One of my main jobs as a parent is to expose my children to a wide variety of people and experiences. I do so with the hope that they become more open-minded, collecting a broad spectrum of colors with which they can paint the story of their lives.

Here are expert-approved tips on how to get your kids to try new things without freaking them out.

Start with what they know

“We want our kids to feel confident about their strengths and use that as a springboard to try something new. What are our kids good at? What are they comfortable with? How can we help them advance in that?” he said. For example, “if they play a musical instrument, what is another venue where they can play that instrument?”

There’s no need to learn a new instrument, figuratively and metaphorically speaking — just an opportunity to push your child to try something new with the skill or hobby they know.

Routines are your friend

Sometimes a new thing works best when it is part of an old thing. This is a particularly helpful tactic with neurodiverse children as well as others averse to change, said Karen VanAusdal, senior director of practice at the Chicago-based Collaborative for Academic, Social and Emotional Learning.

Here’s a small example of my own: My sons and I often go out for Korean food on Thursday nights. Recently, we tried a new restaurant where the food was a little different. They, much to my surprise, didn’t mind! The idea of eating at a Korean restaurant together felt so safe, exciting and familiar that they were willing to try foods they had never had before.

Make a list

Ask your child what new things they want to try out — or have them write a list, VanAusdal said. Help them figure out what it is they are worried about when they avoid new things, whether it’s a sleepover at a friend’s house or a new pasta dish.

Sometimes the act of identifying and naming fears can help diminish them. It’s a way to feel in charge of your emotions and understand the connection between feelings, thoughts and actions.

“As part of this conversation, you can have them do an exercise in which they imagine doing something they love to do. And then ask them to think about if they never tried that,” she said. “It will help them see how while there might be a little risk involved (in doing new things), the reward can be huge.”

Sympathize and encourage

“Communicate acceptance. Acknowledge that something might be scary or distressing or uncomfortable or hard,” Lebowitz said. His advice: Tell them directly that you know that this is scary or hard for them. Make it OK. But don’t stop there.

It’s important to project confidence in your child, Lebowitz added. “Say you believe they have the capacity to handle those challenges and tolerate the discomfort or worries or negative feelings” that might come along with doing new or scary things.

Parents and caregivers are like mirrors for children, he said, and “if the reflection the parent creates is vulnerable, weak or incapable, then that is how they see themselves.”

Consider if they are doing enough

Parents and caregivers should also do some reflecting of their own, Lebowitz said. Does your child really need to try tofu, martial arts or a sleepover at grandma’s house?

Or, maybe, are they doing perfectly, imperfectly, OK?

He said it’s helpful to conceive of this process through the lens of food. Is their diet so restricted that they are harming their health? Or do they eat a mostly balanced diet that you, the parent, wishes was more adventurous but poses no risk to their well-being.

“It really matters which one it is. If your kid is functioning overall, they are doing the basics, they have some friends, then be encouraging, but don’t overstress on everything they are not doing,” Lebowitz said. “Sometimes doing that stops us from focusing on the things they are doing.”