3 Simple Habits for a Calmer Start to Back-to-School Mornings

It’s hard to believe that summer’s wrapping up and a new school year is already knocking at the door! You might be feeling excited about new beginnings for you and your child; but if the thought of chaotic, stressful mornings makes you want to fast-forward to winter break, you’re definitely not alone.

We’ve all been there: the alarm goes off and it’s go-time. Suddenly everyone’s running around looking for shoes, lost homework, and that one backpack that you could’ve sworn was by the door last night. Meanwhile, breakfast is either skipped or thrown together in a rush, and nobody’s had a second to breathe, let alone actually connect. By the time you get out the door, it already feels like the day’s gotten away from you.

But here’s the good news: your mornings don’t have to start that way. With just a little intention and three simple habits, you can shift your mornings from frantic to functional and even, (dare I say?) enjoyable. 

1. 1. Prep the Night Before 

   It sounds simple because it is. But prepping ahead can make a world of difference the next morning. After dinner, take 10–15 minutes to: 

   ● Lay out clothes for the next day 

   ● Pack backpacks (with homework, books, and permission slips) 

   ● Prep lunches and snacks 

   ● Check the calendar or planner together 

   
   

Not only does this free up time in the morning, but it helps reduce decision fatigue and sets your whole family up for success (Fiese et al. 17). Bonus: when kids are involved in the process, even just for the simple steps, they’re also learning time management and executive functioning skills that will serve them for life (Zelazo and Carlson). 

2. Build a Consistent Morning Routine

Routines offer kids a sense of security for children; and let’s be honest, adults benefit from them too. A predictable flow of morning activities helps regulate stress, improves behavior, and supports emotional well-being (Mindell and Williamson).

I want to challenge you to try waking up at the same time each day (yes, even weekends if possible!) to help regulate your family’s natural sleep-wake rhythms. Morning light exposure and consistency are especially helpful for kids’ mood and focus during the school day (Hirshkowitz et al.).

You might also try:

● Opening the blinds for natural light

● Playing your family’s favorite upbeat song while everyone gets ready

● Using the same order of tasks (wake up, brush teeth, get dressed, breakfast, etc.) every morning to embed consistency

Even small rituals like this help mornings feel calmer and reduce power struggles since everyone knows what’s coming next. Bonus points if you incorporate this strategy with the next step…

3. Use a Visual Schedule

If your child (or you) tends to feel overwhelmed, forgetful, or easily distracted in the mornings, a visual schedule can be a game changer. Using pictures or simple icons, create a step-by-step chart of the morning routine. You can laminate it or use a dry-erase board so your child can check off each step. This can be especially helpful for younger kids or those with ADHD, autism, or executive functioning challenges (Kretschmer and Silverman).

Make sure you place the schedule where it’s easy to see; like the fridge, bathroom, or their bedroom wall. And don’t forget to celebrate the wins! Perhaps a sticker for every time your child completes all the steps in the correct order. Over time, this helps build independence and confidence.

With these three habits, prepping the night before, establishing a steady morning routine, and using a visual schedule, you’ll be on your way to setting the tone for smoother mornings and happier days. Plus, you’ll also be teaching your child valuable life skills like organization, planning, and self-regulation. And the best part? You’ll be creating a little more space in the morning for peace, connection, and maybe even a warm cup of coffee.

A little planning really does go a long way. Here's to a school year that starts off right, from the moment the alarm goes off.

Author: Dr. Katherine Lewis

References:

1. Fiese, Barbara H., et al. Family Routines and Rituals. Yale University Press, 2002. 

2. Hirshkowitz, Max, et al. “National Sleep Foundation’s Sleep Time Duration Recommendations: Methodology and Results Summary.” Sleep Health, vol. 1, no. 1, 2015, pp. 40–43. https://doi.org/10.1016/j.sleh.2014.12.010.

3. Kretschmer, Tina, and Wendy Silverman. “Executive Functioning in Children: Definitions, Development, and Importance.” Child and Adolescent Psychiatric Clinics, vol. 27, no. 1, 2018, pp. 1–15. https://doi.org/10.1016/j.chc.2017.08.001. 

4. Mindell, Jodi A., and Alyssa A. Williamson. “Benefits of Routines for Preschool Children.” Sleep Medicine Clinics, vol. 13, no. 3, 2018, pp. 335–343. https://doi.org/10.1016/j.jsmc.2018.04.002. 

5. Zelazo, Philip David, and Stephanie M. Carlson. “Hot and Cool Executive Function in Childhood and Adolescence: Development and Plasticity.” Child Development Perspectives, vol. 6, no. 4, 2012, pp. 354–360. https://doi.org/10.1111/j.1750-8606.2012.00246.x.

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Disclaimer: This information is generalized and intended for educational purposes only. Due to potential individual contraindications, please see your primary care provider before implementing any strategies in these posts.