With the new school year underway, students and families are settling back into routines. The first few weeks can often feel hectic focusing on schedules, activities, and getting used to a new classroom or school. During this time, it is important to make sure students feel supported and have the tools they need to start the year on a healthy, positive note.

Developing healthy routines can help students adjust to the changes that come with returning to school. The Center for Disease Control and Prevention explains that healthy eating, consistent physical activity, and enough sleep with limited screen time play an important role in students’ overall health and well-being. 

One of the most important areas to consider is sleep. For some students, adjusting to an earlier morning routine can take time, and it may take a few weeks for their sleep schedules to catch up. Children aged 6-12 are generally recommended to get 9-12 hours of sleep, while 8-10 hours of sleep is recommended for teenagers aged 13-18. Getting enough sleep is extremely important because it can support attention, concentration, learning, and overall health. 

Families can support this adjustment by keeping consistent bedtime and wake-up times. The American Academy of Pediatrics encourages consistent sleep routines throughout the school year, not just at the start. Preparing students for school means a lot more than making sure they have everything in their backpack; it also means helping them establish routines and support systems that protect their well-being. 

Building A Morning Routine

A consistent daily routine can help keep the school year running smoothly. A few weeks into the school year is a good time to check in on whether mornings are feeling manageable. Is the wake-up time is still working? Is there enough time to eat breakfast? Is everyone getting ready without feeling rushed? If mornings have been hectic, families can use this time to make small adjustments to the routine, such as setting an earlier bedtime or preparing backpacks and clothes the night before. The American Academy of Pediatrics recommends keeping routines consistent throughout the school year, since steady habits can help students feel prepared and supported as they navigate their daily schedules.

Staying Organized and Managing Technology

Organization can make school responsibilities easier to manage. Designating a space where students keep their backpacks, shoes, and school supplies can help them easily find what they need each day. Using a planner or calendar can also help students track assignments and deadlines while building important organizational and time-management skills. 

Another important habit is learning how to manage technology. Students can create designated time for homework, studying, and entertainment to help balance school responsibilities with screen time. The CDC recommends healthy screen and sleep routines because electronic devices can interfere with sleep patterns. Students could create a “technology shutdown” before bed or keep their phones away while completing homework. Taking a short break after school before starting homework can also help students transition from the classroom to their responsibilities at home.

Making Time for Mental Health

School routines should not focus only on academics. Students also need time to relax, enjoy their hobbies and talk about how they are feeling. Creating a short after-school reset can give students time to unwind before beginning homework. This could include having a snack, taking a walk, listening to music or simply relaxing for a few minutes.

 Students can also have a 10-minute check-in with a parent, caregiver or another trusted adult. The CDC recommends creating regular opportunities for children and teenagers to communicate with trusted adults, noting that these conversations can support their health and well-being. Making open communication a regular part of family life can make it easier for students to discuss school, stress, friendships or other challenges before they become overwhelming. Making time for relaxation and relationships can help students maintain a better balance between school responsibilities and their personal lives. 

Small Habits Can Make a Big Difference

Maintaining healthy routines does not require students to completely change their lives. The most effective habits are often small ones that can be repeated consistently. Preparing a backpack the night before, following a morning checklist, organizing schoolwork, and setting aside time to relax away from technology can all help students feel more prepared for the school day. 

There will be days when a routine does not go perfectly, but that does not mean it has failed. The goal is to create habits that students can return to day after day. By focusing on small, realistic changes, students can feel more organized, confident, and ready to learn throughout the school year.

Fun Back-To-School Habits to Try

  • Create a “Launch Pad” – Pick one spot for backpack, shoes, keys, and other school essentials.
  • Try a Technology Shutdown – Put your phone away 30-60 minutes before bed.
  • Take a Walk and Talk – Go for a short walk with a friend, parent, or family member.
  • Color-Code Your Calendar – Use different colors for school, sports, friends, and hobbies. 
  • Reset and Try Again – If a routine does not work one day, start fresh the next instead of giving up. 

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References: 

American Academy of Pediatrics. (2024, August 5). Back-to-school tips for families. HealthyChildren.org.
https://www.healthychildren.org/English/ages-stages/gradeschool/school/Pages/Back-to-School-Tips.aspx 

Centers for Disease Control and Prevention. (2024, July 2). Sleep and health.
https://www.cdc.gov/physical-activity-education/staying-healthy/sleep.html 

Eunice Kennedy Shriver National Institute of Child Health and Human Development. (n.d.). Sleep. National Institutes of Health.
https://www.nichd.nih.gov/health/topics/factsheets/sleep 

Centers for Disease Control and Prevention. (n.d.). Tips to support healthy routines for children and teens.
https://www.cdc.gov/healthy-weight-growth/tips-parents-caregivers/index.html 

Centers for Disease Control and Prevention. (n.d.). Conversation tips for connecting conversations.
https://www.cdc.gov/healthy-youth/connecting-conversations/index.html

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