Gone are the carefree days of summer. School is officially back in session! Simple habits like creating a daily routine, prioritizing healthy eating and supporting their mental wellbeing can help your child succeed this school year.
Establishing a daily routine is one way to help your child succeed.
Photo by Elizabeth Parker (or RHN Team)
Establish a Daily Routine
Did you know that consistent routines reduce our cognitive load? When your child follows familiar routines, they use less mental energy for daily tasks, freeing up mental resources for other activities like problem-solving or decision-making.
Help your child understand the importance of a healthy routine by involving them from the beginning. Talk to your child about their goals for the upcoming year and then develop a routine to help them reach them.
Work together to create a morning, afternoon and bedtime routine with their own goals in mind. Do they want to make the soccer team this year? Set aside time each afternoon to build endurance through physical activity. Do they want to try out for the band? Incorporate time to practice their instrument each evening before bed.
Involving them from the beginning will empower them to stick to their new routine to reach their goals.
Encourage Healthy Eating and Hydration
Teaching your child the importance of healthy eating and hydration is another way to ensure they have a successful school year. A balanced diet gives students the energy they need to tackle their day.
Research shows that students who regularly consume a healthy diet have fewer absences, higher test scores, improved grades, and improved memory and cognitive function.
Start with a Healthy Breakfast: Children who eat breakfast are more alert during the school day, leading to a better learning experience. To learn about the importance of eating breakfast, see HGIC 4106, Brighten Up With Breakfast.
Provide Nutritious Lunches: Children with a balanced diet are more likely to have better grades, higher test scores, and improved school attendance. Whether your child brings his lunch or eats at school, ensure that they meet their dietary needs by providing them with a wide variety of fruits, vegetables, grains and lean proteins. For healthy lunch ideas, see HGIC blog Back to Work, Back to School- A Guide to School Lunches.
Keep healthy snacks on hand: Skipping meals can lead to reduced focus and feeling “hangry” or irritable due to hunger. Ensure your child stays energized by having healthy snacks like yogurt, nuts, or fresh fruit between meals. For more information about healthy snacking, check out HGIC 4115, Smart Snacking.
Stress the importance of staying hydrated: About 75% of the brain is made of water, which helps brain cells and tissue balance hormone levels, maintain proper blood flow and deliver vitamins, minerals and oxygen to your brain. Dehydration lowers our ability to concentrate, slows our reaction time and impairs our short-term memory. Help your child stay hydrated by encouraging them to drink plenty of water and eat hydrating foods throughout the day. For a list of hydrating foods to incorporate into your child’s diet, check out HGIC blog Foods to Help You Stay Hydrated.
Be Mindful of Mental Wellness
Our final tip for a great school year is to talk to your child about the importance of caring for their mental and physical health. Mentally healthy students are more likely to attend school ready to learn and actively engage in school activities. Check-in with your child daily and encourage them to be mindful of their emotional state. Help them seek support if they experience anxiety or other challenges that are affecting their school day.
The new school year is the perfect time to establish healthy habits that will help your child succeed. Involving your child in setting these habits will empower them to take ownership of their goals and wellbeing. As you navigate this school year together, remember that a little preparation and support can go a long way!
Sources
- Garrisonp, & Garrisonp. (2023, November 28). The Link Between Mental Health & Academic Performance – Valley Oaks Health. Valley Oaks Health -. https://valleyoaks.org/health-hub/the-link-between-mental-health-academic-performance/
- Health and Academic Achievement. (n.d.). In National Center for Chronic Disease Prevention and Health Promotion. https://www.cdc.gov/healthyschools/health_and_academics/pdf/health-academic-achievement.pdf
- Sweller, J., van Merriënboer, J. J. G., & Paas, F. (2019). Cognitive architecture and instructional design: 20 years later. Educational Psychology Review, 31(2), 261–292. https://doi.org/10.1007/s10648-019-09465-5
