Getting ready for school can be exciting… and overwhelming. Emotions may run high for both parents and children while shopping for supplies, planning meals, and adjusting routines. Just knowing this can make a difference; if we expect it to be hard, we can give a little more grace.
A parent's calm can help set the tone, especially if your child is not so excited to go back to school. Kids will sense your stress, so it's essential to remember to care for your own needs as well as theirs. Take breaks when you can if you are feeling overwhelmed.
Be sure to accept their feelings without trying to cheer them up or get them to look on the bright side. It might not feel like you are doing anything, but sometimes just listening with an empathetic ear is what kids need most.
Let’s look at some practical ways to minimize your stress and set your family up for success.
School Supplies Chaos
My kids love picking out their own school supplies. They like to choose the pretty notebooks and colors of folders. Going to the "Back to School" section of stores this time of year can be a harrowing experience, though.
Do crowded stores sound too stressful? Try shopping online. Target’s School List Assist makes it easy. Just enter your zip code and choose your school - then your cart is ready! You can swap items to let your kids choose their favorite styles.
If you already have your school list, Amazon can be a great option. The kids can still choose their style, but it is delivered right to your door. Smart. Simple. Stress-free.
Backpack: Setting Them Up for Success or Pain?
Kids love choosing backpacks with cool designs and favorite characters, but comfort matters just as much as style. A poorly worn backpack can lead to posture issues, muscle strain, and even pain.
- Try to get padding in the straps and at the lower back.
- Tighten straps to avoid sagging.
- Use both shoulder straps to stay balanced.
- Pack heavy items closest to the back.
- Canvas is lighter than leather.
A full backpack should weigh less than 10–15% of the child's body weight. If your child complains of back, neck, or shoulder discomfort, let’s take a look together. Pain isn’t just “part of going back to school” - and kids respond to treatment quickly when addressed early on!
Smooth Transitions Start with Routines
It's a new school year, so we need some new routines. Life just goes more easily when we are intentional about the little things. Once they become a natural part of the day, we won't have to think about them anymore. So, consider...
- Creating a “home base” for shoes & backpacks.
- Plugging electronics in at the same place every night.
- Pack lunches right after dinner.
- Keep a checklist by the door until mornings are smooth.
Leave extra time in the morning to ease the rush of getting out the door.
Brain Fuel Begins at Breakfast
As you start thinking about school, don't forget to plan some quick, nourishing breakfasts. Here are a few ideas to get your family fed and out the door.
- Prepping: try prepping ahead with favorites like ham & egg cups or a veggie & egg casserole.
- Get creative: throwing together a quick meal is often easier than following a recipe. Add eggs to leftover veggies and protein from the night before to make a scramble or omelets.
- Leftovers: breakfast doesn’t have to look traditional. Dinner from the night before is perfectly acceptable.
Starting your child’s day with a balanced breakfast sets the stage for focus and energy all morning long. Keeping it simple with protein, healthy fat, and veggies to help avoid sugar crashes and keep them full longer. Find what fits your family’s taste and morning routine.
School Lunches That Keep It Real
Lunches don't have to be Pinterest-worthy to fuel your kids well. Just skip the sugar-packed snacks and go for simple combos that include protein and fat to keep their blood sugar stable and minds focused. Would your child like...
- Avocado & nitrate-free lunch meat
- Lettuce wraps or breadless sandwiches
- Hard-boiled eggs, soup in a thermos, tuna salad
- Leftovers make great lunches
- Add sides like nuts, fruit, yogurt, or beef sticks
Preparing lunches in advance will make the mornings smoother and set them up for a great day. You can even involve your kids in picking, planning, and prepping their lunches with you.
I'd love to hear your pro-tips for making the back-to-school transition a little easier.
Dr. Jamie