Back-to-School Stress: Creating a Routine That Works

Back-to-school season can bring excitement, but it can also increase stress, anxiety, and overwhelm for children, teens, and parents. Between school schedules, homework, sports, activities, appointments, and busy family routines, finding balance can feel challenging.

The good news is that small changes can make a big difference.

Create One Family Schedule

Keep school events, appointments, activities, work schedules, and homework in one shared calendar. Having one place for everything can reduce stress and help your family feel more organized.

Build Simple Routines

Consistent morning, homework, and bedtime routines can help children feel more prepared, secure, and in control. Give your kids a voice in the routine by offering choices about when and where homework or chores will be completed each day. Work together to identify distractions that can be put aside during these times to help make the routine easier and more manageable.

Prepare for Difficult Transitions

Some transitions, like getting off electronics, starting homework, or getting ready for bed, can be challenging. Create a plan ahead of time. A step-down routine, such as transitioning from screen time to reading or a quiet activity, can make these moments easier.

Leave Some Breathing Room

You don’t have to fill every minute of the day. When possible, leave extra time between activities to allow for traffic, unexpected changes, transitions, or simply taking a break. Remember, a schedule doesn’t have to be perfect to work.

Identify the times of day when transitions are typically difficult—such as getting up in the morning, turning off electronics, or getting ready for bed—and create a plan before those moments happen.

A step-down routine can help make transitions easier. For example, instead of going directly from video games to bedtime, have your child transition to reading a book with a parent or listening to a family audiobook.

You can also use a simple positive reinforcement system to encourage children to follow their routines. For example, add marbles or cotton balls to a jar when your child completes their bedtime routine after one reminder. Once the jar is full, they can choose a family activity, such as where the family goes out to eat.

Don’t Forget Yourself

When you’re managing everyone else’s schedules and responsibilities, it’s easy to put yourself last. Make time, even if it’s just a few minutes, to reset, breathe, and do something that helps you recharge. Remember, you don’t have to figure everything out at once.

If you have a spouse or partner, talk about what you both need in the evening after the kids are in bed. Make space for individual hobbies and downtime while also setting aside time to connect. Taking care of yourself and your relationship can help make busy family routines feel more manageable.

At Mid-Michigan Therapy in East Lansing, MI, we provide compassionate, trauma-informed therapy for children, teens, and adults, with both in-person and virtual appointments available.

Looking for a therapist in East Lansing or a therapist near you? We’re here to help.

Ready to get started? Email welcome@midmichigantherapy.com to schedule an appointment.