Kids and their caregivers are counting the days until school starts again, some with more joy than others. Returning to school can prove challenging for kids as they face meeting new teachers and friends. If they are changing schools, learning new routines and navigating unfamiliar hallways can add stress too.

 

While you can't be by their side for the entire first day, there are things you can do in advance of the big day to make sure they're as mentally and physically ready as possible. Try these tips to help make the vacation to school transition go smoothly:

 

Establish a new sleep routine before school starts. As much as they may not like it, kids will benefit from establishing a new sleep routine a few weeks before school starts. Gradually work on shifting bedtime and rising times a bit earlier to avoid them being grumpy zombies on the first day.

 

Involve kids in the readiness routine. If kids are allowed to choose their own school supplies, they are more likely to be excited about the opportunity to use them. As you unwrap school supplies and ready their backpack, talk to them about what to expect in the classroom and what the new after-school routine will look like. Such as homework before games or television, and other changes, like earlier bedtimes or maybe less screen time.

 

Make them masters of the menu. Talk to your child about school lunches and snacks before the first week of school. Make a list of foods they will enjoy and let them be a part of the shopping experience. If your child is old enough, have them pack their lunches the night before by themselves.

 

Establish new rules for screen time. While limiting screen time is always a good idea, it's especially important when the school year begins. Research suggests that excessive screen time contributes to attention deficit hyperactivity disorder (ADHD) in children and adolescents. In fact, kids aged 5 or younger who experience two or more hours of daily screen time are nearly eight times more likely to be diagnosed with focus-related conditions including ADHD.

 

In addition, screen time before bed has been shown to negatively impact sleep patterns in children, specifically making it harder for them to fall asleep.

 

The National Institute for Health recommends replacing screen time before bed with calm activities such as reading, coloring, and conversation.

 

Talk through first-day fears. In the days leading up to the first day or return to school, talk your child about how they are feeling. If they are feeling nervous, reassure them that it is normal. Let them talk through the specific things they're concerned about and discuss strategies for how they can handle those moments. This might include teaching them simple breathing techniques to help them calm down or letting them know which teachers, or other people at the school, they can turn to for help.

 

Be sure to make time for a check-in after the first day to see how it went. Celebrate their achievements and talk about what was scary, frustrating, or unclear and explore ways to make the next day (and the next day and the next) go more smoothly.