Back to School, Back to Routine: Small changes can make a big difference

Going back to school means getting used to earlier mornings, busier days and a regular schedule again. It can take a little time to get back into the groove, and that is okay.  

A few simple habits can help make your school days feel easier and help you feel more rested, focused and ready for the day. 

Sleep Well 

Getting enough sleep can help with your energy, mood, focus and learning.  

Try to: 

• Go to bed and wake up around the same time each day. 
• Start adjusting your sleep schedule before school starts. 
• Put screens away before bed when you can. 
• Give yourself time to relax and wind down at night.  

A good sleep routine can make those early school mornings a lot easier. 

Fuel Your Day 

Your body and brain need energy to get through the school day.  

Try to: 

• Eat breakfast when you can.  
• Have regular meals and snacks. 
• Drink water throughout the day.  
• Choose foods that help you keep energized. 

Even a little planning the night before can make mornings less rushed. 

Get Moving  

Movement can help you feel good, reduce stress and boost energy. 

You do not need to have to do a workout. Walk, play outside, dance, play sports, spend time on the land or do something active you enjoy.  

The best kind of movement is something you actually like doing.  

Get Ready the Night Before 

A few minutes of preparation can make a big difference in the morning. 

Before bed, try to: 

• Pack your school bag.  
• Set out your clothes.  
• Get your lunch or snacks ready. 
• Check what you need for the next day. 

The less you have to think about in the morning, the easier it can be to get out the door.  

Take Time to Recharge 

School days can be busy, and your brain needs breaks too.  

Make time after school to be active, have fun, spend time with family or friends and do things you enjoy.  

Try not to fill every part of your day with schoolwork, activities or screens. In the evening, take some time to relax and limit screen time. This will help make it easier to fall asleep. Giving yourself time to recharge is a big part of a healthy routine. 

Check in With Yourself 

Going back to school can bring all kinds of feelings. You might feel excited, nervous, tired, stressed or a little bit of everything. Give yourself time to adjust.  

If something is bothering you or school starts to feel like too much, talk to someone you trust, like a parent, caregiver, teacher, friend or another trusted adult.  

Find a Routine That Works for You 

There is no perfect routine. Start with one or two small changes and build from there. What matter most is finding a routine that helps you feel rested, prepared and ready for the day!