Four small daily practices that turn the dinner table, the car, and the bedside into wellbeing rituals. No app required.
PEGG isn't a program. It's an acronym my co-author Dale and I built to make four daily wellbeing practices easy to remember when you're tired and the kids are wild and you have 90 seconds before bedtime turns ugly.
Play. Exercise. Gratitude. Giving. Four practices, five minutes a day, and the whole emotional climate of a family shifts inside three weeks.
We don't mean toys. We mean playful rituals, the dinner table game, the silly walk to school, the made-up song you invent on the way to swimming. Try this one tonight: at dinner, whoever can't name three good things from their day eats dessert last.
Not a workout. Not a sport. Just movement, ritualised. The 90-second after-school dance break does what no parental lecture can: it physically resets the nervous system. Pick a song, dance like an idiot, watch your child go from rigid to laughing.
Last 90 seconds of every day, before lights out: each family member names three good things from the day. Smaller is better. The way the bread tasted. A kid laughed at your joke. The research from positive psychology is robust: 21 days of daily gratitude lifts mood baseline measurably.
The forgotten one. Once a week, each kid names one thing they did to help someone, sibling, classmate, neighbour. Specific. Small. Real. Giving lights up the same reward centres as receiving, but the effect is twice as long-lasting.
See more family rituals (free PDF)A printable 2-page summary with the key takeaways. Perfect for staffroom walls, fridge doors, or the back of a planner.
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