How to Build Good Habits

 

Consistent, good habits can contribute to a positive and healthy lifestyle. This is true for all people, but especially impactful for people with ASD. Committing to good habits will directly help with routines and as you may know, children with ASD feel more at ease when routines are practiced consistently. When children know what to expect, and thus feel less anxious, they are set up for success. Additionally, good habits will help children become more independent, as they can grow to rely on themselves and feel accomplished as a result. Here are GPS’ tips on how to build good habits, just in time for the new school year approaching!

First step 

A good place to start when evaluating what habits to strive for could be thinking about what areas your child needs more independence or help with. Perhaps it’s getting ready for school or bedtime, meals, tidying up after themselves, or doing homework. Once you decide what type of routine you want your child to build good habits for, you can break down the routine into steps. 

Realistic and small goals

If consistency is key, then we don’t want to overwhelm children with big and vague goals like “getting ready for school”. A better place to start could be giving your child one or two habits that they are responsible for, that contribute to the overall routine. Most importantly, they should be able to handle the habits they are responsible for. This may take some trial and error but don’t be afraid to modify and adjust. In the example of getting ready for school, your child could be responsible for making their bed or brushing their teeth. Though these habits may seem very small, the goal is to make it easy to stay consistent. Once consistency is achieved, you can follow by adding more habits, until eventually the routine is done as independently as possible. 

Use a visual system

It may be helpful for you and your child to see the progress they are making. Depending on the child, completing the habit may be the reward in itself if they can keep track of it. A simple check mark on a calendar or sticker system could work. If your child needs a bit more motivation, you may consider a reward at different checkpoints in their habit journey, for example, a reward at 10, 20, and/or 30 days of completing a habit.

Cues and triggers

When trying to implement good habits or reduce/eliminate bad habits, consider the cue that may trigger the habit. For example, if you want your child to go to bed earlier, examine what is their routine before bedtime. Are they using electronics? Are they playing right before bed time? You may consider specific cues to let your child know that it is time to get ready for bed. For example, an hour before bed time, there are no more electronics. You can play calm music or have story time. These cues let the child know what is the next step. 

Lead by example

One of the best ways to make a habit stick is by doing the habit with your child, if possible. For example, if you want your child to drink more water, you can participate with them and even make it a friendly competition for motivation. By being a role model and leading by example, you will increase your child’s interest in the habit and they will feel supported. 

Be patient 

Maintaining good habits and routines are difficult for the average person. We cannot achieve a perfect, smooth routine overnight. The process will be trial and error, but it is important we guide our children through the process. If a habit doesn’t stick or is too difficult, try to understand why that is the case and figure out a new plan. You can even experiment with different habits every week or month - this is a good way to get feedback from your child and craft a more ideal routine based on the information you learn.

GPS wishes you and your family a smooth transition back to school and a year of good habits!

- Gifted People Services