Helping Kids Develop Habits That Stick

• Knock knock. Who’s there? Dishes. Dishes who? Dishes the way we clean up after dinner!

Q: What do you call a vegetable that refuses to help clean up?

A: A rude-a-baga.

Here’s something I wish I’d learned much earlier in life: the power of habits, especially for kids. Because once something becomes a habit, the brain switches autopilot. Which means that kids can complete tasks without needing reminders or external motivation every time. That frees up mental space for learning, playing, or just being a kid. So, when kids are on autopilot, just doing what needs to be done without constant prompting, everybody wins.

What About Kitchen Habits?

We work hard to help our kids build routines around brushing teeth, doing homework, and getting to bed. But what about the kitchen?

Things like:

1. Helping with meals
2. Cleaning up
3. Packing lunches
4. Choosing snacks that aren’t chips

These habits don’t just make your life easier—they build skills your child will use forever.

Try these simple, research-backed strategies to help them stick: 

Habit Stacking

• Pair a new habit with one that’s already part of the routine. 

The idea is simple: habits are easier to build when they’re attached to something your child already does consistently.

Say your kiddo’s great at setting the table but forgets to wash their hands before dinner. Try pairing the two:

“It’s time to set the table and wash hands.”

Heck, you can even throw in a catchy phrase for good measure (“Table set, hands wet!”)

The smoother the handoff between habits, the more likely they are to stick.

Reward Bundling

• Combine a not-so-fun task with something they enjoy.

For example, if your child resists cleaning up after dinner, let them pick the music while they do the dishes.
Now the reward (fun music) is built right into the task—and suddenly dishwashing isn’t all that bad.

(Bonus: you’re helping them build a habit they can carry into adulthood.)

Change the Environment

• Small shifts in your space can make healthy choices easier.

If your goal is to encourage more fruits and veggies, try this:

1. Stash the packaged snack foods way back in the pantry. 
2. Set out a plate of fresh fruit wedges in plain sight on the table.

When the good stuff is visible and ready, kids are more likely to reach for it (no lectures or commentary needed!) ​​​​​​​

Final Thoughts

Whether it’s packing a lunch, loading the dishwasher, or choosing what to eat, good habits free up brain space and build independence along the way.

Here’s to fewer reminders, less resistance, and more good habits that stick! 

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