Starting Strong: Building Healthy Routines for the New School Year
It’s hard to believe summer is already winding down, but here we are! We’re excited to get back to school but won’t turn a blind eye to the fact that this transition can be hard.
The shift from relaxed summer schedules to the structured routine of school days requires careful planning and healthy habits to ensure everyone starts the school year on the right foot.
Whether you’re a young parents with kids going into kindergarten, fresh out of high school going off to university, or 40 years old going back to school as part of a mid-life crisis (we totally support it), or somewhere in between, here are some tips to make the best out of back-to-school season!
1. Establish a Consistent Sleep Schedule
Adequate sleep is critical for both children and adults alike to stay energized and focused (and certain you won’t miss any class from sick days!). Start by gradually adjusting bedtime and wake-up times a few weeks before school starts. Aim for the following sleep durations:
Children aged 6-12: 9-12 hours
Teenagers aged 13-18: 8-10 hours
Adults: 7-9 hours
Creating a calming bedtime routine, such as shutting off screens an hour before bed, reading a book, and taking a warm bath, can help signal to the body that it's time to wind down.
2. Plan Nutritious Meals and Snacks
A balanced diet supports energy levels, concentration, and overall health. Plan and prepare meals and snacks that include a variety of food groups:
Breakfast: A combination of protein, whole grains, and fruits (e.g., whole-grain toast with avocado and eggs topped with microgreens, or yogurt with berries and nuts).
Lunch: Include lean proteins, vegetables, and whole grains (e.g., a turkey and veggie wrap, or a quinoa salad with chickpeas and microgreens).
Snacks: Choose healthy options like fruit, nuts, cheese sticks, veggie sticks with hummus, or peanut butter oat balls with Pure Microgreen Powder.
No matter what your meals look like, get your entire daily serving of vegetables with 1/2 a scoop of our Pure Microgreen Powder mixed in!
3. Create a Homework and Study Routine
Establish a dedicated, distraction-free area for homework and study time. Set aside a specific time each day for schoolwork to help you or your children develop good study habits. Encourage breaks to avoid burnout and keep the sessions manageable.
We love the Pomodoro technique to stay focused and productive! By breaking work into 25-minute intervals, called "pomodoros," followed by short breaks, this method helps maintain high levels of concentration and reduces mental fatigue. It encourages effective time management and can lead to improved work quality. Additionally, the regular breaks promote better mental health by preventing burnout and reducing stress.
Whether for you or your kids, this technique makes studying a breeze!
4. Encourage Physical Activity
Physical activity is essential for physical health and mental well-being. Encourage your children to participate in extracurricular activities like sports, dance, or martial arts. Family activities, such as evening walks, bike rides, or weekend hikes, can also be a great way to stay active together.
5. Prioritize Mental Health
The start of a new school year can be stressful. Open communication is key to supporting your family’s mental health. Encourage them to talk about their feelings and any concerns they might have. Teaching mindfulness techniques, such as deep breathing or meditation, can also help manage stress and anxiety.
6. Limit Screen Time
Set guidelines for screen time to ensure it doesn’t interfere with sleep, physical activity, or homework. Encourage screen-free activities such as reading, board games, or outdoor play.
7. Organize School Supplies and Backpacks
Keep school supplies and backpacks organized to reduce morning stress. Prepare the night before by packing backpacks, laying out clothes, and organizing lunchboxes. This helps create a smooth start to the day and ensures nothing important is forgotten.
8. Eat Dinner as a Family
Eating dinner as a family gives you an opportunity to connect and discuss schedules, responsibilities, and any issues that arise. This fosters communication and allows everyone to stay informed and involved in family decisions.
9. Set Realistic Goals
Help your children set realistic academic and personal goals for the school year. Break larger goals into smaller, manageable steps, and celebrate their achievements along the way to build confidence and motivation.
10. Stay Involved
Maintain regular communication with teachers and stay informed about your child's progress. Attend school events, parent-teacher conferences, and volunteer when possible. Your involvement shows your children that their education is a priority.
If your partner or spouse is going back to school, be sure to offer them support they need as well, whether that be space and quiet to study or someone to help with flashcards before a big exam.
Make Back to School a Breeze
Building healthy back-to-school habits for your family involves planning, consistency, and communication. By prioritizing sleep, nutrition, physical activity, mental health, and organization, you can help ensure a smooth transition into the new school year. Remember, the goal is to create a balanced routine that supports the well-being and success of every family member.
Here’s to a healthy and successful school year!