Transcription
THE MIRACLE MORNING FOR PARENTS AND FAMILIES WORKSHEETEXERCISE ONE:YOUR FAMILY BEDTIME RITUALSUPPLIES: Your familyThis PlaybookYour Family Bedtime Ritual Worksheet or a blank piece of paperPen or pencilOBJECTIVE:The goal of this activity is to create a family bedtime checklist.This exercise has six steps:1. Review your current bedtime ritual2. Ask: “What do we need to keep doing (or do more of )?”3. Ask: “What do we need to start doing?”4. Ask: “What do we need to stop doing?” Turn them into positive actions.5. Reverse engineer the ideal bedtime.6. Put it all together into your Family Bedtime Ritual Checklist.Exercise One: Your Family Bedtime Ritual1
THE MIRACLE MORNING FOR PARENTS AND FAMILIES WORKSHEETSTEP ONE: REVIEW YOUR CURRENT BEDTIME RITUAL.Think about your family’s current bedtime ritual. Every family has a ritual, whether the membersrecognize it or not. The first step to making a positive change is awareness. Write out yourcurrent routine here:STEP TWO: WHAT DO WE NEED TO KEEP DOING (OR DO MORE OF)?Any elements of bedtime that have been working for everyone in the family should be kept. Ifthere is something that works for one member but not everyone, try to think of a solution thatwould be a win-win for all involved.2Exercise One: Your Family Bedtime Ritual
THE MIRACLE MORNING FOR PARENTS AND FAMILIES WORKSHEETSTEP THREE: “WHAT DO WE NEED TO START DOING?”Think about some of the elements of a healthy bedtime ritual listed earlier and consider addingone of them to your new family bedtime ritual.STEP FOUR: WHAT DO WE NEED TO STOP DOING? AND TURN THEM INTO A POSITIVE ACTION.Sometimes bad habits form when we aren’t intentional about creating them. That’s okay, andwe can change them now. Anything you’ve identified as a bad habit goes here. Anything youidentify here, you’ll want to turn it around to make it something you want to start doing. Forexample, if you said you want to “Stop watching TV before bed,” you will want to turn it intoa positive action. Investigate why you’re not turning the TV off. Is it that your settings are setto automatically play the next episode? Is it because you can’t find the remote? Is it because youdon’t know how to set the sleep timer? Once you know the reason, you can add that to yourchecklist. “Set a 30-minute sleep timer for TV at 7:30 p.m.”Exercise One: Your Family Bedtime Ritual3
THE MIRACLE MORNING FOR PARENTS AND FAMILIES WORKSHEETSTEP FIVE: REVERSE ENGINEER AN IDEAL BEDTIME.Time to do some simple math. Whatever time you need to be up, count backward to makesure you’re getting enough sleep based on the recommendations earlier in this chapter. Forexample, if your kids need to be up by 7:00 a.m. to get ready for school and out the door andthey need ten hours of sleep, they should be asleep by 9:00 p.m., which means their bedtimeritual should start around 8:00 p.m. If you want to wake at 6:00 a.m. to have an hour for yourMiracle Morning and need eight hours of sleep, your bedtime is 10:00 p.m., so your bedtimeritual should start at 9:00 p.m.4Exercise One: Your Family Bedtime Ritual
THE MIRACLE MORNING FOR PARENTS AND FAMILIES WORKSHEETSTEP SIX: PUT IT ALL TOGETHER INTO YOUR FAMILY BEDTIME RITUAL CHECKLIST.Use this space to write out your Family Bedtime Ritual Checklist.Time for Last Call:Electronics Bedtime:Kids Asleep by:BEDTIME CHECKLIST OTHER IMPORTANT STEPS OR BEDTIME RULES FOR YOUR FAMILY: Exercise One: Your Family Bedtime Ritual5
tHE miraclE mOrninG FOr ParEnts and FamiliEs WOrKsHEEt . “Set a 30-minute sleep timer for TV at 7:30 p.m.” . stEP FiVE: rEVErsE EnGinEEr an idEal BEdtimE. Time to do some simple math. Whatever time you need to be up, count backward to make sure you’re getting enough sleep
