Mindfulness for Busy Little Minds: 5 One‑Minute Tools Families Can Use Every Day

Why tiny works (and sticks)

Children don’t need long routines; they need tiny, repeatable ones. One minute is short enough to try without fuss, and long enough to change the channel from “busy” to “ready”. When families pair a tool with the same daily moment (after school bag drop, before teeth, lights out), habits form quickly.

Tool 1: Balloon belly (breath)

Place hands on tummy. Inhale to “inflate the balloon”, exhale to “deflate”. Do five slow breaths.

Variations: Count to three in, three out; add a soft “sigh” on the out‑breath.

Best moments: after school, before homework, pre‑bed.

Tool 2: Starfish hand (focus)

Spread one hand like a starfish. Trace up a finger as you breathe in, down as you breathe out—five fingers, five breaths.

Variations: Whisper a helpful word on the exhale (e.g., “calm”).

Best moments: before reading or any task that needs focus.

Tool 3: Animal stretch (movement)

Pick an animal. Make its shape (tall giraffe, curled hedgehog) and take two slow breaths.

Variations: Let your child choose the animal; copy each other.

Best moments: after sitting in the car; between episodes of a show.

Tool 4: Senses scavenger (grounding)

Name one thing you can see, hear, feel and smell.

Variations: Add “taste” if you’re in the kitchen; swap the order to keep it fresh.

Best moments: when emotions spike; before leaving the house.

Tool 5: Cloud story (imagination)

Lie down or sit comfortably. Picture a small cloud carrying a worry away. Watch it float and shrink.

Variations: Draw the worry on paper and blow it away gently.

Best moments: at bedtime; before an appointment that feels big.

How parents can help without pressure

• Model the tool once, then invite your child to “teach it back”.

• Keep words simple and kind; avoid correcting posture.

• Celebrate effort (“I noticed you tried starfish hand when you felt wobbly”).

Troubleshooting common snags

• “They won’t do it.” Offer choice: “balloon or starfish?” Try again tomorrow—consistency beats intensity.

• “They’re too energetic.” Do an animal stretch first, then a breath tool.

• “They forget.” Tie it to a cue already in your routine (after the bag goes on the hook).

Want a friendly start on the Sunshine Coast?

Join a community class to learn the tools together, or book a private if your child prefers a quiet start. We’ll make it fun, gentle and repeatable at home.