Ready, Set, Thrive: Back-to-School Tips for Your Child’s Wellbeing and Success

Authors: Anupama Jithesh, Dr. Sohaila Cheema, and Dr. Karima Chaabna

The start of the school year is a time for fresh beginnings. Every school day counts because school is where children learn, build friendships, develop confidence, and receive the support they need to grow and thrive. Missing school can impact a child’s learning, wellbeing, and overall progress. A strong start begins with simple, healthy daily habits that support regular attendance, emotional wellbeing, and academic success.

Here are some simple lifestyle habits that can help children begin the new school year with confidence and energy:

Build a healthy sleep routine
A consistent bedtime routine helps children feel rested, calm, and ready for the next day ahead. Good quality sleep supports emotional wellbeing, concentration, learning, and school attendance. Encourage children to switch off electronic devices at least one hour before bedtime and follow a calming routine, such as reading, preparing their school bag, or spending quiet time with family.

Choose nutritious meals
Healthy meals help children concentrate and maintain energy throughout the school day. Children need the same types of nutrients, such as carbohydrates, protein, fats, minerals, and vitamins, as adults, but in different amounts. Encourage them to include colorful fruits and vegetables in meals and lunch boxes. Try to limit sugary breakfast cereals, juice drinks, salty processed foods, processed meats, and frequent treats such as cakes, biscuits, and ice cream.

Healthier lunch box options may include whole-grain sandwiches, fresh fruit, vegetable sticks, yogurt, eggs, cheese, hummus, or nuts (where permitted by the school). Always choose water for hydration.

Encourage regular movement
Physical activity supports brain health, academic performance, strong bones, emotional wellbeing, and long-term health. Children should be active every day through activities such as running, jumping, playing active games, cycling, swimming, dancing, or sports such as football. Aim for at least 60 minutes of movement daily.

Strengthen positive connections
Children thrive when they feel safe, heard, and supported. Create regular opportunities for them to talk about their day, friendships, worries, and feelings. Some children may face challenges such as bullying, exclusion, or difficulty connecting with teachers. These experiences can affect behavior, sleep, schoolwork, and attendance. Listen actively, validate their emotions, offer reassurance, and communicate with school staff when needed. Remind children that they can always seek help from trusted adults.

Help children manage anxiety and stress
It is normal for children to feel nervous at the start of a new school year. Support them by modeling healthy coping strategies and discussing practical ways to deal with stressful situations. Teach simple calming techniques, such as slow, deep breathing. Encourage children to breathe in slowly, notice the breath entering their body, and breathe out gently. This can help them relax and regain control when they feel anxious or overwhelmed. 

Teach children to be problem-solvers
Encourage children to think through challenges and explore possible solutions. Instead of solving every problem for them, guide them with questions such as, “What do you think you could try?” or “Who could help you with this?” This helps build confidence, independence, and resilience.

Help children get organized
Being organized reduces stress and helps children manage daily routines more effectively. Support them in preparing their school bag the night before, keeping a tidy workspace, following regular morning and bedtime routines, and using planners or calendars for homework and activities. These simple habits can make school days feel smoother and more manageable.

Encourage a positive attitude toward learning
Foster curiosity by discussing interesting topics, reading together, or exploring new ideas. Recognize and celebrate progress, whether it is completing homework, showing kindness, improving in a subject, or trying something challenging. Encouragement helps build confidence and motivation.

As parents and caregivers, we play an important role in helping children feel safe, confident, and ready to learn. By encouraging healthy routines and positive life skills, we support children’s wellbeing, development, and success throughout the school year and beyond.

Sources: Centers for Disease Control and Prevention (CDC) 1 | CDC 2 | MAYO Clinic | Healthy Children (HC) 1 | HC 2 | APA | UNICEF

Editing: Ms Julietta Mirghani