Checking in regularly is essential

The transition from summer break to the school year can be exciting, but it can also be stressful. Whether your child is entering kindergarten or returning to middle school, the back-to-school shift brings changes in routine, expectations and emotions. While change can be hard for both young and older kids, a little preparation can go a long way toward helping children feel confident, secure and ready to learn.

A successful school year doesn’t start on the first day of class; it begins weeks before. By planning ahead, setting up routines and addressing anxiety early, you can lay the groundwork for a smooth transition and set your child up for a great academic year.

Ease the Transition with a Gradual Bedtime Shift

One of the most common struggles during the first week of school is adjusting to an earlier bedtime. After a summer of relaxed schedules and late nights, the early mornings of the school year can feel like a shock to the system. That’s why it’s helpful to begin adjusting your child’s sleep schedule at least one to two weeks before school starts.

Start by moving bedtime earlier in 15-minute increments every few days. At the same time, wake your child earlier in the morning to help reset their internal clock. Children ages 6 to 12 typically need 9–12 hours of sleep per night, and teenagers need 8–10 hours. Getting enough rest improves mood, attention, memory and physical health, all of which are essential for learning.

Maintaining a consistent bedtime routine (such as bath, story and lights out) can signal to the brain that it’s time to wind down.

Avoid screens at least one hour before bed, as the blue light can interfere with melatonin production and make it harder to fall asleep.

Introduce a calming sensory environment that helps kids associate the space with winding down, not just a routine. Help your kids get better sleep by making their bed a place just for resting. That means keeping things like TV, computers and phones out of the bed so their brain learns that bed means sleep, not screen time. About an hour before bedtime, try turning down the lights and keeping things quiet and calm around the house. This helps send a clear signal to your child’s brain that it’s time to wind down. When you do this consistently, their body starts to associate these calming cues and their bed with sleep, making it easier for them to drift off naturally and more quickly.

Practice the Morning Routine

Mornings don’t have to be chaotic. Establishing a predictable routine helps children feel grounded and less rushed, especially in the early weeks of school. Practice the routine together in the days leading up to school. This is particularly helpful for younger children or those who struggle with transitions.

Your morning routine might include:

1. Waking up at a set time

2. Using the bathroom and brushing teeth

3. Getting dressed (with clothes chosen the night before)

4. Eating a nutritious breakfast

5. Packing a backpack or lunch

When children know what to expect each morning, they are less likely to resist transitions, and you’re less likely to be frazzled before even leaving the house.

Creating a “Back to School Morning Routine” countdown calendar with milestones can introduce playfulness and anticipation while maintaining structure. For example, use a paper or whiteboard calendar to count down the final week of summer with a fun activity or theme each day, such as “pack your backpack day” or “favorite breakfast test run.” This eases the transition while keeping spirits high.

Lay Out Clothes and Pack the Night Before

One of the simplest ways to reduce morning stress is to prepare the night before. Encourage your child to choose their outfit and pack their backpack (including any signed papers or homework) each evening. This small habit builds responsibility and prevents those last-minute scrambles that leave everyone feeling tense.

If your child takes a lunch, have them help prepare it the night before. Not only does this save time, but it also encourages independence and healthy eating habits.

Create a Breakfast Routine

Skipping breakfast can lead to irritability, lack of focus and low energy, none of which are helpful for school success. Help your child start the day right with a consistent, balanced breakfast that includes protein, fiber and healthy fats. Options include oatmeal with fruit, yogurt with granola, eggs and toast, or even a smoothie.

If mornings are rushed, consider prepping breakfast the night before or creating a short list of “grab-and-go” options your child enjoys. Making breakfast part of the routine reinforces structure and sets a positive tone for the day.

Supporting the Anxious Child

For some children, the thought of going back to school, especially to a new school or grade, can trigger anxiety. Worries about making friends, understanding the material or adjusting to a new teacher are all common.

To ease back-to-school anxiety:

1. Talk about it: Ask your child what they’re feeling. Normalize nervousness and share your own stories about starting something new.

2. Drive or walk the school route: Practice the commute ahead of time so your child feels familiar with the journey.

3. Visit the school: Attend an open house or schedule a brief visit. Seeing the classroom and meeting the teacher can reduce the fear of the unknown.

4. Coordinate with teachers ahead of time: If your child has specific needs, anxieties or learning challenges, consider emailing the teacher a short, friendly note. This opens lines of communication early and helps everyone start on the same page.

5. Rehearse routines: Practice saying goodbye at drop-off, finding the classroom or opening a lunchbox.

6. Create a coping plan: If your child is worried about specific situations (e.g., who to sit with at lunch), brainstorm strategies together.

7. Use visual supports: A checklist or visual schedule can help younger children understand the steps of the day and reduce uncertainty.

8. Encourage digital downtime: Reducing screen time, especially before bed, can ease stress, increase healthy sleep hygiene for the upcoming year and prevent social comparison fatigue.

9. Write a note for the first day: A short message of encouragement (“You’ve got this!” or “I’m proud of you”) can ease separation anxiety and provide an emotional boost.

If your child’s anxiety seems severe or doesn’t improve over time, consider consulting with a school counselor or mental health professional.

Parent Practice Tips: Modeling, Patience, and Encouragement

As parents, we play a crucial role in shaping how our children feel about school. Our own attitudes and behaviors set the emotional tone.

Here are some simple ways to support your child:

1. Model calm and confidence: Even if you’ re feeling nervous, try to convey optimism and reassurance.

2. Stay organized: Use a family calendar to track school events, homework deadlines and extracurriculars.

3. Avoid morning power struggles: Use routines and choices (“Do you want toast or cereal?”) to give children some control while staying on schedule.

4. Praise effort, not just outcomes: Acknowledge your child’s hard work in getting ready, following routines or being brave about school.

5. Set realistic expectations: The first few weeks of school are a big adjustment. Be patient with setbacks and celebrate small victories.

6. Encourage excitement: Let your child decorate their folders, label their water bottle or choose a fun pencil case. These small touches give them a sense of control and enthusiasm heading into the year.

Look Back to Move Forward

Sit down with your child and talk about what went well last school year and what was hard. What did they learn about themselves? What do they want to do differently? Reflection helps kids feel ownership over their growth and builds self-awareness. Incorporate helping your child choose one or two personal goals, such as making a new friend, reading a certain number of books,or improving in a subject they found tough last year. This can help build a sense of agency, direction and accomplishment.

A Strong Start for a Great Year

Every child is different, and there’s no one-size-fits-all solution for back-to-school success. But with planning, practice and a lot of encouragement, you can ease the transition and help your child step into the new school year feeling ready, supported and confident.

By establishing routines, preparing in advance and attending to emotional wellbeing, you’re doing more than setting up for a smooth first week; you’re laying the foundation for a successful and enriching school year. So as summer winds down, take the time to prepare together. Your child will thank you, not just with a smile on the first day of school, but with the confidence to face whatever the year may bring.

Michelle M. Yetman, PhD, clinical psychologist, LSU Health Shreveport Children’s Center. Olivia Wasserman, M.S., M.A., doctoral intern, health services psychology, LSU Health Shreveport.