Episode 10 - School’s OUT for SUMMER: Colorado Kids’ Unleashed
Join me for the Colorado Kids Unleashed! Summer Challenge where we’ll wean from screens, fuel up and get physical, stay far away from substances, and find time to jump for joy and be happy!
Listen to the full episode here with Rob Krecak, founder of Humans First. Download and print the Colorado Kids Unleashed Summer Challenge tracker HERE!
Hello everyone! Welcome to our TENTH episode of Unleashed. It’s been a great adventure so far helping uncover the truth about so many difficult and complex issues.
I’m excited that this week’s episode celebrates our children and, of course, SUMMER break! I have three little ones that are just out of school as of last week and it’s great fun, but also SUCH a challenge to make sure their time is spent well, making memories and growing, and having fun.
Last summer, I brought the kids with me on the campaign trail as much as I could. We had a blast traveling the state, but it was intense. This summer my main focus is all about them – so I decided to challenge our family, really to challenge myself, to be intentional about the next three months.
I thought it might be fun if we do this together! If you’re a parent, a grandparent, a caregiver… or if you just want to pass this on to a family you know, let’s see if we can’t make the summer of 2023 the best ever!
I’m calling it the Colorado Kids Unleashed! Summer Challenge. I’ll talk about it today, and if you’d like to join in, we have a fun tracker you can print and use with your family. We’ll do this together for the three months of summer — every Sunday we’ll do a special post on all the social media platforms and invite you to post comments to share what’s working, what’s not working, and have some fun building community around the challenge! And in mid-August, we’ll have a big family get-together at a local park with food, games, and fun – virtual for those out of the area and live for those close.
So here’s the Unleashed Challenge, we’ll focus on FOUR things together:
We’ll Wean From SCREENS
Let’s Fuel Up and Get PHYSICAL
Stay FAR Away From Substances
Find Time to Jump for Joy and BE HAPPY
Let’s dig in and talk about the details. We’ll keep it simple… it’s up to you and your family to UNLEASH your creativity and make this plan your own.
Wean From SCREENS – Do all you can to implement a 2-Hour Screen Limit per day!
Amid what he called the worst youth mental health crisis in recent memory, U.S. Surgeon General Vivek Murthy issued an advisory this week warning about social media’s impact on developing young brains.
Children that spend more than three hours a day on social media face TWICE the risk of having depression and anxiety.
The advisory also suggests parents develop a family media plan about healthy technology boundaries at home, such as creating “tech-free zones” that restrict phone use during certain hours or family mealtime.
Limiting your kid’s screen time is one of the most important things you can do this summer. It will improve their well-being, development, and moods, I PROMISE! There are benefits to even limiting screens to two hours a day, and if you can do less even better, but the average eight to 18-year-old is on their screens six to nine hours a day right now, so two hours is still a great goal.
And by screens, we mean phones, iPad, Apple watches, and video games like Xbox and PlayStation. Count your TVs, going to the movie theaters, arcades, being on their laptops, the whole shebang. In my opinion, it does not include listening to music or chatting with friends via phone without looking at a screen… but that gets hard to manage.
A few ideas to help on this front…
Have a family meeting to talk about the 2-hour limit and discuss strategies for how to support each other. Have fun with it, create rewards and challenges, and explain that it’s going to be hard, but do it with your kids, set the example.
Try making a checklist of things that must be done before screens can be used, like making your bed, feeding the dog, and reading 30 minutes a day… have your kids earn screen time by doing non-screen activities.
Plan family time that is screen-free like a no-screen zone at the dinner table, a board game hour each night, or create a 7-Day Family Time Challenge.
And get some help setting up the limits on their devices, go to the Genius Bar, or ask a tech-savvy parent to help. After many hours of trying to figure all this out, the Genius Bar told me the easiest way is to shut your wifi on or off or use the downtime toggle in the screen time area, just shut it universally on or off.
Again, this is THE most important thing you can tackle this summer, it has an INCREDIBLE impact on their physical health, social development, mental and emotional well-being, academic performance, cognitive development and finally, it can give them more restful sleep which is critical to developing brains.
Colorado has a very high suicide rate for kids, one of the highest drug addiction rates for our children, and Children’s Hospital declared the first-ever mental health crisis in Colorado not too long ago. 60% of our students here cannot read, write, or do math at grade level.
Our kids are being mentally poisoned by screens, we need to act in a BIG, BOLD way to turn things around for them – stay tough, be strong, and set boundaries. It is REALLY hard to do this as a parent, but it’s critical.
Let’s FUEL Up and Get PHYSICAL – Get their heart pumping 1 hour per day and fill them with healthy food and drinks!
Childhood obesity is a serious problem in the United States, putting kids and teens at BIG risk for poor health, and it’s a growing problem.
About 20% or 15 million children and adolescents are obese and it’s skyrocketing. And it’s especially affecting kids of color — 26% of Hispanic children are obese, and 25% of Black children. Obesity causes high blood pressure, high cholesterol, type 2 diabetes, breathing problems such as asthma and sleep apnea, and joint problems. Not to mention bullying and low self-esteem.
