The back-to-school season is upon us, making it the perfect time to refocus on establishing healthy habits and routines for a successful academic year. The past few years have taught us the importance of stability and normalcy, so whether your mornings or bedtimes get a little hectic, most families benefit from a bit of extra structure in their day.
Routines at home help youth feel safe and secure, which is especially important during times of change, like the start of a new school year. Here are some tips and information to set your youth up for a great year:
1. Create Routines Together
Involve your youth in creating their routine. When they participate in this process, they are more likely to take ownership and feel empowered. This collaborative approach makes routines more practical and helps your child feel more in control.
Tip: Focus on what works for your child. A routine that fits their needs is a valuable skill that can support their growth into adulthood.
2. Set Realistic Goals
Remember who this routine is for and set realistic goals. Setting them up for success means being mindful of what you know is realistic from the get-go. If your child has difficulties getting to bed on time, factor that into the routine so that they don’t get discouraged. Adjust expectations to fit their needs. For example, if morning showers are a hassle, move them to the evening. Small adjustments can prevent frustration and make mornings smoother for everyone.
Tip: Celebrate small successes to keep your youth motivated and build their confidence.
3. Prioritize Bedtime and Sleep[i]
A good night’s sleep is essential for your youth’s well-being. Children aged 6-12 need 9-12 hours of sleep per night, while those aged 13-18 require 8-10 hours. Proper sleep improves attention, learning, and memory, as well as mental and physical health. To foster good sleep habits:
- Maintain Consistent Bedtimes: This is just as important as the amount of sleep.
- Limit Screen Time Before Bed[ii]: Avoid screens at least 30 minutes before bedtime to help youth relax and reduce exposure to bright lights.
Tip: Develop a calming bedtime routine to signal that it’s time to wind down for the night.
4. Manage Healthy Screen Time[iii]
Screen time is an inevitable part of modern life, especially with online schooling and digital activities. However, there are ways to ensure it is beneficial:
- Mentoring Over Monitoring: Understand why your youth uses their devices and what they gain from them. It’s not just about setting time limits but guiding them to use screens positively.
- Engaging in Media Conversations: Have open conversations about what they’re watching. This can range from social media trends to important issues like body image and cyberbullying.
- Encouraging Offline Activities: Promote hobbies and family activities that do not involve screens, such as board games or art projects.
Tip: Set clear boundaries and promote engaging alternatives to screen time.
5. Ask and Listen
Make sure to understand what they want from their routine. Ask them questions about what they want to achieve and why they might want to work on building healthy habits. Check-in often about how it’s working for them and be open to adjustments.
Tip: Make it a two-way conversation. Listening to their input ensures they feel valued and invested in their routine.
6. Start Small and Build Up
Start with small changes to avoid overwhelming your youth. This can help you and your child find success with their routine early on, which is motivating for them to keep it up. Celebrate early successes and gradually build up to a full routine once they feel confident. This approach makes the process less daunting and more manageable.
Tip: Build on successes to maintain momentum and encourage ongoing positive habits.
Preparing for the back-to-school season doesn’t have to be stressful. By establishing healthy routines, you can ensure a smooth transition and set your child up for success.
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[i] American Academy of Pediatrics (Copyright © 2016)
[ii] Mayo Clinic. (2016). Better sleep in 6 steps. Retrieved from https://newsnetwork.mayoclinic.org/discussion/better-sleep-in-6-steps/
[iii] MPR News. (2019). At your wits’ end with a screen-obsessed kid? Retrieved from https://www.mprnews.org/story/2019/06/30/npr-screen-obsessed-kids-tips