Back-to-school tips from Dr. Susan Swick, executive director of Ohana

Back to school can be an overwhelming, exciting, and uncertain time for parents, students, and educators alike. Our team at Ohana can’t help you with your equations in Intermediate Algebra and we’re a little rusty when it comes to spelling tests, but we are here for all your mental fitness needs during this season of change (and always; come visit us). Here’s a top 10 list of our evidence-informed, anecdotally proven tips for a happier, healthier back to school.

1. Emphasize exploration over performance

Encourage your children to focus on learning and exploring new subjects and activities rather than just performing well. Emphasize effort and curiosity to help them understand that failure is part of the learning process.

2. Establish consistent sleep routines

Ensure your children get adequate, restful sleep by maintaining consistent bedtime and wake-up routines. Start shifting back to school hours a couple of weeks before school begins and eliminate distractions in their bedrooms.

3. Promote daily exercise

Help your children incorporate daily exercise into their routines. Activities can be simple, like walking the dog or taking the stairs, and are most beneficial when done outdoors or with friends or family.

4. Encourage healthy nutrition

Provide nutritious meals, especially a high-protein breakfast to fuel their school day. Try to have family dinners together at least three times a week to stay connected and ensure they are getting the nourishment they need.

5. Create relaxation time

Teach your children the importance of relaxation and help them build a “playlist” of activities that help them unwind. This can include creative pursuits, social activities, or quiet time like reading or watching a movie.

6. Foster meaningful relationships

Encourage your children to develop nourishing social connections. Support them in meeting new peers, teammates, and teachers, and help them understand the value of deep, meaningful friendships.

7. Prepare for challenges

Equip your children to handle expected and unexpected challenges at school, whether in the classroom, on the playground, or in extracurricular activities. Discuss strategies for managing stress and building resilience.

8. Balance academics and extracurriculars

Help your children find a balance between academic responsibilities and extracurricular activities. Ensure they have time for hobbies and interests that they enjoy, which can provide a well-rounded school experience.

9. Model and teach time management

Guide your children in developing good time management skills. Help them prioritize tasks, set achievable goals, and create a schedule that includes time for homework, activities, and relaxation.

10. Stay involved and supportive

Maintain open communication with your children about their school experiences. Be involved in their education, attend school events, and provide support and encouragement to help them navigate their academic and social lives.

To read more, check out Dr. Susan Swick's full article in Monterey Bay Parent magazine.

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