Kids look to the adults in their life for direction. It’s up to us as parents and guardians to instill good habits, which include building a healthy school routine.

This is a good way to help improve our children’s overall well-being, academic success, and long-term development. A structured routine not only helps them thrive in school, but also nurtures their physical, mental, and emotional growth.

Elements of a Healthy School Routine

While we can’t control what goes on inside the classroom, we can make our children’s home life a building block for success:

• Prioritize consistent sleep patterns — Quality sleep is the foundation of a successful school routine. According to the American Academy of Pediatrics (AAP), children aged 6-12 years old require 9-12 hours of sleep per night. Enforce consistent bed and wake-up times to set their internal clock. Create a calming bedtime routine that includes activities such as reading or gentle stretching to signal the transition to sleep.
• Serve nutrient-rich breakfasts — A nutritious breakfast kick starts your child's day with energy and focus. Add whole grains, lean proteins, and fruits to ensure a balanced meal. According to the Academy of Nutrition and Dietetics, breakfast can improve brain function and enhance academic performance.
• Allocate time for physical activity — Regular physical activity supports children's physical health and mental well-being. Aim for at least 60 minutes of moderate to vigorous activity daily. Include options like biking, walking, or playing sports to keep them motivated and engaged.
• Create a dedicated study space — This should be a quiet, organized space for homework and study. This environment helps children concentrate and associate that area with focused learning. The Mayo Clinic recommends minimizing distractions and keeping the study space clutter-free.
• Encourage regular breaks — Short breaks during study sessions can enhance productivity and prevent burnout. The Pomodoro Technique, where work is divided into focused intervals followed by short breaks, is effective for maintaining concentration.
• Pack well-balanced lunch and snacks — Nutrient-rich lunches and snacks help fuel a child's day. Include a mix of proteins, whole grains, fruits, and vegetables. Encourage them to stay hydrated with water throughout the day.
• Support social interaction — Socializing is vital for emotional development. Encourage your child to engage in age-appropriate social activities, whether through school clubs, playdates, or sports teams.
• Limit screen time — Excessive screen time can impact sleep, mood, and academic performance. The American Heart Association suggests no more than two hours of recreational screen time per day. Set screen time limits and prioritize other activities like reading or outdoor play.
• Have an evening wind-down routine — As the day winds down, create a calming routine that prepares your child for restful sleep. This can involve activities like reading, taking a warm bath, or practicing deep breathing.
• Communicate openly — Ask your child plenty of questions about their day, their friends, activities, etc. Regularly check on their school experiences, challenges, and achievements. Creating a safe space for sharing can help address any issues promptly.

Every child is unique, and the routine you create should be tailored to their individual needs and preferences. By prioritizing sleep, nutrition, physical activity, and a supportive environment, you're setting the stage for your child's success in both school and life.

Here for You

Building a routine takes time. AltaMed can help you lay the foundation of success for your kids. Additionally, our counseling services can assist children in navigating the stress associated with returning to school. We also offer the essential vaccines they need to stay protected and grow healthy.

Get started online or by calling us at (888) 499-9303. For information about vaccine appointments, please visit our vaccine hub.