The 5-Minute Parenting Habit That Builds Emotional Resilience
Simple 5-minute daily habit to improve emotional regulation, reduce behavior challenges, and strengthen parent-child connection from a local Orlando, FL child Psychologist
As a licensed child psychologist serving families in Orlando, FL, I often help parents who want practical, realistic ways to support their child’s emotional development—without adding more to their already full plates.
Most parents I work with are carrying a lot—work demands, school concerns, behavior challenges, medical appointments, and the emotional weight that comes with caring deeply about a child. The commute often becomes one of the few quiet moments in the day, usually filled with scrolling, background noise, or mentally rehearsing everything that still needs to get done.
That’s completely understandable. Commutes or getting ready can feel like “in-between” time—something to get through before the real work of parenting resumes.
But from a child psychology perspective, those small pockets of time are actually powerful. Even five intentional minutes a day can meaningfully change how you show up emotionally for your child.
5 Simple Exercises (5 Minutes Each)
1. Check Your Emotions
Start by asking: What am I feeling right now?
Try to name it specifically—anxious, overwhelmed, irritated, excited, etc. Notice it without judgment (for example, “I hate feeling so depleted all the time). This builds self-awareness, which is the foundation of emotional regulation.
2. Perspective Exercise
Think of a recent disagreement. Spend five minutes making the other person’s case. This is particularly useful if done for your children or spouse. Sometimes it feels like they torture you on purpose, but I promise that’s likely not true (at least not most of the time). Think to yourself, “What might they have been feeling? What was their point? This builds empathy and reduces defensiveness—skills that improve communication with your child.
3. Trigger Audit
Think about moments in the last day where your emotions spiked. What happened right before it? What triggered you? This helps you catch your reactions earlier and choose how you respond.
4. Gratitude Scan
Review the last 24 hours and notice one person who helped you—big or small. Why did it matter? This trains your brain to notice support and builds a positive mindset, which helps you stay calm and connected with your child. It also combats the “no one helps me, I’m the only one that does anything in this house” narrative, which makes you feel lonely, unsupported, and helpless.
5. Active Listening Practice (With or Without Someone)
If you’re commuting with someone (a whiny or chatty little person in particular), practice truly listening:
No interrupting
No phone checking
No mentally planning your response
Reflect back on what you heard:
“It sounds like that was really frustrating.”
You don’t need to solve anything—just show you heard them. This is the hardest, because you want to be useful, but that’s not the point of this. Resist the urge to give advice. Just listen.
Commuting alone? Listen to a podcast or voicemail and practice identifying the emotion underneath the words.
Small Moments, Big Shifts
Building emotional intelligence doesn’t require a big time commitment—but it does require consistency. Start with one exercise for a week and notice how your reactions, patience, and connection with your child begin to shift.
If you’re in Florida and want help building emotional regulation, managing behavior challenges, or supporting your child’s development, I offer virtual and in-person services for testing, therapy, and parent coaching.