Mindful Parenting: How to Raise Kind and Conscious Teens

Mindfulness can help you connect with your teen.

Share this post:

Parents can often find themselves more distracted by their devices than their teens. This is especially true during the slow moments throughout the day. Slow moments are those moments where you can be with your thoughts and feelings. During these times, you may be tempted to pull out your phone to check email, read the news, or scroll through your Facebook feed.

By habitually reaching for devices during these moments of solitude, you miss out on valuable opportunities to know yourself better. You are also a model for your teen’s relationship with technology.

So what can you do?

Small changes towards being more mindful of your relationship with technology can improve the satisfaction and quality of your life as well as the life of your teen.

Being mindful can be as simple as focusing on your breath, noticing the sounds, smells, or what is going on in your body. Being mindful allows you to more clearly see the world around you, reduce stress levels, and develop resilience to life’s difficult moments. By practicing mindfulness, you become better Digital Mentors, modeling for kids how to give space to your inner experience. That ultimately leads to healthier relationships with others.

The satisfactions of solitude

First, it’s important to remember that we are all in this together. We live in a culture where a veil of productivity and successful “multitasking” is celebrated, and the draw of social connection through texting and online is hard to ignore.

As Markham Heid explains in his article for TIME, “Combine the sudden beep with the implicit promise of new social info, and you have a near-perfect, ignorable stimulus that will pull your focus away from whatever task your brain is working on.”

But in this attention economy, it is important to take time to slow down and be present with our own thoughts, without reaching for the distraction of technology. MIT researcher Sherry Turkle says that these moments of solitude allow us to know ourselves better, which is an important part of having fulfilling relationships with others. In “Reclaiming Conversation: The Power of Talk in a Digital Age” she says, “If we don’t have experience with solitude – and this is often the case today – we start to equate loneliness and solitude. This reflects the impoverishment of our experience. If we don’t know the satisfactions of solitude, we only know the panic of loneliness.”

In today’s hyperconnected world, Turkle says if we don’t teach our children how to be comfortable being alone, they will learn to be lonely and rely on the distraction of technology. Part of your role as an Emotion Coach and Digital Mentor is to model the importance of slow moments and to create space for difficult or uncomfortable emotions.

Experiencing your emotions

Sometimes uncomfortable emotions will rise to the surface in these moments of solitude. Reaching for devices when these emotions come up prevents you from experiencing the richness of the full human experience.

Brene Brown says the degree to which one is willing to feel difficult emotions is the degree to which one will experience happiness. If you prevent yourself from feeling down, you can also block yourself from feeling the delight of joy.

The act of noticing and embracing these small moments of emotions rather than giving in to the distraction enables you to know yourself better. Experiencing the range of emotions teaches you that you can self-soothe and that you are truly resilient.

By embracing your own resilience, you can be role models for your teens to do the same. You can start by being mindful.

What is mindfulness?

Simply put, mindfulness is the act of noticing your body, your thoughts, and your surroundings. Mindfulness is often explained using the four foundations.

  1. Mindfulness of your body
  2. Mindfulness of your feelings
  3. Mindfulness of your consciousness
  4. Mindfulness of how your mind operates

Mindfulness is about watching with curiosity about what’s going on inside of you. Below are three exercises to become more mindful.

Counting and noting

Find a comfortable spot and take 10 slow, deep breaths. Count each inhale and exhale. When you’ve reached 10, start again. Start by doing this for two minutes.

Mental Noting is an exercise where you give a one-word label to the thought or emotion you experience. This can assist you in recognizing habitual thought patterns. For example, if you are anxious about work, the simple label of “worry” can help bring awareness to your thoughts and release some of the tension in your body. In moments when your kids are stressed or upset, try this strategy with them.

Focus on the dishes

Challenge yourself, even in small ways to concentrate on doing one task at a time. Buddhist teacher Gil Fronsdal said, “If you are walking to the bus, just walk to the bus. If you are doing the dishes, just do the dishes.” Practice being present in the moment and encourage your teen to do the same.

Take a 5-minute break

When you come home at the end of the day, take five minutes to just sit and unwind. Don’t check your email or your Instagram. Check in with yourself.

Parents are more capable of navigating difficult conversations when they are in touch with themselves. If you don’t take time to decompress, you may reach for a device instead of engaging with your teen in a healthy way.

At the core of being a Digital Mentor is acknowledging and validating your teen’s emotions, letting them know their feelings are valuable indicators of what is going on inside them. If your teen comes to you with difficult emotions, practice having a stress-reducing conversation with them. It is important to empathize with your teen and support them to find their own answers.

