BRONX - The transition from summer to school routine is an adjustment that can lead to conflict or trigger anxiety.
Children might be anticipating big changes, such as going to a new school or meeting new teachers. Kids who learn differently might become anxious about keeping up with their academics or fitting in with their peers. Caregivers often struggle to get kids back on an earlier sleep and wake schedule.
Montefiore School Health Program supports caregivers in the back-to-school transition to support the overall well-being of kids and families. Here are some tips that can help you and your child lay the foundation for a successful school year.
1. Start the transition to school-mode early to avoid the stress and anxiety of last-minute changes to schedules and routines. Including your child in the planning and preparation for changes can help alleviate stress and obtaining your child’s cooperation can reduce power struggles. Discuss expectations and prepare at least a couple of weeks in advance of the first day of school. Involve your child in choosing school supplies to spark interest and excitement about getting ready for school.
2. Plan the components of the transition with your child, starting with the sleep and wake schedule. Help them reduce screen time before bed. Blue light from screens causes us to take longer to fall asleep because blue light blocks melatonin, a hormone that makes us sleepy. Lack of sleep limits planning and organization skills, worsens mood and behavior, reduces attention span, and negatively impacts memory. Poor sleep can also weaken the immune system, potentially leading to more sick days from school. At least two weeks before school begins, start making gradual changes, such as going to bed and waking up 15 minutes earlier each day.
3. Avoid reacting to tantrums or strong emotional responses to changing schedules. Instead, stay calm, validate your child’s emotions, and reinforce steps that your child takes towards transitioning to the school day routine.
4. Create and practice an emotional support plan – this can reduce conflicts and power struggles by keeping you and your child calm. An emotional support plan teaches your child how to self-regulate, making it easier to handle challenges on their own. The plan consists of the following components: identifying what your child struggles with doing when dysregulated; triggers for dysregulation; signs that they are dysregulated; things that do not help; what to do to regulate; which parental demands to reduce; and a list of identified supports. Other supportive techniques include lowering your voice, softening your facial expression, walking outside, moving together, dimming the lights, and offering a hug.
5. Practice the morning and evening routines, including bedtime, wake-up time, and mealtimes. Set up a homework station and develop a morning checklist to help your child get organized. Try making it into a game. Kids are more likely to comply when the task is fun.
6. Help your child get everything organized ahead of time. Get required school supplies at least one week in advance of the first day of school. Engage your child in using their organization and problem-solving skills by helping them create checklists and by practicing with them packing their own backpacks.
7. Wherever possible, avoid power struggles by giving your child choices. For example, they can pick what they are going to wear on the first day of school. When kids have choices, they feel a greater sense of control and interest in school. If your kids are younger, you can pick a few options for them and allow them to decide.
8. Give your child something to look forward to when they get to school. You can make your child’s entire week with a fun family dinner at the end of the week to celebrate the first week of school, a special snack to eat at lunch, or a sweet note slipped into their backpack or notebook.
Establishing healthy school year routines and remaining consistent throughout the year are essential to academic success. Ensuring that your child has enough sleep, maintains a routine, and utilizes emotional regulation strategies gives them and you the best chance for a smooth transition into the new school year.
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