By Dr. Haripriya Nair, BDS

Whether it was within my family or at the clinic, I often found it hard not to react when I saw young children constantly snacking on chocolates, processed foods, or glued to screens. My immediate instinct was to judge: Why are the parents being so careless?

With my family, I didn’t hesitate to speak up. I would quickly jump into giving advice, talking about healthy eating, screen limits, and better parenting habits. In my clinic, I was more cautious with my words, but I still made sure to gently bring up these concerns, often attributing the issues to hectic routines and the challenges of modern-day parenting.

Now, as a parent myself, I see things very differently. What once seemed like a simple matter of discipline now feels like a constant balancing act. It’s not easy to say no to a cranky toddler asking for a treat or to limit screen time when you're juggling chores, work, and daily life.

In this article, we’ll explore practical and realistic ways to build healthy habits in children while navigating the demands of today’s world. But before we dive into how, let’s understand why forming good habits early in life is so important.

Positive experiences during this period, such as good nutrition, nurturing care, and active play, don’t just shape behavior; they help build a healthy brain for life. On the flip side, chronic stress, poor eating habits, and too much screen time can have lasting negative effects on development, learning, and emotional well-being.

Now that we understand why it’s essential to build healthy habits early, let’s look at how we can actually do this in simple, effective ways.

Setting a Routine
Creating a daily routine helps children feel secure and supports their overall growth. Start by waking your child at the same time every morning—this sets the tone for the day. Have set times for meals and offer small portions regularly to avoid too much snacking. Try to include 30 to 60 minutes of outdoor play in the evening; joining in makes it more fun and deepens your connection. Most importantly, make bedtime consistent. Putting your child to sleep before 10 p.m. each night helps them get enough rest, which is essential for their health, mood, and learning.

Model the Right Behavior
You may have heard the saying, “Children mirror their parents.” It couldn’t be more true. So if you want your child to avoid screen time, follow a healthy diet, or have patience during stressful times, make sure you demonstrate these habits in your daily life. For example, sitting together for meals, limiting your own screen time, preferring healthy food over processed foods, or staying calm during distress can teach your child how to do the same. Your actions have the most influence on their habits. Children are more likely to develop healthy habits when they see the adults around them practicing them consistently.

Healthy Eating

Growing children need a well-balanced diet to support their physical and mental development. However, many parents struggle with picky eating habits. If you were served the same food every day, wouldn’t you get bored too? Children feel the same way. They crave variety and enjoy exploring new tastes and textures. While they may refuse a new food at first, don’t give up. Be patient and try offering it again at another time; repeated exposure can increase acceptance. Involve your child in the process by taking them grocery shopping or letting them help with simple meal prep. This builds interest and ownership in what they eat. Also, try to have at least one meal together as a family each day. Sharing meals without screens and with open conversations not only encourages healthier eating but also builds trust as a family.

Active Play Over Screen Time

Just like how diet is important for overall growth and development, so is physical activity. Children who engage in daily active play are more likely to develop strong motor skills, better mood regulation, and social confidence. Try to encourage at least 30 to 60 minutes of active play each day. Most importantly, join them whenever possible; kids are more motivated to move when parents participate.
In today’s fast-paced world, it’s easy to get distracted by work emails or phone notifications. But when you're spending time with your child, try to put those devices aside. Even 20 to 30 minutes of focused, uninterrupted time can make a big difference in building trust and encouraging more meaningful interactions. For children above 2 years of age, it’s helpful to set specific limits on screen use; ideally no more than one hour per day, as recommended by health experts. Finding a balance between digital time and physical activity builds healthier habits that can last a lifetime.

Develop a Love for Reading

Reading is one of the most powerful habits you can instill in a child, so why not begin right from the start? The earlier you introduce books, the better. Start with picture books, rhymes, and short stories, even for toddlers who may not yet be speaking fluently. The key is to make reading a fun and comforting part of their daily routine. A bedtime story is a wonderful way to begin this habit and spark a lifelong love for books. Allow your child to choose the books that interest them, even if they want to hear the same story over and over again. Repetition builds familiarity, confidence, and a deeper connection with language. Reading together also strengthens your bond and creates a safe, shared space for imagination, curiosity, and meaningful conversations.

Sleep Hygiene

Sleep is equally important, just like nutrition and exercise. A consistent sleep schedule helps regulate their body clock, improves mood, enhances memory, and supports better focus and learning. Try to put your child to bed and wake them up at the same time every day, even on weekends. Create a calming bedtime routine that signals the body it's time to wind down. This could include a warm bath, brushing teeth, a bedtime story, or soft music. Just as we recommend avoiding screens for adults at least an hour before bedtime, the same advice applies to children as well.

Developing Social Habits

Social habits like sharing, saying “please” and “thank you,” or showing empathy don’t come naturally; they are learned through daily interactions and gentle guidance. Children observe how adults treat others and often mirror that behavior, so it's important to model kindness, respect, and patience in our own interactions. Encourage your child to play with other kids, participate in group activities, and express their feelings with words. Acknowledge their actions and gently guide them toward socially appropriate responses when needed. Help them navigate conflicts calmly by explaining how their actions affect others and encouraging them to listen and respond with empathy.

Setting Boundaries

It’s like addressing the elephant in the room. These days, many parents tend to go too easy on their kids—whatever the child asks for, they get it right away. But it is important to set age-appropriate boundaries, as this helps children understand what’s okay and what’s not. Boundaries don’t need to be harsh. In fact, they are most effective when explained calmly, clearly, and kindly. For example, if your child has been watching TV for an hour, instead of saying, “No more TV,” try saying, “Let’s give our eyes a little rest now.” You can also gently redirect them to another enjoyable activity. Children may test limits from time to time, but staying consistent helps them develop self-control and builds trust over time.

Use Rewards and Praise Wisely
It is so tempting to offer a quick reward to get things done: “Finish your food and I’ll give you a chocolate.” While this might work in the moment, relying too much on rewards can make kids expect something every time they do the right thing. What works better is noticing and appreciating their effort. A simple, “I’m really proud of how you helped today,” goes a long way. It makes them feel good. That doesn’t mean you should never reward them, but try to keep it occasional.

Conclusion:
Start with baby steps and focus on one habit at a time, but take it slow. What matters most is consistency, not perfection. Think of it as planting small seeds today that will grow into strong roots tomorrow. With patience, love, and a little persistence, these everyday efforts can build a strong foundation for your child’s lifelong health and well-being.
Healthy habits formed in early childhood not only shape their day-to-day behavior but also help prevent long-term health issues like obesity, diabetes, and anxiety later in life.

Remember - We don’t have to raise perfect kids; just healthy, happy ones, equipped with the right tools to thrive.

Reference:

1. Center on the Developing Child, Harvard University. 2007. The Science of Early Childhood Development. Accessed July 13, 2025. https://developingchild.harvard.edu/resources/the-science-of-early-childhood-development-closing-the-gap-between-what-we-know-and-what-we-do/.

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