With your new mindfulness practice, invite your teen to join you in new experiences. Try taking a different route to school with your teen, pause and notice the world around you, and ask your teen questions about what they are experiencing as they witness it. Take time to notice the leaves or look up at the clouds together.

Mindfulness leads to noticing the world through a new lens – a lens that leads to meaningful relationships with others, yourself, and most importantly, your teen.

The Marriage Minute is an email newsletter from The Gottman Institute that will improve your marriage in 60 seconds or less. More than 40 years of research with thousands of couples shows a simple fact: small things often can create big changes over time. Got a minute? Sign up below.

Share this post:

Aziza graduated with a B.S. in Psychology from the University of Washington. She has experience working in IT management and leads a community group for individuals looking to live simply in the modern world. During her tenure at The Gottman Institute, she focused on keeping TGI’s products and resources up-to-date with a modern edge and managed inventory and digital media product development.

Recommended products

Original price was: $250.00.Current price is: $179.00.

Our Best prices of the year on the Gottman Relationship Adviser. 

Celebrate Dads this month.

Sale Ends Soon!

The Gottman Relationship Adviser is a complete approach to relationship wellness. Measure your relationship health with the research-based Gottman Assessment, analyze five key areas of your partnership to identify your strengths and weaknesses, then start a tailored, step-by-step digital program proven to heal and strengthen your connection—all on your schedule and from anywhere.

The Adviser uses the legendary scientific Gottman Method to help you understand what’s really going on in your relationship—and gives you exactly what you need to improve it.

Original price was: $119.00.Current price is: $79.00.

Research-based Foundations for a Lifetime of Love.  The Gottman Relationship Coach is an inspiring and educational multimedia experience designed to enhance the well-being of relationships. Participants will be guided through research-based tools and communication skills that can transform relationships—all based on the popular Gottman Method. The first program, “How to Make Your Relationship Work”, is now available and includes:

  • The Gottman Method and How to Make Your Relationship Work
  • How do we predict the future of a relationship?
  • How to build a Sound Relationship House
  • What to do when the destructive Four Horsemen enter your relationship

“Buy Now” will take you to GOTTMAN CONNECT to purchase and view this product.

Original price was: $599.00.Current price is: $480.00.

Created by “the Einstein of Love” (Psychology Today), this two-day workshop is grounded on what actually works in relationships that are happy and stable. See for yourself why millions of couples worldwide have benefited from the Gottman Method.

Quote from participant in most recent Live Virtual Workshop:

The Art and Science of Love workshop- where do I begin? It was an absolute stellar workshop. We were looking forward to this for weeks, and it exceeded our expectations! It was well-structured, and well-organized, and provided a wealth of information with real-time demonstrations of how to work through specific scenarios. The outstanding support that was provided throughout the exercises with therapists on standby- WOW! Priceless!

Includes the Art & Science of Love box set.  Please allow time for shipping.  Please Note: This is a live online event. To attend, you will need a reliable internet connection. Our staff will reach out to you with your personal registration and access information.


Improve your relationship in 30 days! Backed by over 50 years of research, the 30 Days to a Better Relationship challenge will help you reconnect with your partner and bring more positivity into your relationship. The tools and exercises, delivered once a day for 30 days by email, build on one another and take five minutes or less to complete.


Related posts

The power of playtime with dad

The Power of Playtime with Dad

Alexander Elguren

Studies show there are positive outcomes for toddlers who engage in playtime with their dads. ...

Read More

Father taking his daughter and son to school

Fatherhood’s Unexpected Silver Lining 

Alexander Elguren

How emotion coaching and tribal wisdom made this single dad thrive ...

Read More

Teenager on screen- part of an adolescent mental health crisis?

Should We Be Worried About Our Teenagers?

Alexander Elguren

The stats around adolescent mental health point to a crisis, but are things really that bad? ...

Read More

Co-parenting during the holidays

Co-Parenting During the Holidays

Terry Gaspard

It is challenging to co-parent during the holidays but making your child/ren the priority and creating new rituals of connection can ...

Read More

Divorce when you have children

Divorce is the Most Important Story You’ll Ever Tell Your Child

Kerry Lusignan

Your story will become their story, so write it well. ...

Read More

Parent comforting emotionally upset child

Parenting Children with Executive Functioning Challenges

Ann-Louise Lockhart

Read More

Subscribe to Gottman Love Notes

Sign up and start your relationship transformation. Subscribe and get the latest on relationships, therapy, and much more from the experts. Includes a free download and access to special pricing on Gottman products every month