Summer is coming to an end and if you're already gearing back up for school to start, it's possible you're like me and realized you've picked up some negative habits. When I started back to school shopping, my biggest realization was the amount of processed junk I was buying for the kids to snack on and how far our routine had slipped. Although I was grateful to work from home with the kids, it was difficult to get things accomplished - so of course, I made life easier with foods they could feed themselves, screen time wasn't monitored so tightly, and at home education went from four times a week to I'm lucky if we get it done once a week.

For most parents, the hustle and bustle of back-to-school season means early mornings, rushed dinners, and a lot of homework. It can be hard to find time to focus on healthy habits when things are so busy. But it's important to make sure your family is eating right and getting enough exercise, especially now that school is starting back up. In this blog, we have 10 of the best tips to help you create healthy habits when going back-to-school.

Start by evaluating what changed. As any parent knows, routines are important for young children. They provide a sense of stability and order in a often chaotic world. However, routines can also become stagnant and boring if they are not occasionally updated. That's why it's important to periodically evaluate your family's routines and make changes as needed. Plus, what better time to do it then preparing to go back-to-school. Maybe bedtime has become too hectic and it's time to streamline the process. Or perhaps mealtimes have become too routine and it's time to mix things up a bit. Also consider things like screen time, connection with the family and assigned chores, too. Whatever the case may be, don't be afraid to make changes to your family's routines. A little bit of innovation can go a long way in keeping everyone happy, healthy and thriving.

Establish a bedtime routine and stick to it! - For some, they can fall asleep the second their head hits the pillow. For others, it takes a lot of tossing and turning to find the right spot. It's been proven time and time again that the body functions it a much higher level when achieving at lease eight hours of sleep. However, when it comes to children, aim for ten hours per night. Developing good sleeping habits is critical for both physical and mental health. Not only does it improve energy levels and mood, but it also allows the mind to focus more clearly and concentrate on consolidating new information. To ensure everyone is getting enough sleep, establish a bedtime routine, create a calm, quiet and comfortable environment in the bedroom, and trade out any screen time for books an hour before bed.
Eat a balanced diet and never skip out on breakfast - Even if it's just a piece of fruit or some yogurt. Studies show that, not only is a balance diet essential for good health, but people who eat breakfast tend to have better overall nutrition than those who don't. Breakfast provides the body and brain with essential nutrients and energy to function optimally throughout the day. When we skip breakfast, we're more likely to make unhealthy choices later on in the day, and we're more likely to overeat at lunch and dinner. Eating a balanced breakfast with plenty of protein and fiber helps to regulate blood sugar levels, which leads to steadier energy levels and fewer cravings throughout the day. But don't forget about lunches and dinners - every meal should include a variety of food from all the food groups, including fruits, vegetables, whole grains, low-fat dairy and lean proteins. So if you're looking for a way to boost your health, make sure you eating well.

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3. Drink plenty of water - Everyone knows that drinking water is important, but sometimes it can be hard to remember to stay hydrated throughout the day. So how much water should you be drinking? The amount varies depending on factors such as age, weight, and activity level, but a general rule of thumb is to consume 8 glasses of water per day. Kids need even more water than adults, and should drink at least 1 ounce of water for every 2 pounds they weigh. In addition to keeping you properly hydrated, drinking water has a host of other benefits. It can help to improve your skin complexion, reduce fatigue, regulate body temperature, lubricate joints, flush out toxins, and reduce headaches. So next time you reach for a sugary drink, consider swapping it for a glass of refreshing H2O instead. Your body will thank you!

4. Exercise and stretch regularly - Most health experts agree that adults should get at least 30 minutes of moderate exercise every day. For kids, the recommendation is at least an hour. But with busy work schedules and packed after-school schedules, it can be tough to find time for a workout. One way to make sure you're getting enough exercise is to break up your workouts into smaller chunks of time. For example, you could take a brisk 10-minute walk in the morning and evening, and do a 20-minute workout during your lunch break. Or if you have young kids, take advantage of a neighborhood walk or bike ride after dinner. By being creative and making use of small windows of time, you can easily fit in the recommended amount of exercise - and improve your health in the process.

5. Soak in the sun and breath the fresh air outdoors - Most studies agree that adults and children alike need at least 20 minutes of sunlight each day to maintain optimal health. Sunlight helps the body produce Vitamin D, which is essential for bone growth and immune system function. In addition, being outdoors in natural sunlight has been shown to improve mood and reduce stress levels. For children, time spent playing outside is also important for physical development and social skills. Fresh air is also key to good health, as it helps to cleanse the lungs and improve circulation. So make sure to get out there and enjoy some sun and fresh air every day!