Doctors recommend six to 18-year old’s get 60 minutes or more each day of vigorous activity. Short bursts of time added together, rather than for sustained periods of time, can add up to meet physical activity needs.
Make it a habit, like an evening bike ride, Saturday family pickleball or hikes, walk the dog or go on a jog together. Plan some 3 or 5K’s to do as a family, there are several every weekend throughout the summer!
You could also play outside games with your kids – it is lots of fun and a great way to get some exercise and create family memories and bond with our kids. Set a day and time that all the neighborhood kids meet somewhere and teach them some old-school games to play.
There’s good ole’ Freeze Tag — or TV/Cereal Tag. When you are tagged in TV Tag, you must name a television show to be released. Cereal Tag apparently works the same way.
There’s Kickball, Dodge Ball, Capture the Flag, Kick-the-Can, Four Square, Frisbee, Water Balloon Toss…so much fun!
To fuel their bodies, it’s more challenging in the summer when we are all on the go! Sometimes it doesn’t work to eat scheduled meals like it does while they are in school. So mix it up, have fun, and be creative!
Keep it simple & fresh. Try to provide fresh food to your children whenever you can. Fresh fruits and vegetables make for great breakfasts and snacks for your kids. Take your kids to a farmers market, or a farm, or order fresh online and let them pick things out.
Avoid sugary drinks – that’s SUPER important if you do nothing else around food this one is critical, no more than ONE sugary drink a day – that includes juice, pop, smoothies, most STARBUCKS drinks… Also, when kids drink sugary beverages, they get dehydrated more easily. Challenge them to drink water throughout the day — let them pick out some hip and cool water bottles to use… I hear Stanley’s are the in-accessory right now.
Let them cook with you or cook for you! There are some very fun cooking kits you can buy or join their clubs, or just have your kiddos plan out their meals and snacks. You can even do the shopping online with Instacart or something similar if you don’t have time to take them to the store.
Keep a snack drawer in the fridge and one in the cabinet filled with awesome choices that they can just grab and go – and make a list with them of the restaurants that have good choices, and what menu items they can choose from to keep it healthy.
Stay Away From Substances – encourage a sober summer!
Now that your kids are out of school, can you keep them out of trouble? Especially if they are in their teen years. There are lots of things that you can do to help them stay safe and enjoy an alcohol and drug-free summer. In Colorado, it’s especially critical since many drugs are legal and easy to access. Up to 57% of Colorado teens have used some form of illegal drug by the 12th grade, with up to 7% having used an illegal drug before age 13. We have one of the highest rates of drug addiction for kids in the nation, it’s a big deal. Colorado's drug overdose rate in 2021 was higher than any developed country's in 2019, following an uptick in drug deaths beginning in 2020. So what do we do as parents?
Talk to them about drugs and alcohol. Don’t assume that your children have gotten the message about staying away from drugs at school, in the media, or elsewhere. Deliver it one-on-one and express your sincere concern, use examples of how things can go bad. Keep it relaxed and conversational.
Make it clear it’s not ok to go to unsupervised parties. Make sure that there will be responsible adults present at any parties that your children might be going to.
Know who they’re with and what they’re doing. Take time to ask questions and keep tabs on their schedules and social plans, get to know their friends and their families.
Acknowledge and reward them. While you can focus on the things that your kids should not be doing, you should also pay attention to the good things that they do. By doing so, you can help to build up your child’s self-esteem and confidence, leading to a better outlook and overall level of happiness. If your child feels really loved and has a stable home life, there will be fewer reasons or excuses to use drugs.
Keep them BUSY. If your child has a summer job, you can not only rest assured knowing that he or she will be busy and most likely supervised for much of the week, but also take stock of the fact that working and earning a paycheck can make an enormous difference in helping your teen to grow up. The responsibility of holding down a job can be a great deterrent to drug use. And by keeping a packed schedule with fun and engaging activities, you can lower the opportunity to get involved with drugs.
WATCH FOR THE SIGNS. Kids sometimes try to hide substance use, making it difficult for parents to know what’s going on. Watch for these signs:
Changes in behavior that are hard to understand
Sneaking out at night
Difficulty sleeping
Changes in peer group
Not going to work
Not doing the things they used to do
Trust your gut. If you think something is wrong, it probably is. And learn about the different popular ways to do drugs, like vaping, shatter, butter, molly, Xanax, and Adderall, and how they do them whether it’s gummies, pens, or smoking. And please, learn more about the problem with the modern-day potency of pot. Adolescents who use cannabis are two to four times more likely to experience adverse psychosocial events, including depression, suicidality, lower GPA, fighting, aggression, and arrest. 1 in 20 that use as teens, even if they stop, are prone to schizophrenia. Even nicotine can cause pounding in the ears, blurred vision, lung damage, and mouth sores, especially when kids are smoking nicotine vapes. Johnny’s Ambassadors has a great website to learn about all of this.
And set a good example. This is the most important thing you can do to keep your teens from using drugs. Don’t underestimate the effect that the things that you say and do have on shaping your children’s opinions and attitudes towards life. Be upbeat and driven, be compassionate and caring, and don’t use drugs!
