Help Kids Feel Thankful All Year via Good Housekeeping

Reward Gratitude

Put out an empty jar, suggests WE co-founder Craig Kielburger. Whenever your child shows that he's thankful to you or someone else, drop a marble in the jar. When it's full, take him out for a treat.

Put a Pause on Buying

Ask your family to commit to an entire week without excess spending. For example, eat in and play board games instead of your usual Friday night dinner-and-a-movie ritual. You'll have just as much fun, and your children will appreciate the luxury of a night out even more.

Create a Capsule

Each year on the same day (say, a birthday or special anniversary) have your child write what he is thankful for on a slip of paper. Date it, slip it in a plastic bag and bury it in the backyard, says Kielburger. A year later, dig it up. Repeat year after year and watch the gratitude grow!

Written by Alexis Reliford

Excerpts from The Power of Habit by Charles Duhigg

Take, for instance, studies from the past decade examining the impacts of exercise on daily routines. When people start habitually exercising, even as infrequently as once a week, they start changing other, unrelated patterns in their lives, often unknowingly. Typically, people who exercise start eating better and becoming more productive at work. They smoke less and show more patience with colleagues and family. They use their credit cards less frequently and say they feel less stressed. It's not completely clear why. But for may people, exercise is a keystone habit that triggers widespread change. "Exercise spills over," said James Prochaska, a University of Rhode Island researcher. "There's something about it that makes other good habits easier."

Studies have documented that families who habitually eat dinner together seem to raise children with better homework skills, higher grades, greater emotional control, and more confidence. Making your bed every morning is correlated with better productivity, a greater sense of well-being, and stronger skills at sticking with a budget. It's not that a family meal or a tidy bed causes better grades or less frivolous spending. But somehow those initial shifts start chain reactions that help other good habits take hold.

If you focus on changing or cultivating keystone habits, you can cause widespread shifts. However, identifying keystone habits is tricky. To find them, you have to know where to look. Detecting keystone habits means searching out certain characteristics. Keystone habits offer what is known within academic literature as "small wins." They help other habits flourish by creating new structures, and they establish new cultures where change becomes contagious.

Small wins are exactly what they sound like, and are part of how keystone habits create widespread changes. A huge body of research has shown that small wins have enormous power, an influence disproportionate to the accomplishments of the victories themselves. "Small wins are steady application of small advantage," one Cornell professor wrote in 1984. "Once a small win has been accomplished, forces are set in motion that favor another small win." Small wins fuel transformative changes by leveraging tiny advantages into patterns that convince people that bigger achievements are within reach.

"Small wins do not combine in a neat, linear, serial form, with each step being a demonstrable step closer to some predetermined goal," wrote Karl Weick, a prominent organizational psychologist. "More common is the circumstance where small wins are scattered. . . .like miniature experiments that test implicit theories about resistance and opportunity and uncover both resources and barriers that were invisible before the situation was stirred up."

Just Chill via Better Homes and Gardens

Meditation is for you! Even if you can't picture sitting perfectly still or completely quieting your brain, you can meditate--and tap into its many health benefits. Keep reading to find a style that's the right fit.

Thanks to an ever-expanding body of research showing an almost endless list of benefits--including lower blood pressure, less anxiety, relief from chronic pain, just to name a few--meditation has truly gone mainstream. Schools are teaching it to kids to help them stress less and perform better; airlines, including Virgin Atlantic and Delta, have in-flight meditation options; and even the United States Marines have offered mindfulness training before deployments.

With so much evidence piling up, why aren't we all booking one-way tickets to the Land of Zen? We can't sit still. Our mind wanders. We're too busy.

Forget the excuses. First off, time isn't truly a barrier, says psychologist Elisha Goldstein, Ph.D., author of Uncovering Happiness: Overcoming Depression with Mindfulness and Self-Compassion. Goldstein's research found that meditating five minutes a day, five days a week was enough to lower stress and even enhance the connection you feel with others.

Second, you don't have to sit completely still at a specific time. "Meditation and mindfulness can be woven throughout your day, wherever you are," Goldstein says. "You might take a mindful walk focusing on your footsteps or pause in your morning shower to pay attention to how the water feel on your skin. It's all about finding what works for you."

The biggest and most practical benefits of practicing meditation or weaving moments of mindfulness into your day: You'll enjoy life more while managing the constant juggling act. "Practicing meditation and being more mindful allows you to be more present for your family, your job, your workout--everything."

Not quite sure how to do it? Our guide will get you started.

Try a mindful moment doing dishes. As you wash, focus on the warmth of the water, the smoothness of the dishes, the tickle of the suds.

