What phrase trains “notice the body, then choose” when energy spikes? 

Parenting Perspective 

Children’s bodies often speak before their words do. When excitement, frustration, or restlessness surges, you can see it instantly: bouncing feet, clenched fists, darting eyes. These are the physical signs of emotional overflow. In those moments, telling a child to “Calm down” rarely works because they do not yet know how to connect body awareness to self-control. 

The key is to help them build a bridge between sensation and choice. A short, repeatable phrase like “Notice your body, then choose” becomes that bridge, a gentle reminder that emotions do not have to dictate behaviour. It teaches that power lies not in stopping feelings, but in pausing before acting. 

Why Body Awareness Comes First 

Before children can manage emotions, they must first notice them. Their bodies give early clues (fast breathing, tense hands, jittery movement), but they rarely connect those sensations with what is about to happen next. By naming and noticing the feeling in their body, you help them step out of automatic reaction. 

• “I can see your hands are tight. That is your body saying it is getting full of energy. What do we choose next?” 

The question invites awareness without blame. It shows that energy is not “bad”; it is simply a signal waiting for guidance. 

Creating a Catchphrase for Regulation 

A phrase like “Notice, then choose” works best when it is practised during calm times. You can make it part of your shared vocabulary: 

• When they start to fidget: “Notice your body…” 

• When they begin to speak sharply: “Notice first…” 

• When calm returns: “You noticed and chose; that is how you lead your feelings.” 

Keep the phrase rhythmic, almost like a mantra. Over time, it becomes internalised, a small, steady voice that interrupts impulsive moments before they spiral. You can even pair the phrase with an action: 

• Hand over heart to notice heartbeat. 

• One deep breath before deciding. 

• A quiet step backward to create space. 

These micro-routines anchor the abstract idea of choice in something physical and repeatable. 

Turning Energy Into Awareness 

When children feel their energy rise, the phrase helps them realise they have options: to breathe, to slow down, to walk away. This reframes energy as information, not guilt. The aim is empowerment: “I can feel big things, and I can still choose what to do.” 

If your child forgets and acts out impulsively, use the same phrase gently afterwards: “Next time, when you feel that energy, remember: notice, then choose.” The calm tone keeps the phrase safe, so it becomes a guide, not a threat. 

Spiritual Insight 

Islam teaches believers to cultivate muraqabah, a deep awareness of one’s state before acting or speaking. This awareness is the foundation of self-discipline and emotional balance. 

Awareness Before Action 

Allah Almighty states in the noble Quran at Surah Al Hashar (59), Verse 18: 

‘All those of you who are believers, seek piety from Allah (Almighty); and let every person anticipate (the consequences of) what they have sent forth (in the Hereafter) for the next day; and seek piety from Allah (Almighty); as indeed, Allah (Almighty) is fully Cognisant with all your actions.’ 

This verse calls us to conscious reflection: to pause before action, considering consequence and purpose. Teaching your child to “notice, then choose” echoes this principle in daily life. You are nurturing mindfulness not just for calm behaviour, but as a spiritual habit of accountability. When a child learns to check their body before reacting, they are practising the very essence of taqwa: being aware, intentional, and gentle in how they respond to life. 

The Prophet’s ﷺ Guidance on Emotional Balance 

It is recorded in Sunan Abu Dawood, Hadith 4782, that the holy Prophet Muhammad ﷺ said: 

‘If one of you becomes angry and he is standing, let him sit down; if the anger leaves him, well and good; otherwise, let him lie down.’ 

This hadith provides a physical method to calm emotion, transforming awareness into action. Teaching your child to notice their body and choose calm movement mirrors this prophetic wisdom. You can say softly, “When we feel our energy rise, we pause; because calm choices come from Allah.” Over time, this practice becomes spiritual regulation, the habit of living awake and aware.