Wave Breathing

1. Close your eyes and picture ocean waves. Each wave rolls up onto the beach, then slides back out to sea.
2. Breathe in slowly through your nose for four counts. Imagine the sound of a wave pulling back into the ocean.
3. Purse your lips like you are blowing through a straw and breathe out slowly for four counts. Imagine the whoosh of a wave landing on the shore.
4. Keep going for one full minute. Each time you breathe out, imagine your extra energy flowing out with the wave.

Building a Daily Routine

• What is a routine? A routine means doing the same things in the same order every day, like brushing your teeth before bed every single night. Routines help your brain remember important things without having to think so hard.
• Make it visible. Work with a grown-up to write your routine on a poster or whiteboard and hang it somewhere you will see it, like the fridge or your bedroom door.
• Mix in the fun stuff. A good routine includes time for snacks, playing, and rest, not just chores and homework. Putting fun activities between harder tasks keeps you from getting too tired or bored.
• Plan the tricky parts. If mornings are hard, lay out your clothes the night before. If homework feels tough, pick a quiet spot where you always do it. Small plans make big tasks easier.
• Be patient with yourself. Learning a new routine takes time. It is okay to need reminders from a grown-up. The more you practice, the easier it gets.

Step-by-Step Problem Solving

1. Name the problem clearly. Say exactly what is going wrong. For example: 'I keep forgetting to bring my homework to school.'
2. Think of two or three possible solutions. Brainstorm different ideas. Maybe you could use a special homework folder, or ask a parent to check your backpack each morning.
3. Pick one solution and try it. Choose the idea that seems most doable and give it a real try for at least a few days.
4. Check how it went. Did the solution work? If yes, keep using it. If not, go back to your list and try a different idea. Problem solving often takes more than one attempt.