The annual back to school ritual is a familiar one: the rush of supply lists, searching for the perfect first- day outfit, and the lingering sense of excitement and dread. While these elements are undoubtedly part of the experience, there is more to consider as the summer winds down and the school year looms. Beyond the classroom and curriculum lies a crucial foundation for a successful academic year.
This blog is designed to help you navigate the often chaotic back to school season. From physical health to mental preparedness, we’ll provide some practical tips to set you up for success and a smooth transition to the school routine.
Top Physical Health Tips
A strong foundation in physical health is the first step to preparing for a healthy school year. Developing and expanding on the good habits you already have will make things easier as school gets into full swing. Here are five areas to focus on:
- Nutrition: Fuel your child’s body and brain with a balanced diet rich in fruits, veggies, whole grains, and lean proteins. Plan and prepare now for the colorful and enticing meals you want to have ready as soon as that first bell rings. Involve the whole family in meal planning and preparation to make healthy eating enjoyable. As a family, decide what meals would be best for dinners, and what meals can create a nice lunch to pack. Check out Strong 4 Life for a few recipe ideas to get you started. Practice making your chosen meals with the kids so they are ready to help when the morning rush starts. Finding your go-to recipes now removes the guesswork when you’re already busy.
- Exercise: Make physical activity a daily priority. Starting now in the few weeks before class is in session is the perfect time to build habits that last. Incorporate fun activities like biking, dancing, or playing tag. Find which activities work best for your family and can keep up with the ever-changing school schedules. Encouraging participation in school sports or after-school clubs is also a great way to help your kids stay active, have increased social interaction, and learn how to work as a team. Many school sports or clubs start the week or two before school, so find out now what your kids may be interested in.
- Sleep: Prioritize quality sleep for you and your littles. Start now to build a reservoir of rest for when the stress of school begins. These routines can easily carry over into the school year, boosting your rest year long. It’s important to not be sleep-deprived when the first bell rings. Begin with creating a calming bedtime routine, establish a healthy sleeping environment, and limit screen time before bed. Aim for consistent sleep schedules to regulate your family’s internal clocks. For more information, the CDC has a great article about sleep.
- Immunizations: Ensure you and your children are up to date on recommended vaccinations to protect against preventable diseases. Be sure to check with your school about required immunizations before the first day so the kids don’t miss out. Consult your pediatrician for information regarding your child’s specific needs. Need more information about pediatric care? Check out our article: Building a Healthy Future: Zion HealthShare’s Approach to Pediatric Care
- Vision and Dental Care: Schedule regular check-ups to detect and address any potential issues before the school year is in full swing. Nobody wants to find out if they need glasses after struggling through half of a school year or suffering from tooth pain.
Essential Emotional Health Strategies
Watching out for your child and yourself emotionally is another important way to prepare for school. Emotional health is just as important as physical health and can impact a person’s ability to succeed. A stable emotional foundation at home can help kids and parents navigate the challenges and stresses of a new school year. Here are a few key areas to focus on.
- Routine: Establishing a consistent routine can help reduce anxiety and create a sense of stability. For kids, having a predictable schedule for school, homework, meals, and bedtime can provide a comforting structure. While the hustle and bustle of school hasn’t started yet, creating a plan together as a family will help everyone be ready for that first day. Lean on each other for support. Can older kids help get the younger kids out of bed while the adults are getting breakfast ready? Can those healthy packed lunches be prepared the night before, ready to go in the morning? A family calendar with important dates and activities can also help manage routines and expectations.
- Mindfulness and Relaxation: Introduce mindfulness practices and relaxation techniques to help manage stress. Simple activities such as deep breathing exercises, meditation, or yoga can be beneficial. Many resources are available online that can help guide kids and adults in these activities. The Yoga Journal shared 4 of their favorite yoga YouTube Channels for Kids. A short activity after school like a quick yoga session can help calm kids and prepare them for the rest of their evening. And it may give mom and dad a moment to breathe once the whole family is home.
- Self-Care: Teach your child the importance of self-care, and model it for them. Simple habits like taking breaks, pursuing hobbies, and getting enough rest can make a big difference. It’s okay to not immediately get off the bus and start on homework or a 10-minute break in between subjects can help recharge for the rest of the day.
- Screen Time: Establish healthy screen time limits for the whole family. This protects mental health and promotes outdoor activities. Encourage engaging alternatives like reading, playing board games, and spending time outside.
Practical Back to School Tips for a Smooth Transition
Starting the school year off on the right foot involves more than just physical and emotional preparation. There are a lot of things you can do to help your family have a great school year, and each family will have different strategies that work best for them. Here are a few bonus tips to help you brainstorm ideas to try:
- Organize School Supplies: Ensure your child has all the necessary school supplies well before the first day. Stores start selling out of items right before school starts, and you don’t want to panic trying to find the perfect pencil case. Create a checklist of required items and involve your child in the shopping process. This not only makes it fun, but also makes sure you get everything your family needs. Organize supplies at home to make them easily accessible.
- Set up a Study Space: Create a designated study area that is quiet, well-lit, and free from distraction. Having a consistent place to do homework can help kids improve focus and productivity. This can be a great place to store those newly purchased school supplies, and easy to check and restock throughout the year.
- Creating a Healthy Home Environment: Maintaining a clean and healthy home environment is essential for each member of the family. Regular cleaning, good ventilation, and minimizing allergens can create a safe space for your family. Involve your kids in age-appropriate cleaning tasks to teach responsibility and contribute to the family. Consider what cleaning routines may be most beneficial during the school year. Maybe the kids can take turns unloading, loading the dishwasher, or taking out the trash. Whatever it is, make sure it’s realistic for age and the time available.
Make Back to School a Breeze
Preparing for a new school year involves more than just buying supplies and choosing outfits. It’s about setting up your children, and yourself, for success through your physical and emotional health so you can focus on all the other tasks that pop up during the school year. Picking just a few of these tips to focus on as you approach this back-to-school season can create a smoother transition and a healthier, more productive year for your entire family. Remember every effort contributes to a positive start to the school year. If you find these tips helpful, share this blog with other parents to help them prepare for the school year! Here’s to a successful, healthy, and fulfilling school year ahead.
