Back to School: The Importance of Healthy Routines At Home

Article written by Denver therapist, Lauren Battista 

Summer break offers students and families a much-needed reset from the chaos of the school year.

However, this time can also be disruptive to the routines and rituals that have been so helpful in maintaining order and stability throughout the school year.

As children enjoy their time off, it’s natural for structure to take a backseat to relaxation and fun.

But as summer is starting to wind down, re-establishing healthy habits and routines can make the process of returning to school smoother, more successful, and less stressful.

Let’s explore how to make this transition to the new school year not just bearable, but enjoyable and beneficial for the entire family. 

The Importance of Routines on Kids’ Well-Being

Routines have a profound impact on children’s well-being.

Just like adults, kids thrive on predictability and structure.

Familiar routines provide a sense of confidence, control, and security, helping children develop essential skills such as time management, organization, discipline, and personal accountability.

These skills not only reduce stress but also lay the foundation for a successful future. 

Research indicates that children who adhere to consistent routines tend to excel academically, develop stronger emotional regulation skills, and demonstrate fewer behavioral issues.

Schools adopt structured schedules to minimize distractions, foster a secure environment, and to establish clear expectations for all students to be aware of.

When children have predictable routines, they can engage more effectively and experience reduced feelings of overwhelm that can arise when they feel thrown off.

By implementing and sustaining similar routines at home, children can feel empowered to more seamlessly navigate between school and home life.  

Expert Tips for Creating a Successful Back-to-School Routine

Establishing Consistent Sleep Patterns

Sleep is crucial for overall health and well-being at any age.

Read More: “Boosting Your Teen’s Confidence: Tips For Raising Self-Esteem”

To get the most quality sleep, it is best to maintain regular bedtimes and wake-up times.

With repetition, this practice allows your brain to more easily shift into and out of sleep states. 

Additionally, developing healthy bedtime habits that promote relaxation, such as adjusting lighting, bedding, and room temperature can help kids feel comfortable and even look forward to going to sleep.  

Adequate sleep also enhances energy levels, focus, and alertness throughout the day.

According to the American Academy of Pediatrics, school-aged children typically require 9-12 hours of sleep each night.

Consistent sleep patterns not only improve attention, behavior, and learning but also contribute significantly to mental, emotional and physical health.

Set Up a Structured Morning Routine

Mornings can be hectic when we’re not prepared and don’t leave enough time for tasks that are seemingly small.

Think about what all you need to achieve in the mornings. Oftentimes, this begins with getting some stuff out of the way the night before, such as laying out clothes, packing bags, having food prepared, etc.

Once you have come up with a morning routine that feels workable, you could try writing it out or creating a visual schedule for younger children and displaying it somewhere for everyone in the family to see.  

In the mornings, consider that kids need to allot time to use the bathroom, get dressed, engage in personal hygiene practices (shower, brush teeth, comb hair, wash face, etc.), have breakfast, and gather their belongings.

It is always best to allow for more time than you think you will need as you are getting back into the school-time routine. This will leave less room for chaos and help to reduce stress, ensuring a smooth start to the day.  

Don’t forget breakfast!

Research has shown that kids who eat breakfast and get their key nutrients in at the start of the day perform better on tests and other tasks.

Even if your schedule does not allow for a full-blown sit-down meal in the morning, there are quick options that can provide essential nutrients such as protein bars/shakes, granola, yogurt, fruit, muffins and more.

If breakfast at home is not an option, many schools offer breakfast programs that you can inquire about. 

Create a Balanced After-School Routine

After a long day at school, children can feel drained.

Plan for after-school routines that consider different energy levels.

Healthy snacks can help hold kids over until dinner, especially if they are going straight from school to another activity.

Remember to also ensure there is time for homework, relaxation, and any extracurricular activities.

Incorporating a mix of activities can help keep children engaged. Balance homework time with physical activities, creative projects, and free play.

This variety helps children decompress and manage their energy effectively. 

Incorporate Healthy Eating Habits

A balanced diet and proper hydration are both vital for cognitive, emotional, and physical health.

Read More: “Understanding Common Mental Health Challenges Faced By Teens”

Having nutritious meals, drinks and snacks available allows children to fuel their bodies and minds and improves mood and energy levels.  

When possible, involve children in meal planning and preparation to teach them about healthy eating.

Encourage them to try new foods and make balanced choices. 

While all foods in moderation have their own benefits, keep in mind that food options jam packed with sugar and dyes sometimes have little to no nutritional value and can leave kids feeling less than satisfied.

The key here is balance- if you can, look for items that provide both taste AND nutrients to keep kids feeling happy and healthy. 

If it is possible, create structured opportunities for meals to help maintain a sense of consistency and to emphasize the importance of regularly eating.

Plus, mealtimes can serve as an opportunity to bring family and/or friends together regularly, providing built-in time for communicating, bonding and sharing quality time together. 

Manage Screen Time and Technology Usage

Although this can sometimes erupt in fights, it really is important to teach children to use technology responsibly.

Read More: “What Parents Need To Know About Social Media And Teens’ Self-Esteem”

When possible, set limits on screen time, especially before bed, to prevent blue light exposure from disrupting sleep.

Encourage breaks from screens throughout the day to allow for time to be spent on other activities and responsibilities. 

The American Academy of Pediatrics recommends no more than one hour of screen time per day for children aged 2 to 5 and consistent limits for older children.

You can also create tech-free zones, such as during meals and in bedrooms, to promote better sleep and family interaction. 

Encourage Physical Activity and Exercise

Regular physical activity promotes health, improves sleep quality, and helps release excess energy and stress.

Incorporate opportunities for exercise into your child’s daily routine to keep them active and healthy.  

Physical activity doesn’t have to be structured sports, although options such as playing on a sports team inside or outside of school can be fun for some kids.

Other ideas include activities like walking, biking, dancing, or playing at the park.

Aim for at least 60-minutes of moderate to vigorous physical activity (play) each day, as recommended by health experts. 

Conclusion: Setting Your Child Up for Success

Remember, establishing back-to-school routines isn’t about striving for perfection—it’s about progress and it’s normal to experience highs and lows along the way, especially since heading back to school after summer break can be bittersweet for kids.

Consider starting with one or two manageable changes and gradually build from there if it feels beneficial.

Since every family is unique, tailor routines to suit your lifestyle. 

Take the transition back to school in stride and remember that with repetition, time and consistency, these habits really do pay off.  

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Lauren is a licensed counselor in Denver who works with pre-teens, teens, adults and offers parent support.

Denver Therapist, Lauren Battista

In addition to her clinical work as a therapist, Lauren has worked in middle schools helping her understand on both sides, the important impact routine at home has on kids performance and well-being at school.

Lauren helps teens and adult establish healthy routines to support their mental and physical health. As challenges arise, in establishing routine (as it often does), Lauren uses her therapeutic background to help people navigate stickiness. While it may take time, patience is the key.

Lauren provides therapy for those struggling with anxiety, depression, life-transitions, trauma, school-related issues, relationship issues and more. Learn more about Lauren through her bio on our website.

Follow her on instagram at @lb_does_therapy for more tips.