If you’re like most families, you’re saying to yourself, “Where did summer go?” It seems to fly by faster and faster each year. You may have noticed that the stores are stocked with shiny new notebooks and number 2 pencils. So, it’s time to think about how you can help your child start the year off on the right foot.
Of course, there are differences depending on the age, personality, and special needs of each child. But here are some universal tips that can help every child.
1. Get back on a good sleep schedule. Most families have gotten into a summer sleep routine. As summer winds down, start to gradually work back to what is needed for a solid night’s sleep when school starts. Have a set routine that starts at the same time every night. This allows them to drift off at the right time. Most children do not get enough sleep, which can affect health, mood, cognition, and performance. If your child has a phone or wireless device, have them dock it outside of their room an hour before bedtime. Ideally, younger children should get 10-12 hours of sleep, while teens need to aim for at least 8 hours.
2. Be sure they are eating well. Often, as they get older, kids will say they’re not hungry for breakfast. However, having some healthy, protein-packed breakfasts that teens can grab on their way out the door helps their brains and bodies get charged up for those early morning classes. Avoid meals that are all carbohydrates and sugar. Peanut butter, eggs, milk, yogurt and nuts all help to give them long lasting energy. Talk to your children about healthy school lunches, whether they pack or buy. It’s important to fuel with healthy food choices, as well as stay hydrated. So, be sure they carry a water bottle and avoid drinking a lot of caffeine.
3 Discuss your child’s goals for the year. What do they want to accomplish academically, socially, personally etc.? For example, “I want to make 3 new friends” or “I want to learn my multiplication tables.” Go into detail about the steps they need to take to get there. Review their progress as the year goes on.
4. Set them up for success. Create a workspace at home for your child and their materials. All school stuff should land there, to avoid things being lost. Depending on your child, it may be somewhere private or they may need to be closer to you for supervision. Silence is not necessary; some children like background music. However, good lighting and limiting distractions, like social media or toys, should be a part of the plan.
5. If your child is anxious, try to visit the classroom, school or even teacher if that is possible, before the first day of school. If there is an older sibling or friend who has been in that grade, as them to talk about their experience, focusing on the positives. If your child is in a new building, you can call ahead and ask to walk around, find classes, and even practice using a locker prior to the first day.
6. Validate your child’s feelings, both positive and negative. Be upbeat and positive, but allow them to discuss their feelings, without judging or rushing to try to fix or explain them away.
7. Explore their extracurricular activities and the workload involved. If they haven’t done them before, ask the coach/instructor or an experience peer about what is truly involved before committing. Strike a realistic balance, even if it means cutting out or limiting some things they like. Help your child to understand that the order of their priorities needs to be their health (physical, emotional and social) first, academics second, and then extracurriculars.
8. Get the basics for school, but don’t go overboard. Often, teachers add specific items later. Frequently, things from last year can be re-used. As far as clothing, many kids will modify their style after school starts and won’t need fall items for at least a couple months. Focus on items that help your child be organized.
9. Discuss expectations for homework. Many kids work best in small bursts. So for younger kids, it might be 10 minutes of homework, then take a short break. For older teens, they may be able to do 30 minutes, then take a 10 minute texting and snack break. Encourage your child to think about how they work best, and then guide them toward a plan.
10. Manage your own emotions. How do you feel about your child heading back to school? Relieved? Anxious? Overwhelmed? What was your school experience and does it influence how you feel about your child and the grade they are entering? How do you feel about summer ending? Regrets? Sad? Be aware of how you are feeling and know that your child can pick up on your emotions.
I wish you and your child a positive start to the school year!
Dr. Carson-Sacco is a psychologist at The Center for Neuropsychology & Counseling, PC in Warrington, PA. She treats children, teens, and adults. To learn more about The Center visit www.TheCenterInWarrington.com