Back to School Routine for a Healthier Year

Back to School Centered Routine for a Healthier Year

As summer comes to an end, getting ready for school can feel a little stressful. Early alarms, homework, and busy schedules can be a lot. But going back to school doesn’t have to mean giving up your mental health. 

A good daily routine can help you feel calm, focused, and ready to take on the year. 

Here’s a simple, realistic routine to help support your mental health because yes, school matters, but so do you. 

Morning: Start Calm and Positive
How you start your day can shape how the rest of it goes. Try to begin your morning with quiet time, not a rush.

Morning Routine Ideas:
Wake Up with Purpose: Get up early enough to have a few calm minutes. Try stretching, deep breathing, or just sitting quietly. No screens right away.                                        

Positive Thoughts: Say something kind to yourself, like “I can handle hard things” or “Today I will take care of myself.” You can also write your goal for the day in a journal.
Eat a Good Breakfast: Fuel your body with a healthy breakfast. Older kids can help make breakfast to practice responsibility.
Pack the Night Before: Get your school bag and lunch ready in the evening so mornings feel less rushed.

During School: Stay Grounded and CalmSchool can be full of noise, people, and thinking. It’s okay to feel overwhelmed sometimes.
Tips for Mental Health at School:

Check In with Yourself: During lunch or a break, take a moment to ask, “How am I feeling right now?” Naming your feelings helps you manage them.
Take a Breathing Break: Even 1 minute of deep breathing between classes can help you feel calmer.
Don’t Aim for Perfect: It’s okay to make mistakes. Just do your best.

After School: Rest and Recharge
Your brain and body need time to relax after a busy day. It’s important to rest and take time to recharge.

After School Ideas:
Transition Time (20–30 minutes): Before doing homework, take a break. Listen to music, take a walk, or just rest.

Do Something You Enjoy: Read for fun, draw, play outside, or write in a journal. Pick something that makes you happy.
Take Breaks: Try doing 25 minutes of homework, then take a 5-minute break. It helps your brain stay focused and less tired.
Evening: Get Ready for a Good Sleep

Evening Routine for a Calm Mind:
Turn Off Screens: Try turning off your phone, TV, or computer 30–60 minutes before bed.

Reflect: Write down one good thing that happened today, or something you’re looking forward to.
Be Kind to Yourself: End the day with a kind thought like “I did my best today” or “I am enough just as I am.”

Mental Health Matters Everyday 

Back-to-school is a great time to start new habits and build routines that help grow emotionally and mentally.  

Remember:
You are more than your achievements. 
Asking for help is a sign of strength.
Rest is not lazy; it helps you grow.

 This school year don’t just go through the motions. Take care of yourself and make it your healthiest one yet.

Here are some additional resources: