Research on Daily Routines and Their Role in Helping Children Thrive

Children do better when their days are predictable. In fact, research shows that daily routines support brain development, learning, and emotional health.

A study published in the Journal of Family Theory & Review examined 170 studies and found that children who have set bedtimes, family meals, and daily chores tend to have better thinking skills, emotional regulation, and school performance.

The study also found that routines are especially powerful for children growing up in stressful or high-risk environments. When life feels uncertain, routines can act like an anchor. They give children a sense of stability.

Understanding the Research

This study was not just one experiment. Instead, the researchers carefully gathered and reviewed many past studies about routines and children. They followed a trusted guide called PRISMA, which helps researchers remain fair when reviewing large amounts of research.

In the end, out of over 4,000 studies, 170 met all the criteria. These were carefully analyzed to understand how routines impact children’s development.

Although some studies produced mixed results, the majority indicated that everyday routines (like consistent bedtimes, family meals, and predictable schedules) were linked to positive developmental outcomes.

Here’s a closer look at the findings:

• Stronger thinking skills (cognitive development) - Children with regular routines scored higher on tests of memory, language, and problem-solving.
• Better self-control and self-regulation - Routines were linked to improved impulse control, attention, and emotional regulation. Kids are able to manage their feelings because they know what to expect.
• Healthier social skills - Children who grow up in families with predictable routines tend to show greater empathy, confidence, cooperation, and responsibility. Interestingly, research also suggests that those from divorced families who live in homes with regular and consistent routines demonstrate healthier relationships with peers.
• Improved academic performance - Children with consistent routines at around 3 years old tend to have better problem-solving and language skills by age 5. Those with regular preschool routines often achieve higher reading and math scores in kindergarten. Continuing family routines between ages 10 and 18 is also linked to later academic success.
• Better mental health - Children with regular routines tend to have fewer behavior problems, lower anxiety and depression, and reduced aggression. In some cases, kids had fewer ADHD-related symptoms. Moreover, teens who participate in regular family activities are less likely to engage in rule-breaking or risky behaviors.
• Protective effects during stress - Routines were especially powerful for children who were facing poverty, divorce, parental depression, and chronic illness.

Practical Strategies for Parents and Caregivers

This research is encouraging for parents because it shows that the little things you do every day truly matter. You don’t need fancy tools or perfect routines. Simple routines, repeated with love, allow children to thrive.

Here are family-friendly tips to strengthen daily routines for kids and teens:

Make family meals a priority

Sitting together at the table gives you a chance to have positive conversations. It also creates natural opportunities to model healthy eating habits.

You can make this routine more meaningful by involving your child in the process. Let them help choose healthy ingredients at the grocery store, wash vegetables, or set the table.

Set a consistent bedtime and wake-up time

Kids who don’t get enough sleep aren’t just cranky or tired — their health can suffer too. Short sleep has been linked to a higher risk of obesity because it can disrupt the hormones that control hunger and fullness.

They’re also less likely to want to run and play, and more likely to choose screens or other low-energy activities. That’s why keeping a regular sleep schedule matters, even on weekends.

It’s easy to allow later bedtimes or long sleep-ins on Saturdays and Sundays, but big shifts can throw off the body’s natural sleep rhythm.

Give children age-appropriate responsibilities each day

Families can benefit greatly from including responsibilities in their daily routine. Having regular tasks to complete helps them learn many things, such as time management and teamwork. The key is to keep responsibilities simple and age-appropriate.

It’s also important not to expect perfection. However, encourage them to do their best and appreciate their effort. Simple responsibilities can start small. For example, younger children can put away their toys or help sort the laundry, while elementary-aged kids can make their bed or water plants.

The researchers note that although routines are widely recognized as helpful, we still have more to learn about how they work.

Find inspiration in our Healthy Habits Posters and add more positive routines to your home!