Early to bed, bright in the head.

We want you to grow up knowing you’re safe, seen, and able to handle tough days — and sometimes the gentlest sentence from the grown-ups in your life can make the biggest difference. "Early to bed, bright in the head." is one of those simple ideas we say because we care: sleep, calm routines, and kind words help you think more clearly and feel steadier when things are hard.

Short, steady phrases are like tiny anchors. When you’re 7 or 14, the world can feel big and confusing. Hearing a few clear, loving words from a parent can slow everything down enough for you to breathe and choose what to do next. We don’t always have to fix every problem for you; sometimes we just need to remind you you’re allowed to rest, to be upset, and to try again. Here are some phrases we often use that you can listen for — and that you can use for yourself, too:

• I believe in you.
• You’re not alone.
• It’s okay to feel upset.
• You did your best.
• We can figure this out together.
• Small steps are still progress.
• Your feelings matter.
• Let’s take a break and breathe.

How and when we say these things matters as much as what we say. We try to speak calmly and honestly, not rushed or lecturing. Before bed, when you’re tired and everything feels heavier, a soft, “It’s okay — you’re safe here,” or “Tomorrow is a fresh start,” can help your brain switch out of worry mode. After a mistake or upset, instead of saying “Don’t cry” or “Get over it,” we aim for short phrases that validate how you feel and give you a next step, like “Let’s try one small thing together,” or “Do you want to talk or be quiet for a bit?” Saying the same kind thing over and over is part of what makes it powerful — familiarity builds trust.

We also remember to show these words with our actions. A consistent bedtime, dim lights, turning off screens an hour before sleep, reading a quiet story together, or a gentle hug can make the phrases mean even more. When you hear us say, “You did your best,” we also point out the little things you did — the ones you might not notice — so the words become real. Encourage yourself to repeat helpful phrases too. Saying, “I can try one thing” or “This will pass” out loud can calm your body and help your brain focus.

We don’t promise that phrases alone will fix everything, but they are small tools you can carry. If you hear us say them, know we mean it. If you say them to yourself, they can steady you. We’re learning with you — being patient, keeping bedtime routines, and speaking with kindness so you grow braver, calmer, and more ready for whatever comes next.