Do you ever feel like you're not fully present with your children, even when you’re spending time together?
At Level Up Game Plan, we know that balancing life’s demands can make it hard to focus on the moment. We may be physically with our children, but mentally juggling to-do lists or distracted by notifications. Learning to be a more present parent can strengthen the bond with your kids, enhance their emotional well-being, and help you enjoy parenting more fully. Here’s how to become more present in a way that benefits both you and your child.
Why Being Present Matters
Research shows that children feel more secure when their parents are actively engaged in the present moment with them. A study published in Developmental Science found that parental presence can reduce activation in parts of the brain linked to fear and anxiety in children, providing a calming effect. In other words, being present helps children feel safe and understood, which is fundamental to their development. Being emotionally available for your child is also a great way to reduce stress—learn more about managing anxiety as a parent.
Tips for Becoming a More Present Parent
- Minimize Distractions: Try putting your phone on silent or setting it aside during family time. Not only does this prevent interruptions, but it also sends a message to your child that they are your priority. For parents struggling with staying focused, here are practical strategies to boost focus and motivation.
- Engage in Mindful Parenting: Mindfulness isn’t just for yoga studios—it’s a powerful parenting tool. Mindful parenting involves giving your full attention to your child without judgment or distraction. According to the Journal of Child and Family Studies, mindful parenting is linked to lower levels of child aggression and anxiety. A helpful tool for mindfulness is journaling—explore how guided journaling practices can enhance your focus and presence.
- Focus on Quality, Not Just Quantity: Studies show that quality time has a stronger impact on children than the quantity of time. Even a few minutes of fully engaged interaction can have a positive effect on children’s well-being, as noted in a study from the Journal of Marriage and Family. Spending quality time can also play a significant role in helping children develop confidence.
- Communicate Openly: Being present isn’t just about being physically there; it’s also about connecting emotionally. Ask your children open-ended questions about their day, their interests, or their feelings. Genuine curiosity and listening can make them feel valued and understood.
“In raising our children, it’s not our job to provide them with a stress-free life. Rather, it’s our job to be there for them and with them, to help them navigate the ups and downs, joys and sorrows, with love and presence. When we truly listen, when we show up fully, our children feel understood. They build resilience not from avoiding struggles, but from knowing they are not alone in facing them. Presence is the greatest gift we can give them.” — Dr. John Gottman
Balancing Presence with Preparation
While being present is important, so is preparing children for what’s ahead. It’s a balancing act between living in the moment and gently introducing them to future experiences. Experts suggest that parents give children information about upcoming changes in an age-appropriate way, helping them prepare without becoming overwhelmed. For instance, explaining new routines or transitions in simple terms can make them feel more secure and prepared.
For parents seeking guidance, our coaching sessions provide strategies tailored to your unique family dynamic. We help you build a plan that allows you to be present while still planning for the future.
Simple Practices to Help You Be More Present
- Set Intentional Times for Family Connection: Whether it’s family dinners, bedtime stories, or weekend activities, having designated times for family can encourage everyone to focus on the moment.
- Practice Patience with Yourself: Remember that being present is a skill that takes time to develop. Forgive yourself for moments of distraction and refocus on the connection you’re building. Building a self-care routine can also help you stay more present—explore tips on taking care of your own needs as a parent.
- Reflect on Each Day: A quick reflection at the end of each day can help you identify moments when you were present and moments when you felt disconnected. This reflection can help guide your intentions for the following day. Reflecting on your day can also tie into creating consistent routines that benefit the entire family.
At Level Up Game Plan, we’re here to support you on this journey. If you’re looking for more ways to bring focus and intention into your parenting, feel free to contact us. Together, we can create a plan that works for you and helps you connect with your family in a deeper, more meaningful way.
The Level Up Game Plan Team
For further reading on the importance of being a present parent, explore the following:
- Developmental Science: Parental Presence and Reduced Fear Activation – A study on how parental presence can impact children's emotional regulation.
- Journal of Child and Family Studies: Mindful Parenting and Child Behavior – Research on how mindfulness in parenting positively affects children's behavior.
- Journal of Educational Research and Practice: The Impact of Parental Involvement on Social Skills – Insights into the social and emotional benefits of parental involvement.
- Level Up Game Plan Services – Explore coaching options tailored to help you become a more present parent.
- Contact Us – Have questions? Connect with our team for more support on your parenting journey.