August 13, 2026

Healthy Habits for Back to School

 School essentials: pencils, scissors, rulers, paper clips, and notebooks

As summer winds down and a new school year begins, families are getting back into routines—and it’s the perfect time to build healthy habits together! From nutritious breakfasts and balanced lunches to staying active and getting enough sleep, small changes can help kids feel their best and be ready to learn. In this post, we’ll share simple, realistic tips to help your family start the school year on a healthy note.

5 Healthy Habits to Help Kids Thrive This School Year

Back-to-school season is an exciting time, but getting back into a school routine can also be a big adjustment for kids and families. New schedules, earlier mornings, homework, activities, and busy evenings can make it easy for healthy habits to take a back seat.

The good news is that healthy routines don’t have to be complicated! Prioritizing a few simple habits can help kids have the energy, focus, and confidence they need to learn, grow, and feel their best throughout the school year.

1. Start the Day with a Balanced Breakfast and Lunch

Busy mornings can make it tempting to skip breakfast, but starting the day with a nutritious meal can help kids get the energy and nutrients they need for school. Aim to include a combination of whole grains, fruits or vegetables, and a source of protein.

Lunch is just as important. Whether your child brings lunch from home or eats at school, encourage balanced meals that include a variety of foods. Most importantly, try not to skip meals. Regular meals and snacks can help children maintain their energy and cognitive function throughout the school day.

If the cost of school meals is a concern, check to see if your family qualifies for free or reduced-price school meals. These programs can help make nutritious meals more accessible for families. Contact your child's school district to fill out an application. 

2. Create Healthy Screen-Time Habits

Screens are a big part of children's lives, from entertainment and social media to schoolwork and communication. Setting healthy boundaries can help make sure screen time doesn't interfere with sleep, physical activity, family time, or other important activities.

As a general goal, aim to limit recreational screen time to about one hour a day for young children and one to two hours a day for older children and teens. Families can also establish screen-free times, such as during meals, physical activity, or while completing homework.

One especially helpful habit is keeping screens out of the bedroom at bedtime. Turning off devices before bed can help children wind down and prepare for a good night's sleep.

3. Aim for 60 Minutes of Physical Activity Every Day

Kids need opportunities to move, play, and be active every day. Children and teens should aim for at least 60 minutes of physical activity each day.

Physical activity doesn't have to mean organized sports or spending an hour at the gym. Riding a bike, walking the dog, playing outside, dancing, playing tag, or simply being active with family all count!

Try finding activities your child enjoys and make movement a regular part of your family's routine. Even small opportunities to be active throughout the day can add up.

4. Make Sleep a Priority

Getting enough sleep is essential for growing children. A consistent sleep routine can help kids feel more rested, focused, and ready to take on the school day.

Recommended sleep amounts vary by age:

  • Children ages 6–12: 9–12 hours per night

  • Teens ages 13–18: 8–10 hours per night

As school starts, gradually adjusting bedtime and wake-up times can make the transition easier. Try establishing a relaxing bedtime routine and keeping screens away from bedtime to help children wind down. Sleep deprivation in children has been linked to weakened immunity, childhood obesity, and negatively effects how a child learns. 

5. Practice Good Hygiene

Back-to-school also means more time around classmates, teachers, and friends, making good hygiene habits especially important.

Teach children to wash their hands regularly, especially before eating, after using the restroom, after playing outside, and whenever their hands are visibly dirty. Encourage them to cover coughs and sneezes with a tissue or their elbow and avoid sharing personal items like water bottles and utensils.

Simple habits like regular handwashing can help keep kids healthy and reduce the spread of germs at school and at home.

Small Habits Can Make a Big Difference

Getting back into a school routine doesn't have to happen all at once. Focus on making small, manageable changes and involve your children in creating healthy routines that work for your family. By involving your kids in establishing these healthy routines they will likely feel more excited and willing to participate.

A balanced meal, an hour of active play, a good night's sleep, and a few simple hygiene habits may seem small, but together they can make a big difference in helping kids learn, grow, and feel their best all school year long!

 

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Check out this delicious & healthy breakfast! Perfect for busy school mornings!

Superhero Muffin Recipe

 

If you enjoyed this post, make sure to check out our other posts! 

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