Small Daily Habits That Strengthen Emotional Connection When You Have Young Kids

At Parenthood360, we know parents are stretched thin. Between school lunches, drop-offs, sticky fingers, lost shoes, daycare bugs and everyone constantly needing a snack, relationships can accidentally slip into survival mode. That is exactly why we’ve invited couples therapist Biannka Brannigan to join us as an expert contributor, offering grounded, practical relationship support for the real world of parenting.

Biannka specialises in working with couples on the brink of separation, guiding them back toward connection, trust and emotional intimacy. With a Master’s in Gestalt Psychotherapy, training from the Relational Life Institute, studies in Interpersonal Neurobiology with Dr Dan Siegel and experience in Dr Joe Dispenza’s Inner Health Coalition, she brings deep expertise to the emotional reality of modern family life.

And according to Biannka, connection isn’t built in grand gestures. It is built in micro-moments that happen in the middle of the chaos.

“Relationships are shaped by the countless small, intentional moments we share each day,” she says. “Especially when you have young kids, those moments matter more than ever.”

Here are the simple daily habits she recommends to keep your connection anchored, even when you’re running on empty.

Create a Ritual

Biannka says small rituals act like emotional glue.
“Develop tiny, consistent acts that you do for each other, even on tough days,” she explains. “It could be taking turns making coffee exactly how your partner loves it, or sharing a longer kiss before one of you leaves the house.”

These rituals tell your partner: even in the chaos, I see you.

Connect with Yourself First

“Checking in with your own feelings and needs is essential,” she says. “When you’re in tune with yourself, you bring more empathy and presence to the relationship.”

Because let’s be honest: when you’re overwhelmed, touched-out or exhausted, connection becomes harder. Parenting drains the prefrontal cortex. A self-check helps you show up with clarity rather than reactivity.

Watch and See

Long-term relationships plus young kids equals a fast path to seeing each other only as co-parents.
“Make the effort to see them as an individual again,” Biannka says. “Not just a parent, but a human being with dreams, quirks, and an inner world.”

In the Parenthood360 universe, we call this remembering the person you chose before the tiny dictators arrived.

Cherish Your Partner

These moments aren’t about perfection. They are about appreciation.
“Let your partner know how much you value their efforts,” she says. “Even if it wasn’t done perfectly.”

A small “Thank you, that helped me so much” goes further than couples often realise.

Play

If there is a habit parents accidentally drop first, it’s play.
“Playfulness keeps a relationship vibrant,” Biannka says. “It reminds you that you’re not just co-managing a household. You’re partners.”

This doesn’t mean planning a whole date. It can be teasing, laughing, dancing in the kitchen, or sharing an inside joke about the day’s chaos.

Be Curious

“Curiosity is a powerful tool for emotional intimacy,” she says. Ask things like:
“What was that like for you?”
“Tell me more about that.”

This shifts conversations from logistics to connection. It keeps the relationship alive, not just functional.

Physical Touch

“Daily physical touch regulates the nervous system and strengthens connection,” she explains.

A hand on the shoulder, a hug longer than three seconds, holding hands during a show after the kids finally go to bed. These moments reset the body and the bond.

Why This Matters for Parents

Parenthood360 sees this all the time: parents running on autopilot, trying to hold everything together, feeling guilty they aren’t “doing enough.”

Biannka’s reminders are a breath of air. Connection doesn’t require grandiosity. It requires intention.

Love is a practice built in tiny, ordinary moments.

“Relationships need ongoing attention to the small details,” she says. “Those micro-moments create empathy, understanding and resilience that strengthens your emotional bond.”

And in the world of parenting, resilience is gold.

About Biannka Brannigan

Biannka Brannigan is a couples therapist specialising in high-conflict relationships and partners on the brink of separation. She holds a Master’s in Gestalt Psychotherapy and is trained in the Relational Life Institute’s couples therapy method. She has studied Interpersonal Neurobiology with Dr Dan Siegel and contributed to Dr Joe Dispenza’s Inner Health Coalition. She also holds a Master’s in Community Development, giving her a systemic lens that acknowledges how societal forces influence our relational patterns.

As a Parenthood360 contributor, she offers honest, compassionate and practical guidance designed to help real parents strengthen connection in the thick of family life. You can reach Biannka here. https://www.biannkabrannigan.com/