As summer winds down and the start of the school year approaches, many families are experiencing the excitement of new beginnings with the stress that often accompanies change. Specifically for children, especially those heading to school for the first time, the transition can be overwhelming. New teachers, new classmates, new schedules— that’s a lot to take in! Establishing a routine is an effective way to help children navigate these changes.
Routines provide a greater sense of security and predictability. Knowing what to expect can help reduce anxiety and create a solid foundation for success at home and in the classroom. Here are some practical tips for creating a routine that will help ease the back-to-school transition.
Establish a Consistent Bedtime
Especially for children, sleep is crucial to their well-being and ability to learn and focus in school. Setting a consistent bedtime ensures your children get the rest they need to be at their best. Aim for a routine that allows for enough sleep—typically 9 to 11 hours per night for school-aged children. Start winding down at least 30 minutes before bedtime by turning off screens and engaging in calming activities like reading or taking a warm bath. Consistency is important. Try to maintain the same bedtime, even on weekends.
Prep the Night Before
Mornings can be chaotic, but a little preparation the night before can make all the difference. Incorporate tasks like picking out clothes, packing school bags, and organizing materials needed for the next day into their bedtime routine. Those tasks will help them to reduce morning stress and develop good organizational habits. As they age, encourage them to take more responsibility for these tasks themselves.
Prioritize a Healthy Breakfast
A nutritious breakfast is fuel to kickstart your child's day. Studies have shown that children who eat a healthy breakfast are better able to concentrate, have more energy, and perform better academically. Incorporate foods that provide sustained energy, such as whole grains, fruits, and proteins. When mornings are busy, consider preparing breakfast options the night before, like overnight oats or fruit and yogurt parfaits.
Use a Planner to Outline Schedules
Whether a wall planner in a communal space or a personal planner your child can carry, having a visual representation of their schedule can be helpful to them, including information such as school activities, extracurriculars, homework time, and fun or downtime. A tool that helps them stay organized and can give them a sense of control over their day, which can reduce anxiety. For younger children, consider using stickers or color-coding to make the planner more engaging.
Additional Resources
If you're looking for more information to help support your child as they head back to school, Nemours Children's Health offers excellent resources. Their comprehensive guides cover everything from emotional support to practical tips for parents, ensuring you and your child are ready for the new school year.
Routines are more than just daily habits—they are the building blocks of a stable and supportive environment for your child. As the school year approaches, take the time to establish and maintain routines that will help your child feel secure, confident, and ready to tackle the new challenges ahead. With a little planning and consistency, you can make the transition back to school a positive experience for your entire family.