The return to school after the summer holidays often brings a mix of excitement and nerves for children and parents alike. New teachers, new classmates, and the return of early mornings can all feel overwhelming. Establishing supportive routines at home can make a big difference in reducing stress and helping children feel ready for the school day ahead.

Why routines matter

Children thrive on predictability. A clear routine helps them know what to expect and provides a sense of security during times of change. When mornings and evenings are organised, children are less likely to feel rushed or anxious, and parents can also enjoy a calmer start to the day.

Creating a stress-free morning routine

Morning time can be one of the most stressful parts of the school day. A simple checklist can help children stay on track and take ownership of their responsibilities:

• Pack the school bag the night before.

• Lay out the school uniform or clothes.

• Prepare lunch or snacks in advance.

• Stick to a consistent bedtime and wake-up time.

• Build in a calm few minutes for breakfast, a chat, or even quiet reading.

Displaying this checklist visually in the kitchen or hallway can help children feel more independent and reduce the number of reminders required.

After-school wind down

Children often hold everything together at school, only to release their emotions once they get home. Tiredness, irritability, or meltdowns are common in the first few weeks back. Having a predictable after-school routine can ease this transition:

• Provide a snack and some downtime before homework.

• Encourage active play or outdoor time to burn off energy.

• Create a quiet space for homework, free from distractions.

• End the evening with a calming activity, such as reading or listening to music.

Looking out for signs of stress

Some stress is normal when children adapt to new routines, but parents should keep an eye out for ongoing worries. Signs that a child may be struggling include:

• Trouble sleeping or frequent nightmares.

• Persistent headaches or stomach aches.

• Withdrawal from friends or reluctance to attend school.

• Ongoing difficulties with concentration, learning, or behaviour.

If these concerns continue, it may be helpful to speak with your child’s teacher or consider an educational assessment. Early support can make a significant difference in helping children feel confident and secure in school.

Building confidence through structure and support

Back-to-school transitions are never without challenges, but with a little structure and consistent reassurance, children can feel supported and ready to succeed. Predictable routines, space for rest and play, and open communication all help children start the school year with greater confidence.