The Pandemic Hangover: How Parents Are Still Struggling to Rebuild Routines
The COVID-19 pandemic may feel like a distant memory to some, but for many parents, its effects linger in the form of a “pandemic hangover.” This term refers to the ongoing challenges families face as they attempt to rebuild routines and restore a sense of normalcy after years of disruption. From disrupted sleep schedules to increased screen time and heightened anxiety, the pandemic has left a lasting impact on children and parents alike. Even as the world moves forward, many families are still grappling with how to re-establish healthy habits and routines.
The Lingering Effects of the Pandemic on Families
The pandemic disrupted nearly every aspect of daily life, and for families, the effects were particularly profound. Children experienced extended periods of remote learning, isolation from peers, and increased reliance on screens for both education and entertainment. Parents, meanwhile, juggled working from home, caregiving, and the emotional toll of uncertainty. These disruptions created new habits and patterns that have proven difficult to break, even as life has returned to a semblance of normalcy.
One of the most significant challenges parents face is helping their children transition away from excessive screen time. During the pandemic, screens became a lifeline for education, social interaction, and entertainment.
However, many children are now experiencing “screen time withdrawal,” which can manifest as irritability, boredom, and difficulty engaging in non-digital activities. This over-reliance on screens has disrupted sleep patterns, reduced physical activity, and made it harder for families to reconnect with offline routines.
Additionally, the pandemic has left many children and parents grappling with heightened anxiety and uncertainty. According to the Black Dog Institute, children may still feel anxious about the unknown, whether it’s related to health, school, or social interactions. This lingering anxiety can make it challenging for families to establish consistent routines, as children may resist changes or struggle to adapt to new expectations.
Why Routines Matter
Routines are essential for both children and adults. They provide structure, predictability, and a sense of security, all of which are crucial for mental and emotional well-being. Research from Smiling Mind’s State of Mind Report 2024 highlights the importance of routines in promoting mental health and resilience. When families have consistent routines, children are better able to manage stress, regulate their emotions, and develop healthy habits.
However, rebuilding routines after such a prolonged period of disruption is no easy task. Parents may feel overwhelmed by the prospect of undoing bad habits that formed during the pandemic, such as irregular bedtimes, excessive screen use, or a lack of physical activity. The good news is that with patience, persistence, and a few practical strategies, families can gradually restore balance and create a healthier, more structured environment.
Hot Tips for Parents to Rebuild Routines
If you’re a parent struggling to get your family’s routines back on track, you’re not alone. Here are some practical tips to help you navigate this challenging process:
1. Start Small and Be Realistic
Rebuilding routines doesn’t have to happen overnight. Start with small, manageable changes, such as setting a consistent bedtime or scheduling a daily family walk. Gradually build on these changes as they become habits. Remember, progress is more important than perfection.
2. Limit Screen Time Gradually
Reducing screen time can be a major hurdle, especially if your child has become accustomed to hours of digital entertainment. Instead of cutting screens out entirely, set clear boundaries and gradually reduce usage. Encourage alternative activities, such as reading, playing outside, or engaging in creative hobbies. As Sydney Children’s Practice suggests, be patient and empathetic as your child adjusts to these changes.
3. Create a Visual Schedule
For younger children, a visual schedule can be a helpful tool for establishing routines. Use pictures or symbols to represent daily activities, such as meals, playtime, homework, and bedtime. This can help children understand what to expect and feel more in control of their day.
4. Prioritise Sleep Hygiene
Sleep is the foundation of a healthy routine, but many families are still struggling with disrupted sleep patterns. Establish a consistent bedtime and wake-up time, and create a calming bedtime routine that includes activities like reading or listening to soothing music. Avoid screens at least an hour before bed to promote better sleep.
5. Address Anxiety Head-On
If your child is feeling anxious about changes to their routine, take the time to listen and validate their feelings. The Black Dog Institute recommends reassuring your child by focusing on what you can control and providing clear, age-appropriate explanations about any uncertainties. Encourage open communication and remind your child that it’s okay to feel nervous or uncertain.
6. Practise Mindfulness Together
Mindfulness can be a powerful tool for reducing stress and promoting emotional well-being. Smiling Mind’s research emphasises the benefits of mindfulness for both children and parents. Consider incorporating mindfulness exercises, such as deep breathing or guided meditation, into your daily routine.
7. Be Kind to Yourself
Finally, remember that rebuilding routines is a process, and it’s okay to have setbacks along the way. Be patient with yourself and your family, and celebrate small victories as you work towards creating a healthier, more balanced lifestyle.
Moving Forward
The pandemic hangover is real, but it doesn’t have to define your family’s future. By taking small, intentional steps to rebuild routines, you can create a sense of stability and security that benefits everyone. Remember, you’re not alone in this journey, and there are resources and strategies available to help you navigate the challenges. With time, patience, and persistence, your family can move forward and thrive in the post-pandemic world.
Jacqui Van de Velde
Jacqui brings over 30 years of experience in education, wellbeing, mental health, and community engagement, spanning both professional and volunteer roles. Her work has taken her across diverse contexts in Australia, and internationally where she has contributed to business, education, and community initiatives. Jacqui is a passionate trainer, speaker, and advocate, dedicated to fostering parent and family engagement, driving positive growth outcomes in education, and supporting professional learning networks and continuing education in the workplace. Her expertise also extends to wellbeing, veteran health, and advocacy, where she works to create meaningful change.
