Establishing Healthy Routines (0-6 years)

A relationship with your child is at the heart of healthy child development.
Routines are daily activities that happen in a predictable way and at similar times. Routines help children feel safe, learn better and grow in healthy ways. Your relationship with your child serves as the foundation for routines. When your child feels connected and secure, they’re more likely to follow routines and respond positively.

 

Routines help your child feel safe and secure. When they know what to expect, it helps them cope with stress, manage their feelings and develop social skills like cooperating and taking turns.

A consistent routine can:

  • Reduce power struggles and meltdowns.
  • Help children switch from one activity to another more easily.
  • Support learning and brain development.
  • Build independence and confidence.
  • Strengthen your relationship with your child.

Routines don’t have to be strict—they work best when they’re flexible and responsive to your child’s needs and temperament.

Routines make daily life easier and more predictable for you and your child.

Try using routines during:

  • Morning: Get dressed, brush teeth and eat breakfast in the same order each day.
  • Meal time: Sit together, eat at the same time and clean up after eating.
  • Dropoff: Say goodbye the same way each day.
  • Play time: End play with a song or signal to make clean up fun.
  • Outdoor time: Put on coat and shoes and talk about safety rules before going outside.
  • Car ride: Buckle in and help your child feel calm before driving.
  • Washroom and hygiene: Wash hands before eating and after using the toilet, brush teeth after meals and follow a bath routine. Be consistent when toilet learning.
  • Pickup: Greet your child with a smile and a hug and ask about their day.
  • Homework: Create a quiet space where your child can concentrate and start homework at the same time each day.
  • Bedtime: brush teeth, read a story and turn off the lights at the same time every day.

    Simple strategies can help routines feel manageable and meaningful for your family:

    • Start small: Begin with one or two simple steps to build a routine gradually.
    • Make it visual: Use pictures, charts or daily schedules to help your child understand and follow routines.
    • Involve the whole family: Create routines together so everyone knows what to expect.
    • Plan ahead: Prepare for changes or busy times so routines stay consistent.
    • Encourage and praise: Celebrate small successes to keep your child motivated and confident.

    Good sleep helps your child stay healthy, feel happy and learn new things.

    Healthy Sleep Tips

    • Go to bed and wake up at the same time every day.
    • Naps during the day can help younger children sleep better at night.
    • Quiet time works for preschoolers who are outgrowing naps.
    • Make sure your child gets sunlight and active play during the day, but not right before bedtime.
    • Avoid screens and blue light at least one hour before bedtime.
    • Avoid caffeine (including chocolate) near nap or bedtime.
    • Create a safe, comfortable sleep space.
    • Keep the hour before bed calm —avoid stimulating activities like TV and rough play.
    • Avoid large meals close to bedtime.
    • Keep the sleep environment dark, quiet and cool.

    The Canadian 24-Hour Movement Guidelines provide recommendations on how much physical activity, sitting time, and sleep children need every day to grow healthy and strong. Following these guidelines helps children feel good, sleep better, and have energy for fun and learning.

    A balanced routine including regular physical activity and good quality sleep supports their physical, mental, and emotional wellness.

    24-Hour Movement Guidelines

    Age Group Move Sleep Limit Sitting
    Infants (ages 0 to 12 months) Play on the floor several times (e.g. tummy time) 12—17 hours (including naps) Avoid being in a seat or carrier for more than one hour at a time
    Toddlers (ages 1 to 2 years) Be physically active for at least three hours a day 11—14 hours (including naps) Avoid sitting for more than one hour at a time
    Preschoolers (ages 3 to 4 years) Be physically active for at least three hours a day, with one hour of energetic play 10—13 hours (may include naps) Avoid sitting for more than one hour at a time
    Children (ages 5 to 13 years) Be physically active for at least one hour a day, plus several hours of light activity 9—11 hours Limit sitting for extended periods
    Youth (ages 14-17 years) Be physically active for at least one hour a day, plus several hours of light activity 8—10 hours Limit sitting for extended periods

     

    Find more information about screen time recommendations.
    Date modified: June 1, 2026