We do many of these exercises in our Any Baby Can programs. You can also download this worksheet that has some guiding questions for you. Reach out if you’d like a partner in this process!

Here are some practical ways to do it:

Daily check-ins

• As you get ready for the day, take a few moments to think about your goals for the day as a parent.
• Consider any challenges in the day ahead and how the day may go. Are your kids facing any new stress at school or at home? Are you worried about anything new at work, financially, with your health or your child’s health? Give yourself extra patience if needed.
• As you commute to work or after the kids are in bed for the night, reflect on that morning or the day. What went well? It can be small! Did you get out the door on time? Did no one complain about breakfast? Did you take a breath before responding when your toddler threw her dinner on the floor? Recognize the small wins.

Journaling

• Write down your thoughts, feelings and experiences as a parent. This can help you identify patterns and areas for improvement.
• Use prompts like "What made me feel proud today?" or "What was a challenge I faced?" to guide your reflections. We have a whole guide of self-reflection questions you can use. Download it for free here.

Reflecting on your own upbringing

• A lot of how you parent stems from the way you were parented.
• Reflect on the qualities you see in your parents, and which ones you want to pass on to your children.
• Identify your own strengths as a parent, and where you feel most comfortable to excel.

Observing your child's behavior

• Pay attention to your child's behavior and look for any recurring patterns. This can help you understand what's working and what's not.
• Use the H.A.L.T acronym to consider unmet needs.
• Reflect on your responses. Consider how your own actions and reactions might be influencing your child's behavior.

Setting goals

• Identify areas for improvement. Determine what you want to work on as a parent, or just as an adult. Consider short-term goals for the week, and things like career and education goals you have for yourself.
• Monitor your progress and celebrate your successes!
• If you’re feeling distance between you and your child, think about your daily routine in a new way: as possible moments of connection.

Talking with a partner or friend

• Discuss your parenting experiences with someone you trust. They can offer a different viewpoint and provide support. Socializing has huge benefits to your mental health!
• Talking through challenges can also help you find solutions and feel less alone.

Seeking professional help

• A therapist or parent educator can provide guidance and support as you navigate the challenges of parenting.
• Parenting classes and workshops offer practical tips and strategies for effective parenting.