Tips for Back to School Success
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Collapse ▲The first few weeks of school set the tone for the rest of the year, and there are things parents can do, starting from day one, to help their kids succeed. Consider these tips to help you navigate through it all and keep that overwhelm at bay.
Also, try this delicious fruit crisp for your back to school lunches – Add a sweet treat to your lunch, while still getting in some fruit and oats!
Routines
Having routines in place for your family can let children know what to expect each day. A routine is a sequence of actions that are regularly followed. Having routines can ease the process of getting your student(s) ready for school in the mornings and getting homework, family time/meals, and hygiene tasks completed each day. Try to form routines that work for everyone and make sure to incorporate a bedtime so that your child/children have enough sleep each night. (See Table 1 for the CDC recommendations on hours of sleep per day by age.)
| Age Group | Recommended Hours of Sleep Per Day | |
|---|---|---|
| Newborn | 0–3 months | 14–17 hours (National Sleep Foundation) No recommendation (American Academy of Sleep Medicine) |
| Infant | 4–12 months | 12–16 hours per 24 hours (including naps) |
| Toddler | 1–2 years | 11–14 hours per 24 hours (including naps) |
| Preschool | 3–5 years | 10–13 hours per 24 hours (including naps) |
| School Age | 6–12 years | 9–12 hours per 24 hours |
| Teen | 13–18 years | 8–10 hours per 24 hours |
| Adult | 18–60 years | 7 or more hours per night |
| 61–64 years | 7–9 hours | |
| 65 years and older | 7–8 hours |
Nutrition
Making a meal plan each week is a great way to incorporate nutrition into your family’s meals and student lunches. By providing a wholesome meal, children are able to have long-lasting energy and focus without those spikes and dips in blood sugar levels. Encourage your child to help and get them involved in the kitchen. Allow them to be creative with meals and snacks, especially leftovers. They may have some great ideas on ways to make something out of nothing. f you are not in the mood to fix lunch at home or don’t have much food, check with your school district to see if they are providing school meals. A great resource for providing a nutritious meal is MyPlate. Here you will find recipes, resources and guidance.
It’s important to include all food groups when packing our lunches. Mixing the forms of these food groups will help keep the menu interesting too.
- Fruits and vegetables: fresh, frozen, dried, or canned
- Protein: deli meat, hard boiled eggs, baked or grilled chicken, beans, nut butters, tofu
- Dairy: dairy or nondairy milk, cottage cheese, yogurt, cheese,
- Grains: whole wheat bread, tortilla wraps, pasta, pita, crackers
Take Time to Listen
Last but not least! When children come in the door or you come home from work, put aside distractions and make time to connect for even a few minutes before you rush to get dinner ready. Make sure to give them the chance to tell you all about their day. It will help them to process the events that took place and share stories about their new class, teachers, and friends. Make sure to practice active listening to their thoughts and feelings to show interest and curiosity, rather than judgment, about their school experiences. Oftentimes after a few days, kids will begin to feel more comfortable and establish a routine for school. Once this routine is established, both you and your kids will be on track for a productive and successful school year!
More tips for kids of different ages can be found online: