Setting Up for Success: Five Tips for Your Best School Year Yet!

Whether they're starting TK, high school, or any grade in between, heading back to school brings a mix of excitement and nerves for every child (and plenty of parents!). To help your family ease into this big transition, we've put together a back-to-school checklist—not the kind with backpacks and pencils, but rather some gentle suggestions for nurturing your children's health and happiness as you return to the school-year rhythm.

1. Self-Regulation: Skills like waiting your turn, expressing emotions in positive ways, and showing respect are the building blocks of healthy relationships with friends, teachers, and family. Self-regulation starts at home, through modeling and everyday practice. Limiting screen time to under two hours a day, steering clear of violent media, and making room for plenty of outside play have all been shown to boost impulse control, attention span, and success at school.
    
2. Self-Sufficiency: Teaching your child independence does wonders for their self-esteem, which is an important ingredient for learning. Even young kids can take on small responsibilities: tying shoes, brushing hair and teeth, setting and clearing the table, packing backpacks, or making their own lunch. Letting your child start and finish tasks on their own, even if that sometimes means letting them fail in a safe space, helps build resilience for life and school alike.
    
3. Nutrition: A breakfast with complex carbohydrates (whole grains), fiber (fruit and vegetables), and protein (dairy, eggs, meats, nuts) gives your child the steady energy they need to focus and learn. And skipping simple sugars helps avoid that mid-morning brain fog. For teens who'd rather sleep until the last possible second, keep grab-and-go options on hand: hard-boiled eggs, Greek yogurt, low-sugar granola bars with nuts and seeds, or whole grain toast with nut or seed butter, so they can head out the door ready to concentrate. When schedules allow, try to prioritize eating together as a family—without TV or screens—to help keep your connection strong.
    
4. Sleep: Quality sleep is linked to better attention, behavior, learning, health, and overall happiness. The American Academy of Pediatrics recommends no screens for at least 60 minutes before bed, as well as keeping TVs, computers, and phones out of the bedroom, and sticking to a consistent bedtime routine. As a guide, preschoolers need 10–13 hours of sleep, elementary schoolers 9–12 hours, and middle and high schoolers 8–10 hours.
    
5. Prevention: A healthy school year starts with prevention. Getting your child their annual flu shot helps protect them during the months when germs spread fastest. Keeping up with regular pediatrician visits ensures your child is growing and thriving, and allows you to catch any concerns early. Frequent handwashing goes a long way toward keeping colds and other illnesses at bay, and when your child isn't feeling well, keeping them home to rest helps them recover faster and keeps the whole classroom healthier.

Getting back into the school routine is easier when you have a trusted partner in your corner. If you don't already have a pediatrician, there’s no time like the present to select one. Get to know our MarinHealth Pediatricians here.

We also know the back-to-school period is just one of the many challenges facing adolescents and teens. That's why we offer ASPIRE, a structured, evidence-based after-school program for students ages 12-17 who are struggling with depression, anxiety, post-traumatic stress, or other mental health challenges.

And because illness and injury don't wait for convenient hours, MarinHealth Pediatric After Hours Care in San Rafael and MarinHealth Urgent Care in San Rafael and Petaluma are open evenings and weekends with easy online scheduling. Even if your regular pediatrician is not part of MarinHealth, these locations mean you’ll always have somewhere to turn.