8 Back-to-School Tips to Help Your Child Start the Year Strong

8 Back-to-School Tips to Help Your Child Start the Year Strong

Summer can go by quickly. Before you know it, backpacks are packed, schedules are changing and a new school year is just around the corner. Whether your child feels excited, nervous or a little of both, a few simple steps can help your family ease into the transition and start the year feeling prepared.

Back-to-school preparation is about more than supplies. Healthy routines, good sleep, supportive conversations and regular checkups can all help children feel ready to learn, connect with others and manage the change in routine.

1. Talk about how your child is feeling

Ask your child how they feel about going back to school. What are they excited about? What feels stressful or uncertain? Let them know it is normal to have different emotions about a new school year.

2. Visit the school

If your child will attend a new school, try to visit before the first day. Walk through the building if you can, attend an open house and help your child meet teachers or staff members when possible. You can also practice the route to school, whether your child will walk, bike, ride the bus or travel by car.

3. Check school supplies and clothing

Make sure your child has clothing that fits comfortably and helps them feel confident. Check that their backpack is in good condition, fits properly and is not too heavy. The American Academy of Pediatrics recommends that a backpack weigh no more than 5% to 10% of a child’s body weight.

Schedule a back-to-school checkup if your child is due for one. A primary care provider can review your child’s growth, development, medications, sports forms and immunization status so they are ready for the school year.

4. Connect with friends

Starting the school year with a familiar face can help ease first-day jitters. If possible, arrange for your child to ride the bus, walk, bike, or carpool with a friend.

5. Create a daily routine

School days often feel smoother when children know what to expect. Plan regular times for meals, homework, physical activity, family time and bedtime. A steady routine can help children stay organized, reduce stress and feel more confident as they adjust to the school schedule.

6. Adjust sleep and wake times early

About a week before school starts, begin moving your child’s bedtime and wake-up time closer to their school schedule. Small changes each day can make the first week feel easier and help your child feel more rested when classes begin.

7. Make sleep a priority

Getting enough sleep helps children stay focused, learn better, and feel their best. Most school-aged children need between 8 and 12 hours of sleep each night. A calming bedtime routine, such as reading, drawing, or listening to quiet music, can help them fall asleep more easily.

8. Limit screen time before bed

Phones, tablets, computers and televisions can make it harder for children to fall asleep. Try turning off electronic devices at least one hour before bedtime so your child can get a better night’s rest.

If your child’s worries are affecting their sleep, appetite, school attendance or daily activities, reach out for support. Your child’s teacher, school counselor or health care provider can help you decide what steps may be helpful.

Small changes before the first day can make a meaningful difference, especially when families focus on sleep, routines, emotional support and preventive care.

A new school year can bring big changes for children and families. With healthy routines, supportive conversations and the right care team, your child can start the year feeling prepared, comfortable and ready to succeed. If you have concerns about your child’s health, school readiness, sleep or stress, your pediatrician is here to help. 

Schedule your school or sports physicals

We make it easy to book appointments anytime, with flexible same-day and extended hours that help you stay on top of your health care. Schedule a back-to-school checkup or sports physical through your MyChart account, book online or call 845-703-6999 to make an appointment with a Crystal Run pediatrician.

American Academy of Pediatrics (AAP). Backpack Safety. Accessed August 2026

CDC. Tips for a positive start to the school year! Accessed July 2026

The National Safety Council. Backpack Safety: It's Time to Lighten the Load. Accessed July 2026