Ready, Set, Focus
Meditation isn't about emptying your head of thoughts, it's about bringing focus to them. "When you realize your mind is wandering, that's the moment meditation starts to work its magic," Goldstein says. The process of noticing your thoughts drifting, and the effort you make to bring them back (without criticizing yourself), builds your inner patience and calm. That's why meditation is called a practice.

What's Your Meditation Type?

All forms of meditation work in a similar way: You choose something to focus on--your breath, an image--and when your mind wanders, you gently bring it back. The key is finding a style that works for you. Here's a snapshot of four types. Take your pick!

1.  Mindful meditation

In a nutshell: Mindfulness is about being aware of your thoughts, emotions, and environment in a nonjudgmental way; you're staying in the present and observing everything you're feeling and thinking. "Mindfulness is about accepting our feelings and thoughts as they are," says Michelle Becker, an instructor at the UC San Diego Center for Mindfulness.

How it works: You can do this anywhere: at home, in the office, on hold with customer service. Begin by focusing on your breath. Each time your mind drifts, bring your attention back. Don't criticize. Instead of thinking, I'm so bad at this, think, Ah, welcome back.

2.  Mantra meditation

In a nutshell: This technique involves choosing a mantra--typically a one- or two-styllable soud or word that you silently repeat to yourself. This allows you to be in a restful yet alert state, says Anjali Bhagra, M.D., associate professor of medicine and chair of Mayo Clinic's Integrative Medicine and Health program.

How it works: Sit in a comfortable position and begin silently repeating your word. "Om" is a popular one, but choose any word or sound that you like. As you become more practiced, you may make your mantra a quality you'd like to have more of: patience, compassion, joy.

3. Walking meditation

In a nutshell: This is basically an on-the-go form of mindful meditation, but instead of focusing your awareness on your breath, you're noticing the sensations of walking, says Becker, who suggests beginning by practicing in your backyard. Eventually, you can move to somewhere calm like a nature preserve, then start weaving it into your daily life: walking mindfully across the parking lot to your office, while shopping, or to meet a friend.

How it works: Start in a standing position, noticing how your feet feel. Do you feel pressure where your feet are in contact with the ground? Start walking, paying attention to how your weight shifts from one side of your body to the other. Notice how it feels as you lift your foot, place your heel down, prepare for your next step. Continue walking, and any time your mind wanders from focusing on how you're walking, gently bring it back.

4. Guiding meditation

In a nutshell: This is based on the theory that your body can respond to imagery as it would to a genuine experience. (Need proof? Imagine yourself sucking on a lemon right now.) Guided meditation typically uses a script to walk you through a relaxing, enjoyable scenario to promote calm.

How it works: With each breath, imagine yourself inhaling IN relation and exhaling OUT tension. As your body relaxes, picture yourself at the beach or another calming, pleasant place. Imagine the scene in detail, using all of your senses: Feel the sun's rays warming your skin and the sand between your toes; listen to the waves crashing; see the bright blue sky.

Try a mindful moment waiting in line. Silently repeat to yourself: "May the cashier by happy and at ease." It can help defuse an irritating situation.

Benefits of Prayer
When neuroscientist Andrew Newberg, M.D., author of How Enlightenment Changes Your Brain, asked nuns to pray while being monitored by a brain scanner, he noticed that the changes taking place were similar to those of seasoned meditators. If you pray regularly, you're likely already reaping benefits of meditation, including less anxiety and a sharpened sense of focus and calm. Likewise, people who meditate enjoy the science-backed advantages of prayer, such as decreased blood pressure and enhanced immune response.

Go from Om to Zzz
If your favorite part of yoga is the last five minutes when you drift into stillness and emerge feeling rejuvenated, then you'll probably love yoga nidra, or sleep meditation. In this guided meditation, a calming voice leads you from a waking to dreaming state and ultimately, into deep sleep. Don't be fooled by the name: Yoga nidra doesn't involve traditional asana poses, says Karen Brody, founder of the Bold Tranquility, a yoga nidra meditation company for women and author of the forthcoming book Daring to Rest. Yoga nidra can be an easy way to start exploring meditation because you can practice it when falling asleep or if you wake up in the middle of the night.

This Is How We Meditate
"I use a pair of high-quality, over-ear headphones to accompany my favorite guided mediation apps or ambient music. I use them nearly exclusively for meditation, so they feel distinctive in their purpose, and they help me have an immersive experience. When I see them, I'm subtly reminded to do my daily meditation practice." -Anastasia Alt, 27, founder of Dream Space

"I'm a working mom of a special needs child, and my life often feels hectic and filled with a million to-dos.  When a friend of mine urged me to try a meditation app, I was hesitant, but I tried it and was instantly hooked. Meditating makes me feel better about myself, which inspires me to make better choices for my family and myself. Now, I do the app's Commuting Meditation while taking the train to and from work, and I use the deep sleep meditations before bed. Bonus: My son likes to fall asleep to it, too." -Lisa Quinones-Fontanez, 40, blogger

"I'm a really active person, so sitting for any length of time is a challenge. Walking meditation is my thing. I do my best mediations running on the beach or hiking, and if I'm moved to sit, I plunk myself down in nature." -Tracy Barone, 53, author of Happy Family

Try a mindful moment brushing your teeth. Don't zone out. Focus on the circular, repetitive movement of the toothbrush and the taste of the toothpaste.

