H.A.B.I.T.S.
T
Timekeepers
Mastering the Body's Clock
Circadian rhythm controls everything: hormones, appetite, mood, focus. A consistent routine is the single most underrated parenting superpower.
Try today
10 minutes of morning sunlight — it sets your child's circadian clock for the whole day.
What to do at every age
0 to 1 year
- Establish day and night rhythm from the second week
- Morning light exposure sets the circadian clock for the entire day
- Consistent feeding and sleep times create internal predictability
1 to 3 years
- Same wake time every day within 30 minutes
- Nap at consistent times — the body learns when to expect rest
- Bedtime routine: bath, book, bed — same sequence every night
3 to 6 years
- Visual schedule builds time awareness and reduces transitions tantrums
- Morning sunlight within 30 minutes of waking
- No screens 1 hour before bed — blue light disrupts melatonin
6 to 12 years
- Teach time management using analog clocks
- Homework at the same time daily builds automaticity
- Weekend sleep-in should be no more than 1 hour later than weekdays
12 to 16 years
- Teens need 8 to 10 hours of sleep — protect this aggressively
- Discuss social jet lag and its effects on mood and focus
- Phone charging should happen outside the bedroom