Use Movement, Not Consequences

If you’re reading this during a time when routines are off, expectations are high, and everyone’s nervous system feels stretched thin, let me guess what your house sounds like right now:

More noise.
More sibling arguments.
More emotional outbursts.
And parents who feel overstimulated, exhausted, and quick-tempered themselves.

You’re not doing anything wrong.

What many parents don’t realize is that altered schedules, changes in weather/allergies, and increased parental demands dramatically impact the nervous systems of kids, especially children who are sensory-seeking, have ADHD, are autistic, or simply have high movement needs.

When kids don’t get enough movement, their bodies don’t settle. And when bodies don’t feel settled… behavior shows up.

Not because kids are being defiant.
Not because they need more discipline.
But because their nervous system is asking for input.

What If No Consequences Were Needed?

What if the yelling, running, crashing, arguing, and constant movement wasn’t something to stop, but instead something to respond to?

What if more movement, not more consequences, was the missing piece?

Why Behaviors Spike During Winter & the Holidays

During colder months and/or busy seasons:

• Kids are indoors more

• Routines are disrupted

• Parents are stretched thin

• Everyone’s sensory load goes up

Kids who rely on movement to regulate suddenly lose:

• Recess

• Outdoor play

• Free movement

• Predictable routines

And parents lose:

• Quiet

• Space

• Capacity

• Their own regulation

This combination shrinks everyone’s window of tolerance.

So kids:

• Get louder

• Argue more

• Crash into things

• Climb furniture

• Struggle with transitions

• Have bigger emotional reactions

And parents:

• Feel touched out

• Feel overwhelmed

• React faster

• Use consequence after consequence that doesn’t seem to help

This isn’t a parenting problem. It’s a movement deprivation problem.

Movement Is Not Extra. It’s Essential.

For sensory-seeking, ADHD, autistic, and high-movement kids, movement is how their body organizes itself.

Movement helps:

• Calm big emotions

• Improve focus

• Reduce impulsivity

• Increase flexibility

• Support sleep

• Decrease power struggles

• Build connection

And here’s the important part: The right kind of movement can change behavior without punishment.

Two Types of Movement That Change Everything

Let’s keep this simple.

1. Proprioceptive Movement (Heavy Work)

This is movement that uses muscles and joints. It’s grounding, calming, and organizing.

Think: pushing, pulling, lifting, squeezing, carrying.

2. Vestibular Movement (Balance & Motion)

This involves movement through space.

Think: spinning, swinging, rolling, jumping.

Both are important, but proprioceptive input is especially calming, while vestibular movement can energize or regulate depending on how it’s used.

How to Use Movement Intentionally (Instead of Reactively)

Instead of waiting for behavior to explode and then reacting, we schedule movement throughout the day.

Think of movement like meals. We don’t wait until kids are starving. We offer food regularly.

Movement works the same way!

Morning: Wake Up the Body (Sets the Tone for the Day)

Morning movement helps kids feel organized, wake up their brain, transition more smoothly, and reduce morning meltdowns.

Morning Movement Ideas

Proprioceptive (calming & grounding):

• Wall push-ups (push the wall hard for 10 seconds)

• Carrying a backpack, laundry basket, or groceries

• Animal walks (bear crawl, crab walk, frog jumps)

• Pushing chairs in

• Helping make beds with heavy blankets

• Resistance bands around legs or arms

• Tug-of-war

Vestibular (wake up the system):

• Jumping jacks

• Trampoline jumps

• Spinning in a chair (short bursts)

• Rolling down a hallway

• Dancing to music

• Scooter board or blanket pulls

💡 Parent tip: Even 5–10 minutes of intentional movement in the morning can prevent hours of dysregulation later. Make this time fun and filled with coregulation.

Mid-Day: Reset the Nervous System (Prevent the Crash)

By mid-day, kids are often overstimulated, fatigued, struggling to focus, and are more irritable. This is where many behaviors show up.

Mid-Day Movement Ideas

Proprioceptive (organizing):

• Pushing a loaded laundry basket

• Carrying books or groceries

• Play-Doh, slime, or theraputty

• Hanging from a bar or doorway

• Chair push-downs

• Squeezing a pillow or body sock

• Wheelbarrow walks

Vestibular (regulating):

• Swinging

• Spinning games (slow and controlled)

• Obstacle courses

• Rolling on the floor

• Jumping onto cushions

• Balance games

💡 Parent tip: If behavior is escalating, add movement before giving a consequence.
Often the behavior resolves because the body gets what it needs.

Evening: Calm the Body (Prepare for Sleep)

This is where many parents struggle the most. Kids seem wired. Parents are exhausted. Everyone’s patience is gone. The goal in the evening is slowing the nervous system, not suppressing energy.

Evening Movement Ideas

Proprioceptive (deeply calming):

• Pushing against the wall

• Yoga poses (child’s pose, downward dog)

• Massage or lotion rubs

• Bear hugs or squeezes

• Rolling kids in a blanket like a burrito

• Carrying stuffed animals to bed

• Weighted blankets or lap pads

Gentle Vestibular (slow & soothing):

• Rocking in a chair

• Slow swinging

• Gentle stretching

• Slow dancing

• Rolling a ball back and forth

💡 Parent tip: Avoid fast spinning or intense jumping close to bedtime. Slow, heavy movement helps kids settle.

What This Changes for the Whole Family

When movement is built into the day:

• Kids feel understood

• Parents feel less reactive

• Behaviors decrease naturally

• Connection increases

• Power struggles reduce

• Everyone’s nervous system feels safer

You may notice:

• Less yelling

• Fewer meltdowns

• Easier transitions

• Improved sleep

• More laughter

• More patience (for everyone)

And most importantly: You’re meeting the need instead of punishing the behavior.

A Gentle Reframe for Parents

Your child isn’t trying to be difficult. Their body is asking for help.

Movement is communication.
Behavior is information.
Connection is regulation.

Especially during busy seasons of life when everyone’s capacity is lower, movement can be the bridge back to calm for kids and parents alike.

If you’re feeling overwhelmed, start small. One movement break. One reset. One moment of understanding.

Sometimes the most powerful parenting shift isn’t doing more. It’s doing something different.

And often… It’s as simple as letting kids move.