Adam’s Mindset Academy

14/11/2025

14/11/2025

Mindful Moments for Parents & Kids:

Try a “Body Scan”

Ever notice your shoulders creeping up toward your ears by noon? Kids do this too—without realising it! A Body Scan teaches awareness and deep relaxation from head to toe.

Science shows that guided attention to the body helps lower cortisol and ease physical tension. It’s a gentle way to bring everyone back to the present moment.

✨ Why it helps:
Builds self-awareness and emotional regulation
Reduces muscle tension and restlessness
Helps everyone wind down before sleep

💡 How to do it:
1️⃣ Lie down or sit comfortably.
2️⃣ Close your eyes and take a few slow breaths.
3️⃣ Start at your toes—notice how they feel, then relax them.
4️⃣ Move upward through legs, belly, chest, shoulders, and face.
5️⃣ Finish by noticing your whole body resting and calm.

🌙 A simple 5-minute scan can ease bedtime battles and bring peaceful awareness to the whole family.

13/11/2025

It Starts with Listening

💬 “Mum, Dad… they’re calling me names again.”

Those words can stop your heart.

When a child finally opens up about being bullied, it means they’ve been carrying pain for far too long. The most powerful thing a parent can do in that moment isn’t to rush in and fix it — it’s to listen without judgment.

Here’s what helps:

•Stay calm. Your child needs reassurance, not reaction.

•Validate their feelings. “That sounds really hard” goes further than “Just ignore it.”

•Keep communication open. The more they trust you’ll listen, the more they’ll share.

This Anti-Bullying Week, remember: Listening is the first act of protection. It tells your child, “You’re not alone — we’ll face this together.”

13/11/2025

What are you and your family thankful for?

Drop a comment or drop a DM to share yours.

12/11/2025

Raising Upstanders, Not Bystanders

Every parent dreams of raising a kind, confident child — one who stands up for what’s right.

🌍 But here’s the truth: Kindness alone isn’t enough to stop bullying.

We need to teach our kids how to be upstanders — people who step in, speak up, or seek help when someone is being treated unfairly.

🧩 Here’s how parents can build courage at home:
• Talk about what bullying looks like — online and in person.
• Role-play what to do if they see someone being hurt or excluded.
• Celebrate acts of courage, big or small.

💬 A simple phrase like “That’s not okay” can change everything.

This Anti-Bullying Week, let’s raise a generation that doesn’t just avoid bullying — it ends it.

11/11/2025

Two Playgrounds — One Message:

Kindness Matters Everywhere

When we think of our children’s “playground,” most of us picture the one at school — swings, laughter, games, friends.

But today’s children have two playgrounds:
🏫 The one at school.
💻 And the one online.

In both, friendships are made, jokes are shared, and — sadly — bullying can happen.

Traditional bullying might look like teasing, exclusion, or physical harm.

Cyberbullying takes those same behaviours into the digital world — messages, posts, group chats, or social media. And while the setting changes, the impact is the same: anxiety, isolation, loss of confidence.

The difference? The online playground never closes. There’s no bell to end the school day.

Here’s how parents can help protect both playgrounds:

•Talk regularly about what’s happening online — not just what’s happening at school.

•Set clear, calm rules for screen use and kindness online.

•Encourage empathy: “Would you say that to someone’s face?”

•Let your child know they can come to you — without fear of losing their devices.

This Anti-Bullying Week, let’s remind our children that respect and kindness don’t stop when the screen lights up.

10/11/2025

10/11/2025

Anti Bullying Week kicks off tofay with Odd Socks Day. This is designed to celebrate the uniqueness of everyone and as a simple way to raise awareness.
Power for Good is this years theme and encourages children to think about their own strengths and qualities and how these can combat the issue of bullies in their school and in the wider school communities.

08/11/2025

✨ The 4-7-8 Breathing Technique ✨

Feeling stressed or anxious? Try the 4-7-8 breathing method — a simple yet powerful way to calm your mind and body in under a minute.

Here’s how:
1️⃣ Inhale quietly through your nose for 4 seconds
2️⃣ Hold your breath for 7 seconds
3️⃣ Exhale slowly through your mouth for 8 seconds

Repeat this cycle 3–4 times.

This technique helps slow your heart rate, ease tension, and shift your body into a relaxed state. Perfect before bed, during stressful moments, or anytime you need a reset.

08/11/2025