Kid Zone
Children are naturally good meditators; they're living very much in the moment. "Considering the overscheduled culture in which kids are growing up, it means a lot for them to be able to just stop and be calm without having to perform or be judged," explains Elina Snel, author of Sitting Still Like a Frog: Mindfulness Exercises for Kids.

Around age 5 is a good time to introduce meditation in a relaxed, simple way by encouraging kids to pay attention to their breath, Snel says. She recommends this basic exercise for kids and adults to do together.

Sit in a comfortable spot on the floor with legs crossed. Ask your child to place her right hand flat on the floor in front of her, fingers spread. (You do the same.) Begin by touching the base of your right thumb with a finger from the left hand, slowly moving up along the thumb while inhaling quietly, Once you've both reached the top of your thumbs, move slowly back down while Move on to the remaining fingers, inhaling as you move up and exhaling as you come back down. Repeat with the other hand.

Future-Proof Your Finances via Women's Day

Future You: The Devoted Caregiver

People in their 40s, 50s, and 60s have a trio of obligations to worry about--college for their kids, retirement savings for themselves, and caring for an older parent," says Jean Chatzky, financial expert and author of Age Proof. "You can borrow for college if you have to. You can kick retirement down the road a few years if you must. But when it comes to aging parents, you often can't put it off, and you can't exactly say no." And we don't. Nearly 30% of Americans with a parent age 65 or older help Mom or Dad out financially, according to the Pew Research Center--and that's actually more common in lower-income households.

Mind Your Money

You may not need to know every bank password and outstanding bill at this point, but you do need to know what your parents want life to look like as they age and whether you'll be on the hook to help, says Chatzky. "People tend to avoid these conversations, so I suggest the 70/40 rule. When a parent hits 70 or a child hits 40, it's time to talk," she says. Lean on a pro to make these chats less awkward. Start by calling the investment firm that houses your parent's IRA or 401K--many offer simple and free retirement online tools. Or search the Garrett Planning Network (garrettplanningnetwork.com), which has a database of fee-only financial planners who charge by the hour without long-term commitments. A financial planner can also help create a checklist of paperwork to pull together, such as power of attorney forms, and designate beneficiaries on bank accounts, investments, and insurance policies.

Long-Term Tip

Resist the urge to quit your job to care for an aging parent--even if it feels like most of your paycheck is covering the cost of a home health aide. "There are so many added benefits to working--your health insurance, your employer's 401K contribution--that it can be very expensive to step away," says Kathy Murphy, president of personal investing at Fidelity Investments. She recommends that new caretakers consider other options, such as a short-term sabbatical or going part-time, instead of quitting.

Whether or not you're working, you shouldn't shoulder the cost of caregiving alone. Though daughters are more likely to provide hands-on support than their brothers, all siblings should sit down and discuss who will pay for what. Chatsky suggests dividing recurring bills so someone is in charge of each on rather than trying to split total monthly expenses. The AARP Foundation can connect you with government programs to help aging adults with everything from medical expenses to energy bills.

Future You: Suddenly Single

Women outlive men by nearly five years on average in the U.S., and late-life splits have spiked in recent decades.

Mind Your Money

The time to become actively involved in your finances is now. "If you don't know what's going on financially, having to step in when you're under the stress of divorce or the death of a spouse is really, really tough," says Chatsky.

Sit down together for a financial checkup: How much does your partner make (10% of people get this number wrong by $25,000 or more!), how much do you have in savings and retirement, where is the money invested, and what are the log-in credentials for all the financial accounts? Then, if you don't already have them, think about opening up your own bank account, credit card, and retirement savings. "This forces you to keep an active hand in managing your money--and it means you can save more for retirement," says Chatsky.

Long-Term Tip

Whatever circumstances leave you single, financial experts agree that the smartest money move you can make in the immediate aftermath is this: Do nothing. Don't sell the house. Don't invest the inheritance. Don't quit your job. "Try not to make any major decisions for at least a couple of months--ideally a year," says Michelle Singletary, personal finance columnist and author of The 21-Day Financial Fast. Reorienting to a new reality takes time, and rushing may mean you make decisions you (or your wallet) will regret. Singletary suggests reaching out to a budget counselor from debtadvice.org and whomever you turn to for emotional support: "When everything's a mess, coming up with the  new budget is pretty straightforward. It's dealing with the sadness, the loss, and the resentment that makes it hard to adjust and stick to the new plan."

