January often arrives quietly. After the excitement of the holidays, winter invites us to slow down, turn inward, and find comfort in simple routines. While the colder months can bring an increase in seasonal illnesses, winter also offers a powerful opportunity: time to rest, reconnect as families, and support our bodies—especially our immune systems—in gentle, intentional ways.

Slowing Down Is Not Falling Behind

In nature, winter is a season of rest. Trees shed their leaves, animals hibernate, and the earth pauses before the growth of spring. Our bodies and minds benefit from this same rhythm. For children especially, slowing down after busy fall schedules and holiday excitement can help regulate energy, emotions, and overall well-being.

Intentional rest—earlier bedtimes, quieter afternoons, and fewer rushed commitments—gives growing bodies time to repair and recharge. Sleep is one of the most important tools we have for supporting immune health, helping children fight off germs they encounter at school and in the community.

Nourishing the Body From the Inside Out

Winter is a wonderful time to focus on comforting, nourishing foods and daily hydration. Warm soups, stews, whole grains, fruits, and vegetables provide important vitamins and minerals that support immune function. Involving children in food preparation—washing vegetables, stirring soups, or choosing fruits at the store—can help build positive connections with nutritious foods.

Hydration is just as important in winter as it is in summer, even though we may feel less thirsty. Offering water regularly throughout the day and including hydrating foods like fruits, vegetables, and broths can help keep little bodies balanced and supported.

Fresh Air Still Matters—Even in Winter

Cold weather doesn’t mean we need to stay indoors all the time. Fresh air and outdoor movement continue to play an important role in children’s health during winter months. Short walks, bundled-up playtime, or simply stepping outside to notice the quiet sounds of winter can boost mood, support circulation, and offer a refreshing change of pace.

Outdoor time also provides a natural break from indoor germs and encourages children to move their bodies in joyful, low-pressure ways.

Self-Care for the Whole Family

  • Self-care in winter doesn’t have to be elaborate. For families, it can look like:
  • Cozy evenings with books or board games
  • Shared meals without rushing
  • Gentle routines that create predictability and comfort

Time for connection through conversation, play, and rest

When children see adults prioritizing rest and care for themselves, they learn that slowing down is healthy and valuable—not something to feel guilty about.

A Season for Connection and Renewal

Winter offers a chance to reconnect with one another. Longer evenings and quieter weekends make space for meaningful family moments—reading together, telling stories, cooking, or simply being present with one another.

This season of rest helps us reset. By honoring winter’s slower pace, we allow our bodies to strengthen, our minds to settle, and our families to reconnect. In doing so, we gently prepare ourselves—and our children—for the energy and growth that spring will bring.

As we move through January, we encourage families to embrace winter’s invitation: slow down, care deeply for yourselves and one another, and trust that rest is an essential part of health, learning, and growth.

Stay warm and healthy! ~ Robbins Children’s Programs

Try This at Home:

  • Create a cozy bedtime routine: Choose calming activities like reading, gentle stretching, or quiet music to help children wind down and get the rest their growing bodies need.
  • Warm up with nourishing foods: Invite children to help make a simple soup, oatmeal, or warm snack. Talk about how food helps our bodies stay strong and healthy.
  • Make hydration a habit: Offer water throughout the day and model drinking water together as a family.
  • Step outside daily: Bundle up and enjoy a short walk, backyard play, or a few deep breaths of fresh air—even 10 minutes can make a difference.
  • Plan intentional family time: Set aside small moments to connect—sharing a meal, playing a board game, or reading together—to support emotional well-being and togetherness.

Small, intentional choices during the winter months can help support immune health, encourage rest, and create meaningful family connections.