Find Time to Jump for Joy and BE HAPPY — let’s go BIG on the power of experiences in our family’s lives.
Life is hard right now, for us and our kids. Give your children every opportunity this summer to find joy, to play, to make friends, and to LAUGH.
Adventure awaits in our beautiful state, here are some ideas to help your teens find joy, fun, and play this summer:
Encourage outdoor activities like hiking, camping, or simply exploring nature's wonders to develop a deeper connection with their surroundings, and experience the simple pleasures of life.
Nurture your teen's creative spirit by encouraging them to explore various art forms such as painting, writing, photography, or music. Provide them with the tools and resources to express themselves and let their imagination run wild. Whether it's creating a visual masterpiece, crafting a story, or composing melodies, the act of creation brings immense joy and fulfillment.
Cultivate curiosity through learning. Summer presents a fantastic opportunity for your teens to explore new interests and expand their knowledge. Help them discover captivating subjects or hobbies that intrigue them. Whether it's learning a musical instrument, exploring the world of coding, or delving into historical events, encouraging their curiosity fosters a love for lifelong learning and sparks joy in the process.
Foster social connections. Socializing is a vital aspect of a teenager's life, and summer provides ample time for them to connect with friends, both old and new. Encourage them to organize get-togethers, plan outings, or participate in community events. Engaging in social activities not only builds lasting friendships but also creates cherished memories and moments of laughter.
Emphasize the importance of play. In our fast-paced world, it's easy for teenagers to forget the importance of play. Encourage them to embrace their inner child by engaging in playful activities such as sports, board games, or even building forts. Playtime fosters creativity, problem-solving skills, and the ability to find joy in the simplest moments.
Embrace spontaneity and adventure. Summer is the perfect time for your teens to step outside their comfort zones and embark on exciting adventures. Encourage them to try new experiences, such as rock climbing, hiking, learning a new language or even travel if possible. These adventures create lifelong memories, build resilience, and instill a sense of courage and exploration.
Remember, as parents, you play a crucial role in facilitating an environment where joy, fun, and play can thrive. By providing them with the space and support to explore, you'll witness their spirits soar and witness the magic of summer unfold.
And encourage your children to volunteer. When kids give back it changes their lives. They can experience the joy of lending a helping hand to those in need while developing empathy, leadership, and teamwork skills. Whether it's caring for animals, supporting local causes, or assisting in community projects, their efforts can create a positive impact and inspire other kids to do the same.
I wrote a TED talk about this, The Art of the Comeback, as it related to my daughter’s struggles in high school. Check it out here.
So that’s the Colorado Kids Unleashed! Summer Challenge. Again, we have a fun tracker you can print out and use with your family. We’ll do this together for the three months of summer — every Sunday we’ll do a special post on all the social media platforms and invite you to post comments to share what’s working, what’s not and have some fun building community around the challenge! And in mid-August, we’ll have a big family get-together at a local park with food, games, and fun – virtual for those out of the area and live for those close!
To recap,
We’ll Wean From SCREENS
Let’s Fuel Up and Get PHYSICAL
Stay FAR Away From Substances
Find Time to Jump for Joy and BE HAPPY!
Let’s have some fun together and make the summer of 2023 AMAZING for our kids and for us as parents. To help us with the TOUGHEST of the four challenges, I invited a friend of mine to join us, Rob Krecak.
Rob is an incredible entrepreneur, and someone who understands the challenges, and gifts, that technology provides us as parents and humans.
Full Episode Breakdown:
Part 1 (0:00-19:27): Heidi walks through the Colorado Kids’ Unleashed! Summer Challenge, focusing on the four key topics outlined below:
We’ll Wean From SCREENS — Do all you can to implement a 2-Hour Screen Limit per day.
Let’s FUEL up and get PHYSICAL — Get their heart pumping 1 hour per day and fill them with healthy food and drinks.
Stay Away from Substances – encourage a sober summer.
Find Time to Jump for Joy and BE HAPPY — let’s go BIG on the power of experiences in our family’s lives.
Download & print the tracker HERE to follow along with us and check in every Sunday on social media to tell us how it’s going!
Follow Heidi: Substack | Website | Facebook | Instagram | LinkedIn | YouTube | Rumble | Truth Social | Gettr
Part 2 (19:27-44:28): Rob Krecak understands the challenges, and gifts, that technology provides us as parents and humans, founding the company Humans First to help others with technology mindfulness. He joins us to discuss the TOUGHEST of the four challenges — weaning from screens:
His story of being addicted to video games and dealing with insecurities, resorting to technology as a coping mechanism.
How parents can be more intentional about the use of technology in their households by setting clear boundaries and guidelines, as well as defining their family values.
The science behind the screens, including the chemical response technology gives us and how to replace that with more positive habits that lead to more connectedness and happiness.
Rob is offering our listeners a free 30-min technology mindfulness consultation! Email rob@humansfirst.us with the subject line UNLEASHED.
Rob Krecak: Humans First | 4-Day Work Week
Follow @heidiganahl on social media for updates or sign up for our newsletter at heidiganahl.com!