11 Scientifically-Proven Strategies for Raising Happy Kids and Grandkids
Yahoo is using AI to generate takeaways from this article. This means the info may not always match what's in the article. Reporting mistakes helps us improve the experience.
Yahoo is using AI to generate takeaways from this article. This means the info may not always match what's in the article. Reporting mistakes helps us improve the experience.
Yahoo is using AI to generate takeaways from this article. This means the info may not always match what's in the article. Reporting mistakes helps us improve the experience. Generate Key Takeaways
Every parent and grandparent wants the same thing: for their kids to grow up happy, healthy and well-adjusted. But in a world that seems to be spinning faster by the day, where technology is constant, schedules are packed and the pressure to achieve starts earlier than ever, raising joyful, grounded kids can feel more complicated than it used to. While the core desire to raise happy children hasn't changed, the tools, expectations and daily realities certainly have.
Today's families are navigating an entirely new landscape, one where connection can be digital, play can be scheduled down to the minute and information (and misinformation) is only a click away. Add in generational differences in parenting styles and a whirlwind of societal shifts, and it's no wonder many parents and grandparents are wondering, "Am I doing this right?" The good news is, experts say that while the world may look different, the fundamentals of raising happy kids remain the same—with a few modern tweaks.
We spoke with a leading child psychologist to uncover 11 science-backed strategies for nurturing happiness in kids and grandkids today. These expert-approved tips are simple, powerful... and surprisingly doable, even in the chaos of everyday life.
Related: 6 Things a Child Psychologist Is Begging Parents and Grandparents To Start Doing ASAP
11 Scientifically-Proven Ways To Raise Happy Kids, According to a Child Psychologist
1. Choose a "happy box"
Using a powerful visualization tool to help children shift their mindset can help them to brush off the bad, and hold onto the good. Pediatric expert and author of The Life Guide for Teens: Harnessing Your Inner Power to be Happy, Healthy, and Confident,Dr. Ran D. Anbar M.D., suggests encouraging kids to picture two imaginary tin boxes they can choose to carry each day, and every day they get to choose one or the other to carry with them. One box holds positive memories—a fun trip, a kind note or a funny magnet—while the other contains painful reminders like a bad grade or an unkind message.
Most of the time, our days are made up of both positive and negative experiences. But when your child chooses to carry an imagined "happy-feelings box," they'll find themselves looking for good things to fill it.
"The way the mind works is a little like what happens with these boxes," says Dr. Anbar. "Every day, your child can choose a mood and then their mind gets to work finding ways to support that feeling."
Related: A Clinical Psychologist Is Begging Parents and Grandparents To Stop Making This Punishment Mistake
2. Have a gratitude attitude
Gratitude is one of the simplest—and most effective—ways to boost a child's mood.
"Gratitude in many forms can help your children feel happy,' Dr. Anbar tells Parade.
That might mean writing thank-you notes, keeping a daily journal of things they appreciate or simply making a habit of saying thank you for small, everyday kindnesses. Even tiny moments of gratitude can spark big mindset shifts.
Related: The Surprising Phrase You Should Stop Saying to Your Child or Grandchild—and What To Say Instead
3. Look for happiness within
Helping kids understand that happiness comes from within gives them emotional agency. By focusing on what they can control—like their thoughts, words and actions—they take ownership of their emotional experience.
"Teach your child that they are responsible for what they do, what they say and how they feel," says Dr. Anbar. "When they're thinking about what makes them happy, they should focus on statements that start with 'I' and involve actions under their control."
It's an empowering shift that builds confidence and resilience.
Related: 5 Phrases a Child Psychologist Is Begging Parents and Grandparents To Stop Saying
4. Meditate for a mood boost
Meditation is more than just calming, it's brain-shaping. Not to mention, it can really help kids and teens learn how to step back from stress and reconnect with a sense of peace.
"As your child meditates, they learn to observe but not interact with discomforts in their life," explains Dr. Anbar. "'With regular practice, they can become happier after a few weeks, as their brain reshapes how it thinks."
