The start of a new school year always feels a little like a fresh start. New teachers, new classrooms, new backpacks, new activities—and for many students, a whole new level of independence.
As a mom of three boys, I experience this transition right alongside the families I work with at LS Tutors. This year, I have one child in middle school and two in high school, which means three very different schedules, responsibilities, and levels of independence under one roof.
What I have learned, both as a parent and an educator, is that the beginning of the school year is a great time to focus on something that can easily get lost in the shuffle: healthy habits.
Academic success is important, but kids can’t do their best work if they are exhausted, hungry, overwhelmed, or constantly distracted. Healthy habits give children the foundation they need to learn, manage stress, and feel successful.
And those habits look different at every age.
Elementary School: Build the Foundation
For elementary school students, parents still have a lot of influence over the daily routine—and that’s a good thing! This is the time to establish habits that can eventually become second nature.
Sleep comes first. Children ages 6–12 generally need 9–12 hours of sleep each night. A consistent bedtime and morning routine can make school days much easier.
Try having children:
- Pack their backpack the night before
- Choose clothes before bed
- Turn off screens before bedtime
- Follow a predictable bedtime routine
Don’t underestimate breakfast. A simple meal with protein, whole grains, fruit, and/or dairy can help kids stay energized and focused throughout the morning. It doesn’t have to be fancy—a banana with peanut butter, eggs and toast, or Greek yogurt and fruit all work.
And finally, build independence. Let your child take responsibility for small tasks like packing their backpack, checking their homework folder, or filling their water bottle. They may not do it perfectly, but that’s okay. You’re building skills, not perfection.
Middle School: Build Routines, Not Dependence
Middle school is where things get interesting.
Students suddenly have multiple teachers, more homework, long-term projects, extracurricular activities, and considerably more freedom. At the same time, they are still developing the executive-function skills needed to manage it all.
This is a great age to begin shifting from parent-managed routines to student-managed routines—with support along the way.
Use a planner. Whether it’s a paper planner, Google Calendar, or the school’s online system, students need one place to see what is coming. Encourage them to look beyond “What’s due tomorrow?” and start thinking about “What do I need to accomplish this week?”
Create a homework routine. Having a predictable time and place for schoolwork can make a huge difference. Even a simple routine like snack → short break → homework → activity → dinner can help.
Manage distractions. Phones can make focusing much harder. When it’s time to work, consider having the phone charge in another room or using Do Not Disturb.
And don’t forget sleep. School-age children need 9–12 hours, while teenagers need 8–10 hours. The American Academy of Pediatrics offers helpful sleep guidance for children and teens.
High School: Balance Becomes the Goal
High school brings a different challenge.
Students are becoming more independent while simultaneously taking on more demanding academics, sports, clubs, friendships, jobs, and college planning.
As a parent of two high schoolers this year, I am very aware of how quickly the calendar can fill up!
This is where balance becomes especially important.
Sleep is not optional. Teenagers need 8–10 hours of sleep, even though their natural sleep cycle tends to shift later. It can be tempting to sacrifice sleep for homework, sports, or one more activity, but sleep supports attention, memory, learning, and emotional regulation.
Make healthy food easily accessible. Teenagers are often making more of their own food choices, so availability matters. Keep easy options on hand—fruit, yogurt, eggs, nuts or nut butter, smoothies, hummus and vegetables, whole-grain toast, and leftovers. The goal isn’t a perfect diet. It’s making nutritious choices convenient.
Teach time management. High school students need practice managing a busy week before they head off to college. Encourage them to look at the whole week—not just tomorrow. When are practices? Tests? Big assignments? When will they study? And just as importantly, when will they sleep and have downtime?
Understood’s organization and time-management tips for teens are another helpful resource for parents.
And finally, leave room for life.
Not every minute needs to be productive. All kids, regardless of age, need time to laugh with friends, exercise, listen to music, walk the dog, watch a favorite show, or simply do nothing.
A successful school year isn’t one where a student fills every available hour. It’s one where they learn how to prioritize what matters.
Healthy Habits Don’t Have to Be Perfect
As parents, it’s easy to get caught up in whether our children are doing everything “right.”
Are they sleeping enough? Eating well? Exercising? Getting their homework done? Spending too much time on their phones? Doing enough activities—or too many?
I think we sometimes need to step back and remember that healthy habits are exactly that—habits. They develop gradually.
Some mornings will be chaotic. Some dinners will come from the freezer. Some homework will be finished at 10:00 p.m. And occasionally, everyone in the house will forget where they put their water bottle.
That’s real life.
As we begin another school year in my own house—with one middle schooler and two high schoolers—I am reminding myself that my job isn’t to create a perfect schedule for my kids.
It’s to help them develop the skills to eventually create a healthy, balanced life for themselves.
And that, in the end, may be one of the most important lessons we can teach them.
Best,
Lori Solovey