Innehållsförteckning för January 2026 från Root and Rise

When Emma Caldwell from Minnesota started last January with a shiny planner and an even shinier list of goals, she thought this would finally be her perfect year. Three weeks later she realised perfection was exhausting and honestly a little boring. So she tried something new that she called her good enough experiment. Instead of forcing flawless routines she allowed tiny bits of progress and even celebrated the days that looked messy. She laughed at herself when she burned her healthy dinner attempt and counted it as a win because at least she tried. Slowly she noticed a calm feeling growing inside her and it surprised her because she never expected imperfect progress to feel peaceful. By autumn Emma found that she had achieved more than she planned simply because…

Modern life pushes parents from one task to the next and somewhere along the way we forget that stillness is a basic need. The idea of white space sounds fancy but it simply means giving your mind a tiny breather. A pause can be one quiet minute in the car before you walk inside or a slow sip of tea without scrolling. These small moments feel almost rebellious because they remind you that you are allowed to stop. When you add even a little pause to your day, stress softens and your mind feels clearer. Creating white space is not about becoming some perfect zen master. It is about noticing when your brain feels overloaded and choosing to step back. You can schedule one short break before lunch or take…

A new year often brings pressure to create strict rules for the household, but families grow stronger when everyone is invited into the conversation. Setting family intentions is a gentle way to shape the year with shared purpose instead of top down commands. Start with a relaxed family meeting, maybe around the kitchen table with snacks so no one feels trapped in a serious lecture. Ask each person what they want more of this year, more connection, more patience, more laughter or simply more time that feels calm. Parents are often surprised at how thoughtful kids can be when they feel heard. Once everyone shares, look for themes that repeat. Most families end up choosing intentions that support harmony without sounding like old fashioned rules. For example, if everyone mentions…

A Burning Bowl Ceremony is a simple and symbolic way to release what has been weighing you down, and parents usually carry quite a bit without even noticing. Before you begin, take a moment to sit somewhere quiet and let your mind settle. Think about the moments from 2025 that left you drained or frustrated or carrying a heavy emotional bag that you really do not want to drag into the new year. Grab a small piece of paper and write down a few words about the burdens you want to leave behind. Do not overthink it. This is not an exam. This is just you being honest with yourself. Even writing the words can feel surprisingly freeing and you might laugh a little at how dramatic they look on…

Adaptogens have become popular because they help the body handle stress in a steady and natural way. Ashwagandha is often the first herb people try because it supports calm energy and helps with tired moments that sneak up on parents. Many adults say it helps them feel more grounded without making them sleepy. Rhodiola is another favourite since it supports mental focus and gives a gentle lift when stress feels heavy. You can add these herbs to warm drinks or simple smoothies, and they blend in easily without much fuss. It feels like giving your body a tiny backstage crew that keeps things running smoother. Choosing the right adaptogen really depends on what your day looks like. If you wake up already feeling tense, ashwagandha might be the chill friend…

Many parents spend long hours at a desk or kitchen counter and the body eventually lets us know it is tired of sitting still. A few simple stretches can reset your posture and bring back energy even on chaotic days. Start with a slow neck circle, then lift your shoulders up and roll them back like you are shaking off the stress of the morning. Place your palms on the counter, step back a little and let your chest drop gently so the upper back can open. It feels silly at first but the release is amazing. Follow it with a seated twist where you turn to one side and breathe slowly. Stiff muscles relax quickly when you give them even a tiny bit of attention. Next, extend your legs…

A lighter year often begins with a lighter phone, and most parents know the feeling of scrolling through endless apps that they forgot existed. Start by taking a slow look at your home screen and asking which apps you actually use. If an app has not been opened in months, it is probably just taking up mental space. Move rarely used apps into one quiet folder or delete them if you dare. Then give your home screen a calmer look by keeping only the essentials in clear view. It feels strangely refreshing, almost like cleaning out a messy drawer that has been annoying you for years. You can even set a simple background that does not shout for attention, and suddenly your phone becomes a little more peaceful. The next…

Beginning the year with softness feels easier when you have a few comforting tools on hand. We gathered a small collection that supports mindful living without adding pressure. For parents who want simple tracking, DailyBean is a friendly mood and habit log that uses colors and tiny icons instead of long lists. If you enjoy reading, Self Compassion by Kristin Neff offers warm guidance that feels like a supportive friend talking you through tough moments. Pair it with a beautiful journal like The Mindful Notes Journal which has spacious pages that make even messy handwriting look thoughtful. For sound based inspiration, the Feel Good Effect Podcast by Robyn Conley Downs shares gentle stories on calm living that fit perfectly into a short walk or laundry folding session. These resources work…

Dr. Laura Kensington, a cognitive neuroscientist from Portland, explains that our brains love routines more than we realise. According to her, habit stacking works because the brain links a new action to something it already knows, which makes the change feel less scary and more doable. When parents try to overhaul everything at once, the brain panics a little and honestly so do we. Instead, she suggests choosing one tiny action and attaching it to a daily task you already do. For example, while waiting for the kettle to boil, you take three slow breaths or jot down one thought in a small journal. These little steps may look funny at first, like the brain is learning new dance moves, but they build strong pathways that support long term growth.…

Many adults enter the new year feeling guilty about holiday meals, but movement was never meant to be a punishment for extra cookies. Think of it as a small celebration of what your body can still do even on the days you feel tired or unmotivated. A slow walk after dinner, a silly dance in the living room or a few stretches while the kettle heats can bring joy back into the idea of exercise. Parents especially forget that movement can lift the mood and release stress and sometimes it even turns into a playful moment with the kids. When movement is treated like a gift rather than a chore, motivation comes back naturally. Celebrating movement means noticing the tiny wins that usually get ignored. Your shoulders relax a little,…

Choosing a word of the year is a simple way to bring purpose into your life without the pressure of long complicated resolutions. A single word acts like a quiet compass that helps you stay focused on what matters most. Start by asking yourself what you truly want this year to feel like. Do you want more ease, more courage, more connection or maybe more fun because parents forget fun is allowed. Sit with a few words and notice which one makes your body relax a little. That is usually the right one. There is no rush and no perfect choice. The goal is to find a word that supports you rather than bosses you around. Once you choose your word, keep it somewhere you will see it often. Write…