Be Fully Present During Interactions

Ever tried to answer an email, stir the mac and cheese, and nod along to a toddler’s 17-minute explanation of why socks are evil? Spoiler: your brain is not an octopus. If you’re tired of feeling like you’re only half-there (and your kid is definitely noticing), this is your sign to embrace the radical act of actually paying attention—just you, your kid, and whatever chaos they’re brewing. It’s like mindfulness, but with more snack crumbs.

When you give your child your undivided attention, their little brains light up like a pinball machine—secure attachment, emotional regulation, and language skills all get a boost. For you, it’s a mini-vacation from the stress of juggling a million things, and it actually rewires your brain to be less reactive and more present. Everyone’s cortisol drops a notch, and you both get a shot of good old oxytocin—the cuddle hormone.

How to do it

  • Choose a small window of time—just five minutes is enough—and declare it a ‘distraction-free zone.’ Hide your phone, close your laptop, and make sure there are no interruptions.

  • Get on your child’s level. Sit on the floor, make eye contact, and let them take the lead in play or conversation.

  • Resist the urge to multitask. Avoid checking your work email or doing anything else “just for a second.”

  • Notice what happens. Your child may react with delight, as if you’ve just given them a chocolate fountain.

  • Repeat this practice daily. Over time, you’ll see the magic (and maybe some impressive block towers) grow.

Tips:

  • Even short, focused moments have a big impact.
  • Let your child guide the interaction—they’ll feel more valued.
  • Consistency is key; daily practice builds trust and connection.

When you get home from work (or finish a Zoom call),

Put your phone in the basket and say, ‘I’m all yours!’ to your child.
Give yourself a mental high-five or do a silly victory dance with your kid.
Create a physical ‘tech basket’ where all devices go during playtime.

When the reminder goes off in the evening,

Turn off notifications and sit down next to your child for at least one minute.
Snap a goofy selfie together or just enjoy the sound of your child’s giggle.
Set a daily calendar reminder labeled ‘Kid Time: No Grownup Gadgets Allowed!’

Every time you see the sticky note,

Pause, look at your child, and ask them what they’re doing.
Smile at your child and enjoy their reaction—even if it’s an eye roll.
Place a sticky note that says ‘Look Up’ on your main device or work station.