Future You: Time to Downsize

Just 25% of pre-retirees in their 50s feel financially prepared to fund a retirement that lasts even 10 years.

"Many people think retirement is something that's going to happen far off in the future," says Singletary. "But health problems, reorgs, or layoffs could all result in job loss--and you're not guaranteed to get a new job or one that pays as well." While more than half of workers say they expect to still be working after they turn 65, less than 15% of today's retirees actually managed to keep working that long.

Mind Your Money

"Too many women are good savers but have no confidence investing," says Murphy. "But if you're just putting money in a savings account, you're actually losing money," she says, because of inflation. Instead, take a closer look at your 401K or IRA. How is your money invested? Does that level of risk tolerance still make sense? Could you bump up your contributions in case you have to leave the workforce five or 10 years earlier than expected? Running those numbers can be hugely motivating, she says.

Long-Term Tip

If you do leave work early, "keep looking for that new job, but reduce your spending right away," says Singletary. Also, Chatsky points out that more people in their 50s and 60s are padding their wallets by driving for Lyft or renting out a spare room through Airbnb.

Extra money aside, you may still need to consider moving to a smaller house to save on mortgage and maintenance, tapping into the equity of your current home, or even taking Social Security earlier than expected. "When our plans change, it can be very stressful to try something unfamiliar," says Chatsky. "But you want to make sure you have the right information and tools to make a rational decision." Your 97-year-old self will thank you.

What to Do With an Inheritance
Financial expert Jean Chatsky's steps for managing a windfall

1. Spend a little

Go ahead and let yourself splurge with 10% of the money. "You could take a trip to honor your loved one or buy a special piece of jewelry in remembrance," says Chatsky.

2. Pay off debt

The bulk of the money should go toward paying off high-interest debt (like credit card), then into a bank account until you've saved six months of living expenses.

3. Invest the rest

With any extra cash, max out your retirement savings before you pay off your mortgage. "Homes tend to be cheap debt," say Chatsky. "But if you invest the money--especially if you get a company match--you could end up with a healthy nest egg."

Leap of Faith via Women's Day

One summer, I got out of my middle-aged rut by acting like a kid again.

By Kerry Egan

"Just jump!" a chorus of children yelled from the base of the diving board. I bounced up and down with my back to the pool. Then I nodded at them and took a few deep breaths. I bounced some more and threw my legs into the air. The world went topsy-turvy, and my feet hit the water. At the age of 43 and after weeks of trying, I'd finally done a backflip.

Facing My Fears
When was the last time you learned how to do something that scared you? For me, it was the backflip. Before that, I don't remember. Avoiding challenges just seemed to creep up on me without my noticing as I got older. Part of it was fear, to be honest, and part was complacency and the busy-ness of live in middle age.

As I practiced the backflip, the kids seemed to take it for granted that I would do belly flops or land hard on om back. And they freely commented on my failures. "Looked like that hurt." "You need to get higher." "It's like you just freaked out in the middle of the air." "That was so bad." The teenage boys laughed at me like hyenas. Of course, they laughed at one another like hyenas, too.

But they weren't being mean. They didn't seem to be implying that I should be embarrassed or stop trying. They offered tips and would answer my questions as they waited to do their own crazy spins and giant cannonballs. There was something strangely liberating in the tacit understanding that I was terribly right now, but I'd get better.

The adults never acknowledged my attempts until I actually did the backflip. "That was so great!" one said. "It makes me think I could do it, too," commented another."

"If I can, you can," I told them.

They smiled and shook their heads. "I don't understand how you don't care about messing up or looking bad, about people seeing you," one of them added.

It's true: Some people will judge. But while getting older might make me more afraid of hurting myself, it's done the opposite to my fear of embarrassment. It's a sweet and liberating trade-off.

The Wisdom of Age
"I always thought I'd have more time," a 104-year-old woman said every time I saw her. She was a hospice patient, and I was visiting her as a chaplain. She realized the humor in her comment, but it was the truth, she insisted. Even after more than a century on earth, she was surprised at how quickly her life had gone by, how little time it really was, when she looked back over all of it.

"I wish I'd realized just how young I was 20 years ago," she used to say.

Twenty years ago, she'd been 84.

You'll never again be as young as you are now. You'll never have as much time to overcome your fears as you do in this moment. These are cliches, but they're more accurate than we often care to admit.

So that leaves us with some decisions: Fail to try what we yearn to do, or stop caring back potential judgment. Regret that we did not learn how to fly through the air backward into cold, waiting water 20 years ago, or decide to learn now. Remain mired in the fears of our younger selves, or embrace the liberation of aging. We get to choose.

Kerry Egan is a hospice chaplain and writer. Her most recent book is On Living.