How to Encourage Healthy Routines Without Guilt

How do you support kids in building healthy habits around screens, sleep, movement, and more, without using guilt as a motivator? In this short video, Dr. Kelsey Varzeas, clinician, research scientist, and Certified Mental Performance Consultant, shares practical ways to foster positive routines rooted in structure and care, not shame.

Watch below, then keep reading for simple takeaways you can use at home.

How to Encourage Healthy Routines for Kids Without Using Guilt

“How do I encourage a healthy routine for my child around screens, movement, and rest, without using guilt?”

It’s a common question for parents and adult role models, especially during the summer when structure often goes out the window.

The good news? Encouraging healthy habits doesn’t have to come with shame, pressure, or a focus on appearance. In fact, when routines are rooted in care and consistency, they’re far more likely to stick.

In this short video, WithAll Expert Advisory Panel member Dr. Kelsey Varzeas, clinician, research scientist, and Certified Mental Performance Consultant, shares practical ways to help kids build healthy habits that support both their bodies and minds.

Use visual tools that kids actually enjoy

Kids tend to thrive on structure, but they also thrive on color, creativity, and play. Dr. Varzeas recommends building a visual daily routine using charts, stickers, or drawings that include simple elements like:

• Morning wake-up time
• Screen time windows
• Outdoor play
• Reading or quiet time
• Meals and snacks
• Bedtime routine

When kids can see the flow of their day, and even help plan it, they’re more likely to engage. Visuals make routines approachable, predictable, and even fun.

Invite participation instead of demanding perfection

Rather than enforcing rules or making kids feel guilty about not doing enough, the goal is to involve them in the process. You might ask questions like:

• “What’s something you want to do outside today?”
• “When would be a good time for screens?”
• “Do you want to help make a snack schedule for the week?”

This helps kids feel a sense of ownership and connection, instead of pressure.

Model the habits you want to see

Dr. Varzeas also encourages parents and guardians to lead by example. That might mean:

• Choosing a walk over scrolling
• Talking about how sleep helps you feel better during the day
• Saying out loud how movement helps with stress or energy

When kids see adults making balanced choices and hear how those choices support well-being, they’re more likely to internalize the why behind the routine.

Keep guilt out of it

Healthy routines don’t require guilt. Guilt often backfires, leading kids to feel shame instead of motivation.

By creating a routine that’s flexible, visual, and rooted in care, you’re giving kids the tools they need to build habits that last and a relationship with their body and mind that’s grounded in self-trust.

Want more tools to support positive routines and body confidence? Download our free guide: 3 Simple Shifts to Help Kids Feel Good in Their Bodies