Summer is fun, and exciting! You may have family vacations, activities, excursions, and more on the calendar! But what do we do about those days, when the calendar is empty, and our kids start with the “I’m bored!” complaints? Lean on this list for those moments when your kids are looking for something exciting to do, while you are hoping to create a calm, regulated nervous system for the whole family! 

1. Nature Scavenger Hunt: Make a list of nature items for your kids to find and collect. Being outside supports regulation, and finding diverse items in nature provides great sensory input. Plus, this may even present a learning opportunity for kids! 
2. Rock Hunting & Coloring: Find and collect smooth, flat rocks. Use paint pens to color those rocks, for a permanent effect. Or, alternatively, use sidewalk chalk and rub the rocks clean. Draw a new picture as many times as you’d like! Again, spending time outside promotes regulation, while coloring encourages a calmer, parasympathetic state.
3. Sensory Walk or Hike: Take a walk around your neighborhood, or on a nature path! As you walk, encourage your kids to listen, touch, smell, and observe. Being in nature supports regulation naturally, by reducing cortisol and providing rich sensory input; encouraging your kids to use their senses will intensify those positive effects. 
4. Family Tag Game: Play a good, old fashioned game of tag! Playing tag will burn off some extra energy, while also promoting deep breathing – both great for the nervous system. And, at the same time, tag can help kids develop social-emotional skills: they’ll practice turn taking, rule following, and winning and losing in a fun, safe environment. 
5. Garden Together: Watering, digging in the dirt, dead-heading flowers – all great ways to involve your kids (at any age) in gardening as a calming, brain-regulating activity. With a lot of sensory input, gardening can also teach kids a variety of values through caring for plants.
6. Bubbles: We love using bubbles as a regulation tool. They require deep breathing, in a fun and exciting way. Especially with kids who are a bit resistant to taking deep breaths, bubbles can be a sneaky way to help them regulate their breathing, while having fun, too. Plus, being outside is always an added brain-calming bonus!
7. Water Paint on the Sidewalk or Driveway: A fun departure from regular sidewalk chalk, water painting on the sidewalk or driveway is a simple, calm, low-pressure, mindful project for kids and adults. Maybe kids race to finish a painting before the sun dries it up! 
8. Freeze dance (bonus points if it’s outside, barefoot, in the grass!): Rhythmic, predictable movement supports regulation and body awareness. Freeze dance combines that rhythmic movement with an element of focus and attention. Plus, playing outside, and barefoot helps with grounding and proprioception.
9. Picnic & games: A great way to create connection, closeness, and co-regulation, a picnic brings kids out of the norms of meal time, and into a fun and connected place. Try layering in some games, too! Mirroring, mindful listening, and clapping games are all great ideas for strengthening attunement, connection, and regulation.
10. Backyard Yoga: We know the benefits of yoga: combining movement with breathing is a really powerful combination when seeking regulation. When we add in the benefits of being outside in nature, we can engage even more regulation benefits.