Back To School Adjustment: 7 Practical Tips for Parents to Help Kids Settle into New Routines

Table of contents

• Notice stress signals early

• Co-design a predictable morning routine

• Use visual timers and countdown cues

• Embed skill building in everyday play

• Rehearse problem solving scenarios

• Create a calm down corner at home

• Partner closely with school staff

• FAQ

Notice stress signals early

Children rarely say “I feel overwhelmed” directly. Watch for subtle signs.

• Complaints like tummy aches, headaches, or frequent nurse visits

• Homework avoidance through “forgetting” or sudden breaks

• Emotional outbursts when school is mentioned

• Trouble falling asleep or waking repeatedly at night

If your child hesitates to grab their backpack or avoids packing, ask an open ended question such as “What’s on your mind today?” A simple photo walkthrough of the classroom or locker area at home can ease hidden worries.

Co-design a predictable morning routine

Kids feel empowered when they help plan their day.

• Hold a short Sunday meeting to set wake up times, breakfast choices, and departure order

• Let your child draw or photograph each step: brush teeth, pack snack, zip backpack

• Run through the routine together the night before to spot any missing items

• Pick the area that would make the biggest improvement in your routine together and make a plan to work on it. Track completed steps on a chart for a week, then celebrate consistency with special breakfast or weekend activity.

You can learn more strategies to make morning routines easier here.  You can find tips for how to help transition sleep schedules in this article I wrote for America's Best in Medicine here. 

Use visual timers and countdown cues

Time can slip away when you are distracted. Visual reminders keep transitions smooth.

• Mount a clock with color coded segments for 30, 15, and 5 minutes until departure

• Set phone alarms labeled “one song left” to signal closing breakfast

• Provide a magnetic timer on the fridge that your child moves into place at the start of each task

• Invite your child to pick a favorite song for the morning playlist. Using the last song as a cue to finish a task turns routines into moments they look forward to.

Embed skill building in everyday play

Games and activities double as practice for planning, emotional control, and social skills.

Turn a weekend afternoon into a mock market. Assign roles like shopper, cashier, and helper to practice turn taking, polite requests, and following multi step directions.

Rehearse problem solving scenarios

When children practice solutions, real surprises feel less scary.

• Create “what if” cards such as what if the bus is late, lunch spills, or a question goes unanswered

• Spend five minutes before bedtime role playing fixes with toys or puppets

• Ask your child to suggest multiple strategies and celebrate every idea even the quirky ones

• After acting out a spilled lunch scene, brainstorm solutions like packing an extra snack or a small cloth for clean ups. That preparation often prevents daily panic.

Create a calm down corner at home

A dedicated space teaches self soothing and helps children return to routines with renewed focus.

• Include soft lighting, headphones, tactile fidgets, and favorite books

• Post a simple instruction card with three steps: breathe, choose a tool, return when calm

• Personalize with photos, motivational quotes, or sensory items

• Establish a family signal such as a handmade “quiet mode” card to remind siblings and caregivers to give space when it is time to self soothe

You can learn how to help with after school restraint collapse here and managing ADHD medication rebounds here.

Partner closely with school staff

Consistency between home and school speeds up the adjustment process.

• Share a short “All About Me” sheet listing routines, sensory preferences, and calming strategies

• Schedule a ten minute check in with your child’s teacher in the first two weeks

• Ask about classroom supports such as visual schedules, fidget tools, or sensory breaks

• After sharing your “All About Me” sheet, invite the teacher to introduce a simple visual cue like a lining up icon. Children often adopt these supports quickly and participate more independently.