Anbar recommends children start simply by focusing on their breath and gently guiding their attention back when it wanders. As kids get used to the practice and increase their focus, slowly increase their meditation time to 10-30 minutes a day. Over time, this daily habit can help reduce anxiety and elevate overall happiness. And believe it or not, brain scan research shows that as people change their thinking patterns through meditation, their brain actually changes its structure, per PsychCentral.
5. Take care of the basics
Never underestimate the power of a nap or a snack.
"People who are overtired or hungry are much less likely to be happy than those who are rested and fed," says Dr. Anbar.
When kids are physically taken care of, they're more emotionally resilient and better able to cope with whatever the day brings. Sometimes we forget that something as simple as a nap or a healthy sandwich can make everything in the world seem a little better. And that's true for parents and grandparents too!
6. Use all the senses
Help your child fully engage their senses when setting intentions for happiness. Rather than just saying, "I want to be happy," encourage them to picture the warmth of the sun, hear their favorite song or taste their favorite treat. When kids involve all their senses, their brains respond more vividly—and the feelings of happiness become that much more real.
Related: The Genius Trick for Easier Mornings With Kids: 'It Changes Everything'
7. Make a comfort box
This hands-on activity involves creating a physical version of the "happy box" filled with items that appeal to each of the senses. It should include something for each of the senses: a photo, a soft stuffed animal, lavender to smell, a piece of candy or even a keepsake with personal meaning.
"Opening the box can give them a dose of happiness anytime—and so can just thinking about it," says Dr. Anbar.
Related: Child Psychologists Are Begging Parents and Grandparents to Never Turn a Blind Eye to These 12 Behaviors
8. Believe in something bigger
Spirituality, in all forms, can support happiness, especially for kids.
"Hard times give people opportunities to learn how to overcome and to appreciate good times," says Dr. Anbar. "Recognizing that happiness can arise from the balance of good and bad is a spiritual belief because it provides meaning to life."
Teaching kids to find meaning in both the highs and lows of life helps develop emotional depth and lasting happiness. And this doesn't just pertain to religion. Older children and teens can strengthen their spirituality through becoming more aware of the power of belief in a higher power, the awesomeness of the natural world, the magic of the arts or in some other big, unifying concept.
9. Bring on the happy hormones
Understanding how the brain works can empower kids to boost their own happiness - naturally.
"The body and brain work together to allow people to experience happiness," says Dr. Anbar, who points to four key "feel-good" chemicals: dopamine, serotonin, oxytocin and endorphins.
The best part? There are simple ways to encourage the release of each, including a few easy, science-backed strategies, including:
Try Something New: Taking on a fun new challenge—such as baking, hiking or learning a new skill—can release dopamine, the pleasure hormone.
Be Kind: Acts of kindness create feelings of connection and boost oxytocin, which fosters calmness and contentment.
Hug It Out: Physical affection, whether with a friend, family member or even a pet, increases oxytocin and reinforces emotional bonds.
Soak in Sunshine: Natural light prompts the body to produce serotonin, which helps regulate mood. Outdoor time (especially in the sun) is an instant pick-me-up.
Get Moving: Exercise of any kind (think yoga, jumping jacks or dancing) triggers endorphins and contributes to a feel-good hormone cocktail.
10. Accept children as they are
Accepting children for who they are, without comparison, can have a powerful impact on their happiness.
"I meet far too many children who've learned they only get their caregivers' attention when they make mistakes," says Dr. Anbar.
Instead of pointing out where they fall short, especially in comparison to siblings or peers, focus on what they're doing right. Offering sincere, respectful praise for positive behavior can go a long way in reinforcing it and helps kids feel seen, valued and confident.
Related: The #1 Hack To Get Your Child or Grandchild's Attention Without Yelling
11. Be present
Being fully engaged in the moment is a key ingredient to raising happy kids. Dr. Anbar recommends practicing this by identifying and helping your child learn from a past mistake and then simply... letting it go.
Instead of fixating on what went wrong, or worrying aloud about what might happen next, encourage your child to focus on what they can control right now. Remind them that you believe in their ability to make good choices and handle whatever comes their way.
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