From tiffin to training shoes: A wellness checklist for Indian parents (Especially the working ones)

I’m not a nutritionist. I’m not a child psychologist. And I’m certainly not a “perfect mom.”But I am a full-time working woman, an entrepreneur, and a very hands-on parent. Which means, like many of you, I live in a world of to-do lists, early morning chaos, WhatsApp school groups, unread emails, and the constant inner dialogue: Am I doing enough for my child’s well-being?Over the years, I’ve come to realise that wellness isn’t a fancy goal.

It’s not about green juices, strict routines, or a cupboard full of supplements. It’s about consistency, intention, and a little bit of creativity — especially when you’re juggling multiple roles.So here’s my personal wellness checklist — imperfect, real, and hopefully helpful — for parents like me who are doing their best every day.

1. Tiffins That Work for You :

Some mornings, the tiffin is thoughtfully planned. Other mornings, it’s a “whatever is quickest” situation.

And that’s fine.Instead of obsessing over what’s “right,” I focus on balance across the week, not perfection every day. I’ve found that planning 2–3 go-to options that my child likes (and I can pull together in 5–10 minutes) keeps us both sane. And on rushed mornings? I remind myself: One tiffin doesn’t define me as a parent.

2. Movement, Not Just “Exercise”:

I’ve stopped worrying about how many calories my child burns — I care more about whether he moves with joy.

Playtime counts. So does a walk. Or dancing around the house. But over time, we found that certain structured sports gave him more than just physical benefits — they built focus, confidence, and a sense of self. Whether it’s tennis, table tennis, cricket, or even running around with a bat in the building courtyard — Sports continues to teach him lessons no classrooms can: how to lose gracefully, how to show up again, how to stay in the moment.And one small but surprisingly powerful shift? Giving him clothes that makes him feel like sport belongs to him. His first real pair of tennis shoes. A well cut tee that moves with him-soft, breathable and designed like it understands kids on the move. The look of pride when he first wore it to his coaching session. It made him feel like he was “in the game.”It reminded me — just like we feel more “ready” when we’re dressed for a presentation or a run, children feel empowered when they’re dressed for action.

It’s not about brands or style. It’s about identity and belonging.The goal isn’t to push for elite sports. It’s to make movement feel normal, exciting, and theirs.

3. Mental Wellness- The Real Foundation:

For a long time, I didn’t realise how important emotional check-ins were. We often ask our children what they did at school — but not how they felt.Now, I ask different questions:• “What made you smile today?”• “Was there anything that made you feel unsure or upset?”• “Anything funny or silly happen?”I’m also learning to share my own feelings. Not as a burden — but as an example.

When I’m tired or overwhelmed, I say it out loud. It gives him permission to do the same.

4. Screens and Sleep — A Work in Progress:

Let’s be honest — screens are here to stay. The goal is not to eliminate them, but to manage them better.What’s worked for us:• Keeping screens out of the bedroom before sleep• Choosing more interactive or meaningful content when we canAs for sleep — it’s a moving target. But a consistent bedtime routine (even if just 15 minutes) helps ground us both after long days.

5. Lead by Example — Gently:

I’ve realised my child doesn’t always do what I say. But he almost always mirrors what I do.So I’ve stopped lecturing and started living the example:• I hydrate. He does too.• I stretch in the morning. He joins in.• I show up for my own fitness. He respects his.I’ve also stopped chasing the ideal of the “fit” or “perfect” child — I now focus on raising one who respects and enjoys their body.

6. Don’t Fear Food — Or Feel Guilty About It:

We enjoy good food in our home. Some days it’s nourishing, and some days it’s indulgent — and yes, I do sometimes call it “junk.”

But I’m learning not to be harsh about it. Instead, I try to notice how food makes us feel — strong, sluggish, light, heavy, energetic.There are weeks we eat out more than we should, and weeks we fall back in love with home-cooked meals. I’m slowly letting go of the guilt. That ease — that permission — feels like wellness, too.

7. Preventive, Not Just Reactive:

I used to wait for symptoms before calling the doctor. Now, I try to block basic check-ups in advance — just like I schedule business reviews.And when something feels off — be it behavior, posture, or energy levels — I trust my instinct. Wellness isn’t always about obvious illness. Sometimes it’s about catching the small things early.And Finally… It’s Not About PerfectionIf you’ve read this far, here’s what I want you to take away:You don’t need to follow a perfect wellness routine. You just need to care enough to try. Some weeks, we do great. Other weeks, we survive. But across it all, I try to raise a child who’s seen balance, not burnout. Who values effort over outcomes. And who grows up knowing that wellness is not a box to tick — it’s a way of living, one conscious step at a time.Because wellness doesn’t start with rules. It starts with rhythm — your family’s rhythm. And it’s okay if that changes as your life does.By Archana Khosla BurmanFounder – VERTICES PARTNERS| ZONE