A new wave of scientific research is shining light on morning routines, emphasizing how specific habits can help children become not only healthier but also cognitively sharper. Parents and educators in Thailand are paying close attention to this trend, as recent global discussions—sparked by features such as “10 morning habits that make kids smarter,” highlighted by international platforms like the Times of India—reveal practical strategies that could be easily integrated into daily family life to foster intelligence and academic success.
The growing interest in morning routines stems from a blend of psychological, neurological, and educational studies conducted over the past decade. It is well-established that the first hours after waking up set the mental stage for the entire day, especially for young learners whose brains are rapidly developing. Thai educators and health officials are keen on using this knowledge to help bridge learning achievement gaps and improve the long-term health of children across the country (source).
Key morning habits identified by researchers and educators are both simple and highly accessible. These include maintaining a regular sleep schedule, starting the day with a nutritious breakfast, engaging in light physical exercise, practicing mindfulness or gratitude, reading for pleasure, and resisting the urge to engage immediately with digital screens. According to child development specialists, each of these habits encourages healthy brain function, supports emotional resilience, and enhances concentration throughout the school day (source).
For example, a 2020 study published in the journal Nutrients found that children who regularly consumed a balanced breakfast performed better in memory tasks and scored higher on standardized tests than those who skipped breakfast or consumed sugary foods (source). A senior nutritionist at the Ministry of Public Health in Thailand emphasized, “A traditional Thai breakfast like rice soup with vegetables and a hard-boiled egg gives children sustained energy as opposed to sweetened cereals.”
Further, the inclusion of light morning exercise—such as walking, stretching, or basic yoga—was linked to enhanced executive function and mood in children, a finding echoed in several Thai pilot programmes that encourage group stretching sessions before the school bell rings. An official from the Department of Health said such activities not only “wake up” the body, but also reduce anxiety, a prevalent issue amidst the pressures of modern academic life (source).
Mindfulness is also being embraced in Thai classrooms, inspired by both Buddhist tradition and new scientific insight. Simple breathing exercises or short gratitude practices foster emotional self-regulation—an attribute strongly associated with higher academic achievement and reduced behavioral issues. “We’re seeing mindfulness as an affordable, effective way to create calm morning routines in urban and rural schools alike,” explained a curriculum specialist with the Ministry of Education (source).
Avoiding screens for at least the first 30 minutes after waking is another recommendation gaining traction, as early-morning screen exposure has been associated with difficulty focusing and disrupted circadian rhythms. A 2023 global pediatric study demonstrated that children who used digital devices immediately upon waking were more likely to have irregular sleep patterns and lower school performance (source).
Storytelling, morning reading, or even brief family conversations about the day ahead have also consistently been tied to language development and emotional intelligence. In many Thai households, these moments coincide with shared meals, where children benefit from both cognitive stimulation and a sense of social connection—a core value in Thai family culture.
Historically, Thailand has placed significant emphasis on holistic child development, reflected in government policy and community initiatives. Programs like the School Milk initiative and school-based breakfast projects represent long-standing commitments to childhood nutrition, while recent pilot schemes in mindfulness mirror broader shifts in mental health education. The interplay between these traditional and novel ideas continues to evolve as ministries collaborate with international health agencies to pilot evidence-based interventions (source).
Moving forward, Thai health and education officials are considering integrating these science-backed morning habits into formal curricula and public health campaigns. Experts suggest that schools can play a central role by structuring the first 30 minutes of the school day to include mindfulness, movement, and a healthy snack. Community health workers could also partner with local family networks to spread awareness about the brain benefits of a consistent morning routine.
For Thai parents and caregivers, the practical steps are clear: establish a consistent sleep and wake time for children, offer balanced Thai-style breakfasts, encourage light movement, and minimize digital distractions in the morning. Resources and printed guides on these morning habits are now available through local schools, health clinics, and the Ministry of Education’s online portals.
By weaving together ancient wisdom and modern science, Thailand has an opportunity to cultivate a generation of children who are not only “smarter” in terms of academic success, but also more resilient, balanced, and healthy. As families and schools adapt these simple morning habits, the dividends may be seen not only in exam results, but in the well-being and confidence of children across the Kingdom.
Sources: Times of India, UNICEF Thailand - Education, Nutrients Journal - Breakfast and Cognitive Performance, Frontiers in Psychology - Mindfulness in the Classroom, World Health Organization – Mental Health, American Academy of Pediatrics - Digital Media, UNICEF Thailand – Early Childhood Development