National Wellness Month is the perfect opportunity to hit the reset button and bring additional intention into your family’s daily routines. From incorporating more joyful movement (like we do at Girls on the Run) to cutting down on screen time, these simple ideas will help your household build healthy habits that support emotional, physical, and mental well-being long after August ends.
While understanding the value of healthy habits is simple, making them stick is sometimes a trickier task that requires more thought. Ease into new habits by making them enjoyable and attainable behaviors everyone in your house can get behind. Research tells us that repetition and planning are key to success, and when a habit feels good, it’s much simpler to stick with. Prioritizing wellness also does not require reinventing your lifestyle. Start with a few new, small, deliberate choices like going on evening walks, eliminating distractions during meals, or replacing screen time with journaling. Creating a routine that factors in all aspects of well-being invites energy in the morning, peace at night, and confidence all day long.
National Wellness Month encourages families to slow down and make room for habits and activities that enrich their lives holistically: joyful movement, creative projects, time to rest, and chances to connect. At Girls on the Run, we believe that small steps and sticking to goals (even when challenges arise) lead to lasting strength, confidence, and resilience. Likewise, these four family wellness tips are designed to help boost mental and physical health, foster a growth mindset, and spark fun along the way. Try out these four activities, take it one day at a time, and stay tuned for more wellness tips coming later this fall!
Develop a Weekly Movement Practice Together
During the Girls on the Run program season, girls embrace the joy of movement and discover how it builds confidence and supports their mental health. Extend these learnings by starting a weekly group physical activity at home, like “Fitness Fridays,” “Walk-It-Out Wednesdays,” or “Move-It Mondays.” Select a consistent time that works for everyone and take turns choosing the form of movement. Is your girl a lover of music and taking the stage? Make space in the living room for a dance party with a rotating playlist. Does your partner enjoy taking in the cool breeze after the workday? Go on a group walk and point out the beautiful nature that catches your eye as you stroll. This recurring healthy habit can help movement feel more exciting, open the door to new conversations, and foster deeper bonds with family members.
Start the Day with Positive Self-Talk and Encouraging Words
Lead by example and start the day by saying something kind or powerful to yourself out loud, such as “I can do hard things” or “I can handle today.” At Girls on the Run, participants learn that such self-talk — the words we say to ourselves in our heads or out loud — can affect how we feel and what we believe about ourselves. Through the program, girls practice noticing negative self-talk and replacing it with positive self-talk that helps them feel confident and ready to keep going. Self-talk can positively shape how we see ourselves and what we believe we can do. When that inner voice is kind and encouraging, it helps build confidence, motivation, and a healthy mindset — all key components to making the day great!
If you can’t have these mood-boosting discussions about positive self-talk in the morning, leave your family surprise encouragement messages in their lunch boxes, book bags, or on the bathroom mirror. A few kind words can remind them of their power, help them reframe a situation, and reignite their own inner positive self-talk dialogue.
Create a Tech-Free Hour
What happens when your family’s screen time numbers go down? Board games come out, bodies get moving, and imaginations kick into high gear! Research has shown that when parents set limits on screen time, kids tend to sleep more, perform better in school, show improved behavior, and experience other positive health outcomes. In addition, physicians say regular tech-free time can help strengthen relationships and create opportunities for authentic interactions.
Select a specific time to turn the tablets over, shut down the computer, and silence the phones. Next, agree upon a fun alternative group activity or use this time to delve into a new solo hobby that inspires creativity, learning, or movement. Technology can be helpful, but too much of it can sometimes get in the way of our well-being and create distance between the people we care about. Stepping away from screens opens the door for physical activity, critical thinking, and quality time with those who matter most.
Make Meals or Car Rides Gratitude and Connection Opportunities
Mealtimes and car rides can be more than just fueling your body or getting from point A to point B. They are opportunities to slow down, connect, and practice gratitude as a family. Start by reframing the meal or car ride as a mindfulness activity, where every member is present, participating, or playing an important part. If at home, seek out ways to work together, such as setting the table or cleaning up. Turn mealtime or car rides into a screen-free zone where everyone shares something they’re thankful for or a highlight from their day.
For big wins and small moments of joy alike, these conversations help strengthen emotional bonds, build communication skills, and create a routine everyone can look forward to. When gratitude and connection become part of the rhythm, these small daily interactions turn into meaningful moments that nourish both body and heart.
Whether you’re dancing in the living room, speaking kind words before school, powering down devices to play together, or sharing around the dinner table, these moments matter. They plant the seeds for lifelong healthy habits supporting physical and mental health while creating space for connection, conversation, and joy. Just as the Girls on the Run afterschool program inspires girls to express joy, optimism, and gratitude while nurturing their whole selves, these tips encourage families to do the same with every smile, stretch, and shared bite together.
Looking for more fun activities and healthy habit blog content on the GOTR blog? Add these to your reading list: