How to get your child to stay in their room in the morning
One trick that helped our early morning battles (and how to try it yourself!)
If your kid has started waking up before the sun and you’re the one dragging through the rest of the day because of it — I see you. I was there. Recently. And it was rough.
Mornings had started to feel like a full-on standoff. My 4-year-old would wake up needing to use the bathroom (fair), but after that? He needed help with every. single. thing. Then getting him back into his room until our 7:15 wake-up time? Basically impossible.
It felt like the second I opened my eyes, I was already in parenting mode. Zero buffer, zero quiet. And I knew he was old enough to do more on his own… we just hadn’t taught him how.
So we did something that changed everything.
We practiced it. Literally. We role-played the whole thing — start to finish.
And within a few days? It worked.
Let’s Back Up — Why Was This Happening?
Quick context: he’s always been a good sleeper, but a few months back he started waking earlier and earlier to go to the bathroom. Once he was up, he needed a lot of support to get back into his room and play quietly. And I started to dread those early wake-ups because I knew it would turn into a power struggle.
The problem wasn’t that he needed to go to the bathroom. The problem was that he had no idea what to do after. He was confused. He was wired. He was testing. And he needed guidance.
That’s where role-playing came in.
What Is Role-Playing (And Why Does It Work So Well)?
Role-playing is exactly what it sounds like — practicing a routine or situation ahead of time in a low-pressure, playful way.
Not in the middle of the meltdown.
Not when you're already both fried.
But in a calm moment — when you have time to walk them through it step by step.
It lets your child experience the routine without real-time stress. They get to rehearse what success looks like, feel proud, and build confidence in a way that actually sticks.
Here’s What We Did, Step By Step:
One Sunday afternoon, I told my son we had a special challenge: “We’re going to practice what to do in the morning when you wake up and need to go potty.” He lit up. He was in.
We started in his room, and I had him pretend to be sleeping. From there, we acted out the entire routine:
Quietly get out of bed
Walk to the bathroom
Close the door gently (he had been slamming it — not ideal at 5:45 a.m. 😅)
Use the toilet
Clean up and wash hands
Walk back to his room
Check his okay-to-wake clock
Choose a quiet activity until mom or dad comes in
We walked through it together a few times. Then I told him to try it solo while I “pretended to be asleep in my own bed.” I could hear him giggling the entire time.
That next morning, he did the whole thing on his own. It felt like magic — but it wasn’t. It was just practice!
OK-to-Wake Lights Are Great….. But Not Enough on Their Own
Let’s talk about the green light for a second. OK-to-Wake clocks are helpful — I’ve used them with both my kids and recommend them often. But here’s the deal:
🛑 Just buying one doesn’t teach your child what to do when it turns green.
🛑 It won’t fix the problem if your child doesn’t understand the plan.
✅ The light can be the cue, but role-playing is what gives it meaning.
Your kid can know that green = time to get up…. but if they don’t know where to go or what to do before that, it’s not going to help. They need a plan and they need to practice it!
What If Your Child Is Younger?
If your child is 2 or 3, the expectations should look different than they would for a 5-year-old.
2-year-olds may only be able to handle one or two simple steps (like going potty and then playing quietly for 5–10 minutes with a single toy)
3-year-olds might be able to manage a short sequence with visual supports (picture charts help!).
4–5-year-olds can often handle multi-step routines (once they’ve had time to practice and learn what’s expected)
No matter the age, the principle is the same: practice in advance and set them up to win!
What If They Wake Up Too Early?
I hear this all the time:
"My kid wakes up at 5 a.m. — I can’t expect them to be independent for two hours.”
Totally fair. Start small.
📉 Begin with a short window (15–20 minutes) where they play independently before you go get them.
⏱️ Practice that exact window with role-playing the day before.
📈 Once they can do that consistently, stretch it out little by little. For example, try 30 minutes, and then 45, etc.
It doesn’t have to be all or nothing. Progress counts.
Final Thoughts: This Doesn’t Have to Be Complicated
If your mornings feel chaotic, don’t overthink the fix. You don’t need fancy tools or a whole new routine. Sometimes, all it takes is a few minutes of calm, playful practice the day before.
As a pediatric OT and mom, role-playing is one of my favorite tools because it teaches them what’s actually expected, AND it’s fun for them. It also works.
If you try this, let me know how it goes. I’m cheering you on!
If you’re craving more routine-based tips, I’d love to help. My FREE Routines Guide walks you exactly through how to set up an appropriate routine at each age to give your child the consistency and predictability they (and you!) crave.