Why children need “downtime”

by Rachel Binczak, CSW
This article is also available as a printable download here.

As families settle back into school-year routines, parents and kids alike are presented with many opportunities—sports teams, academic clubs, music lessons, and more. These activities provide valuable lessons and experiences, and it can be tempting to encourage children to try “all the things.” But even good things can become overwhelming if parents are not intentional about the choices they make with and for their children.

The truth is, the Lord did not design us to be constantly “on the go.” Rhythms of rest are so important for bodies, minds, and souls that God included Sabbath rest in the Ten Commandments. Yet when schedules become overloaded, rest is often the first thing to go.

What is downtime?

Downtime is unstructured time, free from scheduled activities. It allows kids to choose what they enjoy, engage their imaginations, and explore their interests. Most importantly, downtime is an opportunity to slow down and focus on God’s blessings instead of racing through days.

As children get older, downtime also gives them space to process their day. For example, parents often find that meaningful conversations with teens happen late at night (just as parents are ready for bed!) when they have a break from schoolwork, sports practices, and other activities. These moments of authentic connection are more likely to occur when there is room in the schedule for unhurried time together.

Tips for encouraging downtime

Pay attention to each child’s needs. Every child is different. Watch for signs of irritability, fatigue, or lack of enthusiasm. These may indicate the child is overscheduled and could benefit from free time.

Welcome the phrase “I’m bored.” Instead of rushing to entertain children, encourage them to use creativity and imagination. A response like, “You’re bored? Oh, good! I know you’ll come up with something fun,” helps them see boredom as opportunity.

Plan for unstructured days. Protect time on the calendar with no commitments. Especially during busy school seasons, a “do nothing” day can feel like a gift and restore balance for the whole family.

Model balance in your own life. Children learn from what they see. If their parents’ schedules are packed from morning until night, they will follow their examples. Instead, parents can show them what it looks like to pause, rest, and focus on God’s goodness.

Remember that rest is a gift from God. God Himself rested after creation, and Jesus withdrew from crowds to pray. Rest renews bodies and minds and strengthens souls.

The blessing of rest

God invites us to rest in Him: “Come to me, all you who are weary and burdened, and I will give you rest” (Matthew 11:28). Taking time to rest is not something to feel guilty about. It is part of God’s design.

Helping children find balance between busy activity and restorative rest will benefit them not only now, but throughout their lives. And when parents model that balance, their families will be blessed.