6. Limit screen time - Studies show that too much screen time can lead to a number of issues in both adults and children. In kids, it can lead to problems with focus and attention, lack of imagination, negative attitudes, poor grades, and difficulties with social interaction. It can also cause issues with sleep and weight gain. In adults, too much screen time has been linked to an increased risk of anxiety and depression, physical strains on the neck, back and eyes, and cause headaches. Additionally, it can contribute to problems with work-life balance and relationships. Therefore, it's important to limit the amount of time you spend staring at screens. If you work with screens each day, make sure to take regular breaks, get plenty of exercise, and spend ample time talking to family, friends or co-workers face-to-face. Technology can be a wonderful tool when used appropriately, but it's important to use it in moderation.

7. Continuing education and homework - It's no secret that schools provide homework and that education should be continuing in a variety of ways at home. Continuously learning can build discipline, time management and other amazing benefits for children, and adults should always be involved. But make sure to take breaks, play educational games, support them and lead them by example. Make reading for pleasure a staple to keep their love of learning alive too! For children, homework can be a great way to review what they've learned in class and get extra practice on skills they're struggling with. It can also be a way for parents to get more in tune in their child's education and help them understand how to manage their time and work independently. However, it's important to make sure that homework isn't becoming a source of stress for your child. Be available to offer help and provide ample encouragement, but don't take over the assignment or do it for them. If your child is consistently struggling with their homework, talk to their teacher about ways you can help or whether there might be a larger issue that needs to be addressed. Above all, remember that leading them by example and aiding them in their learning experience can help them reach their full potential.

8. Practice enjoying the moments and controlling stress - We only get one life to live, so shouldn't we make the most of it? It can be difficult to appreciate the little things we are constantly on the go and over stimulated, but there is so much beauty around us - it's worth making it a good habit. One of the best ways to control stress and improve moods is to take a step back and take some deep breaths. Teach children and yourself to inhale slowly through your nose, filling your lungs from bottom to top and exhale slowly through your mouth. Repeat this several times until you feel your body begin to relax and use this technique for any emotion building up. Another great way to control stress and find appreciation is to take some time for yourself each day, even if it's just for a few minutes. Whether you read a book, take a bath, or go for a walk, taking some time to do something that you enjoy can help reduce stress levels. With kids, it's important to give them some independent playtime each day too. While it may be tempting to try to entertain them every minute of the day, letting them play on their own can give you some much-needed time to relax and de-stress, and provide innocent opportunities for them to be creative while letting their imagination run wild.

9. Reward accomplishments and provide praise - It's so important to celebrate accomplishments, both big and small. When we take the time to praise our children and ourselves for our successes, it helps us to feel confident and motivated. It also gives us a chance to teach important life lessons and positively reinforces proper behaviors. For example, when we praise our children for doing well in school, we're not only making them feel good, but we're also teaching them the immense impact made from their hard work and commitment. And when we reward ourselves for reaching our goals, it reminds us that we are capable of achieving great things. Whether it's positive reinforcement or an opportunity to teach, efforts made should always be acknowledged. Take the time to instill a sense of pride and self-confidence that will last a lifetime and inspire motivate to keep moving forward.

10. Prioritize connections - Spending time as a family is one of the most important habits you can create. As kids get older, it’s common for them to distance themselves from their parents due to social obligations, peer pressures and general changes with their interests. It’s also easy to get wrapped up in the chaos of after extra curricular activities, unfinished work and maintaining a home. However, ensuring that your entire family values bonding together on a daily basis should be the largest priority of them all. Communicating about your child’s experiences should be more specific than “how was your day?” and showing affection for loved ones should be a common display. Connecting together can be as simple as the entire family putting their phones away for a genuine conversation at the dinner table. Or if you have an older child more concerned about hanging with their friends, invite them over for something fun all together. The dishes can wait but the relationships you treasure can’t.

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Remember, what ever changes you desire or healthy habits you want to create, they all begin with you leading by example. The beginning of the school year is a great time to evaluate our routines and make necessary changes to create good habits, establish consistency, and take care of ourselves and our families. Let’s work together to set the tone for a successful school year that will benefit everyone! How have you prepared your family for the upcoming school year?

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