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

Starting a new school year brings excitement and uncertainty. As a parent, your support can turn first-day nerves into confidence. These seven tips focus on real-life routines and simple tools you can use right away.

1. 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

Strategies in action: 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.

2. 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

Strategies in action: 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 mornings easier here.

3. Use Visual Timers and Countdown Cues

Time can slip away when you’re 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

Strategies in action: 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.

4. Embed Skill-Building in Everyday Play

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

Strategies in action: 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.

5. 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

Strategies in action: 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.

6. 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

Strategies in action: Establish a family signal such as a handmade “quiet mode” card to remind siblings and caregivers to give space when it’s time to self-soothe.

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

7. 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

Strategies in action: 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.

About Devina: Devina is an autistic occupational therapist with over 17 years of experience working with children, specializing in behavioral regulation and neurodivergence. As both a clinician and a parent, she combines professional expertise with personal experience raising neurodivergent children who previously struggled with behavioral disorders. This unique perspective allows her to bridge the gap between science and real-world application, offering compassionate, evidence-based strategies that empower children to thrive.

Her book, From Surviving to Thriving: The Art and Science of Guiding Children to Develop Behavioral Regulation, provides actionable insights for parents, educators, and professionals looking to support children in building essential self-regulation skills. Available in multiple formats you can find it on Amazon. 

Devina also shares her knowledge through expert-led webinars, where she delivers practical guidance tailored to the needs of caregivers and professionals. Stop by her store to explore her latest resources, workshops, and training sessions designed to help children succeed in their behavioral development journey!