Preparing Your Child and Teen for a Successful School Year: Routines, Balance, and Managing Back-to-School Anxiety

As summer break winds down, many families start to shift their focus toward preparing for the upcoming school year. While the back-to-school season can bring excitement—new clothes, fresh supplies, and reunions with friends—it can also be a time of increased anxiety for children and teens. The transition from the relaxed pace of summer to the structured routine of school can feel overwhelming for kids and parents alike.

Whether your child is entering kindergarten or heading into their final year of high school, taking proactive steps during the summer can help set them up for success. Here’s how you can ease the transition, support emotional well-being, and foster healthy habits that last well beyond the first day of school.

1. Understanding and Addressing Back-to-School Anxiety

It’s normal for children and teens to feel a mix of emotions about going back to school. They may worry about new teachers, friendships, academic pressures, or changes in routine. Younger children often experience separation anxiety, while older students might feel performance pressure or social stress.

How to Help:

• Create space for open conversations. Ask your child how they feel about the upcoming school year. Validate their feelings rather than dismissing them. Saying, “I can see why that would feel scary,” helps more than “There’s nothing to worry about.”

• Provide reassurance with facts. Walk through what their day might look like. If possible, visit the school, look at class schedules together, or reach out to teachers ahead of time.

• Model calm confidence. Children look to adults for cues on how to respond. Expressing confidence in their ability to handle change can help ease their fears.

2. Start a Routine Before School Starts

A predictable routine offers children a sense of stability and security—key components for emotional regulation and focus. The transition to early mornings and structured days will be much smoother if you begin to shift into school-year rhythms during the last few weeks of summer.

Tips for Building a Routine:

• Gradually adjust sleep schedules. Start moving bedtime and wake-up times 15–30 minutes earlier each day until they align with school hours.

• Establish regular mealtimes. Eating at consistent times helps regulate energy and supports concentration during the school day.

• Create a morning and evening checklist. Visual schedules can empower younger children and reduce morning stress.

3. Foster Healthy Habits That Stick

Back-to-school season is the perfect time to build positive habits that support academic and emotional success. Focus on a few foundational areas:

How to Help:

• Sleep: Prioritize 8–10 hours of sleep (depending on age). Lack of sleep can contribute to anxiety, mood swings, and poor focus.

• Nutrition: Stock the house with nutritious snacks and balanced meals to keep kids energized throughout the day.

• Screen time: Begin setting boundaries around screen use, especially in the evenings. Limiting electronics before bed can improve sleep and reduce overstimulation.

4. Find the Right Balance: Avoid Over-Scheduling

In an effort to provide enrichment, many parents sign their children up for a full slate of extracurriculars. While activities can be wonderful outlets for creativity, fitness, and socialization, over-scheduling can backfire—especially when school is already a source of stress.

Consider These Guidelines:

• Watch for signs of burnout. If your child seems constantly tired, irritable, or overwhelmed, it may be time to scale back.

• Prioritize downtime. Unstructured time is critical for creative play, relaxation, and emotional regulation.

• Choose quality over quantity. Involve your child in decisions about what activities they truly enjoy or value.

5. Empowering Parenting Strategies for School Readiness

You play a vital role in shaping your child’s mindset and helping them thrive in the school environment. Here are a few strategies to foster independence and resilience:

• Set realistic expectations. Celebrate effort and progress—not just results. This helps your child develop a growth mindset.

• Encourage problem-solving. Instead of solving every issue for them, coach your child through challenges. Ask, “What do you think would help in this situation?”

• Create a homework-friendly environment. Set up a quiet, organized space where your child can focus on assignments.

• Be present. Be present. Be present. Check in regularly about school—not just about grades or homework, but about how they feel and what they enjoy.