Back to School After the Holidays: Your Parent Survival Guide

The holiday season is over, and it’s time to swap the chaos of unwrapped gifts and late-night movies for lunchboxes and early alarms. If you’re dreading the post-holiday back-to-school transition, you’re not alone. The good news? With a little preparation and some brain-friendly tips, you can set your kids (and yourself!) up for success. Here’s how:

1. Start Bedtime Routines Now

After weeks of holiday fun, your child’s sleep schedule might look more like a New Year’s Eve party than a school night. Gradually ease them back into their school bedtime by moving lights-out earlier by 15 minutes each night. Pair this with calming pre-sleep activities like reading or quiet sensory play to signal their brain it’s time to wind down.

Pro Tip: Use a visual bedtime routine chart to keep things consistent. Even older kids appreciate seeing what comes next!

What the Research Says: Studies have shown that consistent bedtime routines are associated with improved sleep quality and better emotional regulation in children. According to a study published in the journal Sleep Medicine Reviews, routines help set the body’s internal clock and improve sleep hygiene, which is essential for cognitive and emotional development.

2. Reintroduce a Morning Routine

Mornings can feel like a whirlwind on a good day. After the holidays? It’s an Olympic event. Start practicing your morning routine a few days before school begins. Wake up at the usual time, get dressed, have breakfast, and go through the motions to remind their brain what school mornings look like.

Actionable Tip: Create a "morning launchpad" by organizing backpacks, shoes, and lunchboxes in one spot the night before. Less searching = less stress!

What the Research Says: A 2018 study published in Frontiers in Psychology highlights that morning routines can reduce stress and improve executive functioning in children, particularly in high-pressure environments like school mornings.

3. Use Visual Schedules to Calm Transition Anxiety

For kids who thrive on predictability (spoiler: that’s most of them), a visual schedule can make all the difference. This could be as simple as pictures on a whiteboard showing the flow of their day, from waking up to heading out the door.

Why It Works: The brain loves predictability. Knowing what’s coming next reduces anxiety and increases focus—a win-win for everyone.

What the Research Says: A study from the Journal of Applied Developmental Psychology found that children with consistent daily routines are more likely to develop strong self-regulation skills, which play a critical role in managing emotions and behaviors.

4. Incorporate Sensory Breaks

Holiday overstimulation doesn’t just disappear overnight. Sensory-friendly activities like swinging, stretching, or even a dance break can help kids regulate their emotions and refocus.

Try This: A quick 5-10 minutes in a sensory swing before school can do wonders for calming jitters and improving focus. If you don’t have one, jumping jacks or a mini trampoline can work, too!

What the Research Says: Research from The American Journal of Occupational Therapy shows that sensory activities like swinging help improve focus, reduce stress, and support emotional regulation in children with and without sensory processing challenges.

5. Plan for the After-School Transition

Kids don’t just leave their feelings at the school door. After a long day, they may come home tired, overstimulated, or hungry (sometimes all three!). Create a predictable after-school routine to help them decompress.

Example Routine:

• Snack time (keep it simple and healthy!)
• 15-20 minutes of quiet sensory play or swinging
• Homework or free play

Pro Tip: Give them a "soft landing" before diving into homework. Swinging or other calming activities can make the transition much smoother.

What the Research Says: Studies in child psychology suggest that predictable after-school routines help kids transition from high-energy environments like school to the calm of home. This predictability supports emotional regulation and builds a sense of security.

6. Set Realistic Expectations

Kids (and parents) need time to readjust. Expecting a perfect first week back is like expecting a holiday dinner with no dishes to wash. Celebrate small wins, and don’t sweat the inevitable hiccups.

Mindset Shift: Instead of focusing on everything going perfectly, aim for progress. Did they get out the door on time? Victory! Did they manage their emotions a little better today? High-five!

7. Stay Positive (Even When It’s Hard)

Kids are like sponges, and they pick up on our energy. If you’re dreading the transition, they might, too. Instead, focus on the exciting parts of going back to school: reuniting with friends, new lessons, and the return of structure.

Fun Idea: Create a “Countdown to School” calendar with a small daily reward (like stickers or a fun activity) to build anticipation.

8. Take Care of Yourself, Too

Parenting during transitions is no joke, so don’t forget to fill your own cup. Whether it’s a cup of coffee in peace, a yoga class, or 10 minutes with your favorite book, taking time for yourself makes you better equipped to support your kids.

The Big Takeaway: Progress, Not Perfection

Getting back into a routine after the holidays takes time. Focus on small, consistent changes that help everyone’s brain transition smoothly. With a little planning, patience, and maybe a sensory swing or two, you’ll be back in the groove before you know it.

Ready to make back-to-school easier for your child? Check out our sensory swings—the perfect tool for calming nerves and building focus.