including naps)

3-5 years: 10-13 hours (including naps)

6-12 years: 9-12 hours

13-18 years: 8-10 hours

And it's a pretty safe bet, with parents who are exhausted themselves and may not have the energy for a bedtime battle, that many kids aren't hitting those numbers. "Parents are just overwhelmed by the arguing, or they're overwhelmed by the time management," explains Dr. Clark. "It's really hard to keep a structure when you're doing it all yourself. The parents are in the weeds of homeschooling and working. I mean they are exhausted at the end of the day and it takes energy to do this last hurdle of getting your kids to bed. It's super important, but it can be really hard."

Sleep Hacks for the Whole Family

Young Children

We've heard it since they were born, but having a set bedtime routine and sleep schedule are integral to ensuring young kids, from newborns through elementary-aged kids, get adequate sleep, even though it's hard right now. A warm bath, story, and some before-bed snuggle time will work wonders in easing the transtion from wakefulness to sleep. And having a routine now, during a time of stress, will make it easier to hold on to that routine when things go back to normal.

It's also important to include some physical activity every day. It's easy to get overwhelmed in the day-to-day changes we're facing-working from home, trying to do school, planning grocery trips and supply runs-but moving their bodies is important not only for children's physical development and mental health, but also for improving sleep.

Tweens and Teens

Older kids need more sleep than they think and with the onset of puberty and the biological changes that come with it, it can be more difficult for tweens and teens to fall asleep even during the best of times. Adding the stress of isolation and the anxiety of a global crisis can just exacerbate their inability to fall asleep at a decent hour.

Even though we don't normally think of bedtime routines for older kids, they can be a great way to cue the body into the fact that it's bedtime. Similarly, ditching the tech an hour before bed gives your tweens and teens minds a chance to relax and unwind from a day spent immersed in social media, virtual learning, and Zoom meetings, not to mention the blue light from screens can disrupt melatonin production and hamper sleep all on its own.

Grownups

As parents, the onus is on us to make sure our families are getting the rest they need. But that means we need to get adequate rest ourselves. The saying "You can't pour from an empty cup" has never been more true. The most important thing we can do for our families right now is to take care of ourselves and that means prioritizing sleep, not only for them, but for us as well.

So what can we do? It's not like the anxiety is going to let up any time soon, so how can we get better sleep when it feels like our world is crumbling around us? According to Dr. Clark, the trick to tricking your insomnia is to keep your brain occupied with a task but not so occupied that it keeps you up.

"I'm a big fan of distraction," she explains. "So counting backward by three or seven from 200, just very gently counting backwards to keep your mind loosely focused but not totally taxed. The trick is to get your mind engaged enough that it's not racing, it's not spinning into thoughts that can bring anxiety." Meditation apps and engaging in a mindfulness practice are also great ways to fall alseep or fall back to sleep if you wake in the middle of the night.

If nothing else is working, consider talking to your physician about sleep medications. Aided sleep is better than no sleep, says Dr. Clark

As the COVID-19 pandemic continues to spread and with it the anxiety we're all dealing with continues to ratchet up, prioritizing sleep is one of the most important things you can do for your health. You can't pour from an empty cup, so refill yours as often as you can.

# data[].attributes.attachment_link.title
Is Quarantine Life Giving You Insomnia? You're Not Alone

# data[].attributes.attachment_link.description
It seems like the coronavirus pandemic has upended every part of normal life, from how we run errands to what we're eating to how we celebrate birthdays. There's a sense of hypervigilance and a thread of anxiety running through even the most mundane actions. Just brought in the mail?

# data[].attributes.attachment_link.title
Tools to Help Kids Stay Focused During Distance Learning

# data[].attributes.attachment_link.description
To make sure kids stay on task, use an automated to-do list, an at-a-glance scheduler, a site blocker, or another digital tool to prevent distractions. Advice from Common Sense Media editors.

# data[].attributes.headline
Back to School Guide for Virtual Learning-Tips and Strategies

# data[].attributes.subject
Back to School Guide for Virtual Learning-Tips and Strategies

# data[].attributes.body
creating a digital learning pledge, tips for using video chat, brain breaks, etc.

# data[].attributes.attachment_link.description
Common Sense Media improves the lives of kids and families by providing independent reviews, age ratings, & other information about all types of media.

# data[].attributes.attachment_link.title
Parent Tips and Tricks for Distance Learning | Common Sense Education

# data[].attributes.attachment_link.description
Help parents and caregivers keep kids focused, interested, and balanced while learning from home.

# data[].attributes.body
Student Self-Care Tips.
For Virtual Learning.
Have a dedicated workspace - Having a designated workspace signals to your brain that it is time to work on assignments and then time to end schoolwork when you leave this area. ...
Set “school” hours - It is easy to get distracted when school takes place at home.

# data[].attributes.body
Tips to help students navigate successful Virtual Learning