Going back to school can be exciting… it can also be overwhelming. Knowing that this time of year may be hard can make a difference. Since an adult's calm helps set the tone, anything that supports you is supporting the children in your life. Even young children often sense your stress, so remember to care for your own needs as well as theirs.
It can be helpful to take some time for self-care after shopping for school supplies or planning school lunches, even if it's just grabbing a hot cup of tea afterwards. There is nothing wrong with reaching out for support or taking breaks when you feel like you could use some.
We tend to show more patience with ourselves and those around us if we set our expectations realistically. This includes giving ourselves some grace as we navigate our own and others' emotions. It may mean lowering demands and creating space for extra rest the first couple of weeks of school.
If your child is struggling with the transition, try to validate their feelings without trying to cheer them up or get them to look on the bright side. Then, you can gently express your confidence in them to do what seems hard. It might not feel like you are doing much, but sometimes just listening with an empathetic ear and believing in them is what kids need most.
Let’s look at some other ways to minimize your stress and set you up for success
School Supplies Chaos
My kids love picking out their own school supplies. They like to choose pretty notebooks and fun folders. Going to the "Back to School" section of stores this time of year can be a harrowing experience, though.
If you still need any school supplies, 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. School Supplies List Assist: Target
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. But make sure to check delivery dates.
Backpack: Setting Them Up for Success
A poorly worn backpack can lead to posture issues, muscle strain, and even pain. While kids love choosing backpacks with cool designs, comfort should matter as much as style. It's important to...
- 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.
- remember canvas is lighter than leather.
- know that a full backpack should weigh less than 10–15% of the child's body weight.
Pain isn’t just “part of going back to school.” If your child complains of back, neck, or shoulder discomfort, let’s take a look together. Kids respond to treatment quickly when addressed early on!
Smooth Transitions Start with Routines
Life goes more easily when we are intentional about the little things. Once new routines become a natural part of the day, you don'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.
- packing lunches right after dinner.
- keeping a checklist by the door until mornings are smooth.
- leaving extra time in the morning to ease the rush of getting out the door.
Brain Fuel & 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. Keep 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. Go for simple combos that include protein and fat, which will keep their blood sugar stable and minds focused.
Perhaps your child would like...
- Avocado & nitrate-free lunch meat
- Lettuce wraps or breadless sandwiches
- Hard-boiled eggs, soup in a thermos, tuna salad
- Leftovers from the night before
- 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. For more ideas, you can check out Lunches That Will Keep Your Kids Full & Focused and Paleo Lunch Boxes.
I hope this is a great year for you and your family!
Dr. Jamie, D.C.
P.S. I'd love to hear your pro-tips for making the back-to-school transition a little easier.