What should middle school children do if they can't sit still and calm down

Middle school children who cannot sit still or calm down can be improved by adjusting the learning environment, cultivating time management skills, conducting concentration training, increasing physical activities, and seeking psychological support. These behaviors may be related to physiological changes during adolescence, academic stress, attention deficit, family environment influences, emotional fluctuations, and other factors.

1. Adjust the learning environment

to reduce distractions around the desk and maintain sufficient and quiet lighting. Place electronic devices such as mobile phones out of sight and use a timer to set a 25 minute learning cycle. The environmental tone is mainly blue or green, which helps to calm emotions. Regularly organize study materials to avoid the restlessness caused by disorganization.

2. Cultivation time management

uses the tomato work method to break down tasks into small units, and provides brief breaks for each completed task. Develop a daily schedule with your child and prioritize tasks of moderate difficulty. Use a visual progress bar to record completion status and set up appropriate reward mechanisms. Set aside flexible time on weekends to adjust the pace.

3. Concentration Training

Gradually extend the duration of mindfulness breathing exercises from 5 minutes per day, observing abdominal movements during breathing. Try visual tracking training such as Schulte grid, or cultivate sustained attention through games such as jigsaw puzzles and Go. Read the text line by line with your fingers while reading aloud, and focus on distinguishing different instrument sounds while listening to music.

4. Increase physical activity

Ensure at least 30 minutes of moderate intensity exercise such as skipping rope, basketball, etc. daily to promote dopamine secretion. Stretching or brisk walking during breaks, and outdoor activities such as mountain climbing and cycling on weekends. After exercise, cortisol levels decrease, which can significantly improve concentration during subsequent learning. It is important to avoid vigorous exercise before bedtime.

5. Seek psychological support

Regularly engage in non critical conversations with children to understand their academic difficulties or interpersonal stress. If there is sustained attention deficit hyperactivity disorder for six months, it can be assessed whether there is attention deficit hyperactivity disorder. Through sand table therapy, group counseling, and other methods to alleviate emotions, cognitive and behavioral interventions may be conducted under professional guidance when necessary. Parents should pay attention to observing their children's behavior patterns and avoid frequent criticism that can lead to rebellious psychology. Ensure 7-9 hours of sleep per day and increase the intake of foods rich in omega-3 fatty acids such as deep-sea fish and nuts in moderation. Establish a fixed bedtime relaxation routine, such as soaking feet in hot water, listening to light music, etc. If the self-regulation effect is limited, it is recommended to go to a regular medical institution's child psychology department for evaluation to rule out potential neurodevelopmental problems. Continuously provide patient companionship to help children gradually establish a sense of control over learning tasks.