Article By:Dr.Martha Durham
Contributing Writer

And just like that, summer is gone, and school is starting! Whether your child is
beginning kindergarten or college, you can help your family start the school year well
and be successful. Families may choose a framework for their summer that might
encourage no structure, where bedtimes, waking up and activities are unplanned; or
some structure where there are some camps and activities but some down time too.
There are even families who encourage a complete departure from their norm, which
might include summer jobs and internships, or lots of travel. In any case, successful re-
entry to the routine and structure of the academic year requires some planning.

Back to a Predictable Sleep Routine

If your family relishes no rules, and spontaneity all summer, you will likely need at least
two weeks to ease back into school. I recommend that parents slowly introduce a
sensible sleep routine. You can start by setting lights out at 11, then 10, then 9, etc. You
can make it less jarring by doing it in 30-minute increments. The same process for
wake-up times can make the first weeks of school less stressful. Getting your circadian
rhythms stabilized will help your kid’s attitudes, intellect, and motivation for a new year.

Get Your Eating Back to Baseline

Getting an eating routine back on track is also helpful. Sitting down together for meals
that are mostly healthy and balanced is not only family bonding time, but it also
prepares kids for lunchtimes and the cafeteria. You can set your family breakfasts and
lunch to match mealtimes during the school year as well. Sure, you can still have some
ice cream at the pool but include some healthier foods that help all your brains and
bodies work optimally. Restorative sleep, emotional well-being, and motivation are
closely tied to healthy predictable meals and mealtimes.
Increase Healthy Activities

If your family enjoys a lazy summer, try to add in a bit of activity as the summer winds
down. Start taking family strolls with the dogs, family-friendly yoga classes, a game of
tennis, kickball, etc. Group activities that get your heart pumping can help your family
boost happy chemicals like Dopamine, Serotonin, Oxytocin, and Endorphins. These
chemicals can foster good attitudes, satisfaction, and healthy teamwork. Some other
ideas for family time include games, escape rooms, or puzzles. These activities often
require critical thinking and are fun, which can help you all get back into the habit of
problem-solving and teamwork.

Reintroduce Learning in Fun Ways

Finally, setting aside time for review that does not seem like schoolwork can help your
kids get back into a learning mode. Pick an easy, fun book, article, movie, play, or go on
a nature hike or trip to the zoo and have everyone participate. Have an informal book
club type discussion, movie review or question and answer session that is light-hearted
but that encourages real thought about the subject matter. Try not to be punitive or
judgmental. The goal is to remind your kids that learning can be fun and interesting.

Plan for the Year

An informal, flexible plan for the year can add just the right amount of structure to help
your kids stay focused on a goal. Help your kids decide if they want to be involved in a
club, activity, or sport (sports may require planning at the end of the previous year).
Help them focus on areas of strength for them. Creative kids may want to join the band,
orchestra, yearbook staff, or try an art class. Academically minded kids could aim to join
the academic team, robotics, debate team or youth in government. Athletes may want to
try out a new sport and might decide to train for a race or take an extra specialized
physical education class or activity like a running club. Setting goals and joining clubs
and activities also helps kids meet new friends and have a sense of belonging and pride
in their school.

Reinvention

For kids who may have struggled last school year, use summertime to develop new
interests and friendships. As we grow and develop, we change, and last years’ shy kid
needs to understand that as we learn new skills we can change and let our true,
evolving selves shine. You can demonstrate this for your kids by challenging yourself. It
can be a simple as a new haircut or color, a new style, improved skill that allows them to
try out for a play, join a team or showcase their art. Encourage your kids’ healthy
interests and provide the scaffolding they may need to gain confidence in new
endeavors.

Talk to Your Kids

Finally, stay in good contact with your kids. Talk to them about their dreams, goals, and
fears. Encourage them to try new things and explore who they are so they can
eventually chart their own course with confidence. If they are nervous about the new
year, walk around their school and ask for a private tour where they can see their
classrooms, lockers, and teachers before the rush of orientation or the hectic first week.
Explain why you are easing them back into the structure of school and how a bit of
planning can help them reach their goals.