The good news? With some planning, healthy routines, and the right support, everyone can start the school year energised, focused, and confident.

Returning to education as an adult can be a game-changer. You might want to boost your career, pick up new skills, or challenge yourself intellectually. Studies show that adult learners often feel more confident, stimulated, and fulfilled when they go back to school. Flexible options; online classes, evening programs, or short courses make it easier to balance study with work and family life.

For children, going back to school is about more than academics. It’s about social, emotional, and physical readiness. Planning ahead, establishing routines, and supporting nutrition and sleep can make the first weeks much smoother.

• Routines are key:
Gradually adjust bedtime and wake-up schedules before school starts. Predictable routines help children feel secure and focused.

• Talk about feelings:
Encourage children to share what they’re excited or nervous about and validate their emotions.
• Create a learning space: Even a small, tidy corner for reading or homework makes study time easier.
• Practice skills: A few minutes of reading or math each day can reduce back-to-school stress.

• Foster independence:
Let children pack their bag, plan their morning, or manage lunch snacks.

• Engage with teachers:
Regular communication ensures you can support learning at home.

Good sleep, balanced nutrition, and the right nutrients are essential for focus, energy, and mood — for both adults and children.

Sleep: Adults need around 7–9 hours, while children typically need 9–11 hours. A consistent sleep routine improves attention, memory, and emotional well-being.

Nutrition: Fuelling your body with the right foods helps your brain work at its best.

Key considerations:
• Whole grains, fruits, and vegetables provide steady energy.
• Protein (eggs, fish, legumes) supports focus and memory.
• Healthy fats (nuts, seeds, avocado) nourish the brain.
• B vitamins support energy, mood, and cognitive function.
• Magnesium is especially important for both adults and kids — it helps with relaxation, sleep quality, stress management, and muscle function.
• Herbs: Adults managing stress may benefit from gentle herbal support like ashwagandha, which can help with stress resilience, sleep, and mental clarity.
• Hydration: Staying hydrated is crucial — even mild dehydration can reduce attention, memory, and energy levels for both kids and adults.

Always speak with a qualified healthcare professional before starting any new supplements, herbs, or adaptogens, especially for children.

Adults:
1.   Pick courses that fit your life — flexibility is key.
2.   Set achievable goals and celebrate small wins.
3.   Use planners or calendars to organize your schedule.
4.   Create a quiet study space.
5.   Seek support — friends, family, and fellow learners can help.
6.   Take care of yourself — short walks, breaks, or mindfulness exercises improve focus and energy.
7.   Prep meals in advance – batch-cook or prep ingredients for quick, nutritious lunches and snacks. This saves time and ensures you’re fueling your brain with healthy meals. Include whole grains, lean protein, vegetables, and healthy fats.

Kids:

1.   Keep routines consistent.
2.   Encourage independence with small daily responsibilities.
3.   Support healthy meals and snacks.
4.   Provide a cozy, organized homework spot.
5.   Communicate regularly with teachers.
6.   Celebrate small achievements. This builds confidence and motivation.
7.   Choose and pack nutritious meals and snacks together. Iinvolve children in selecting and preparing balanced options like fruits, vegetables, whole grains, and protein-rich foods. Preparing bento boxes or lunch packs the night before not only saves mornings from stress but also helps kids feel empowered in making healthy choices.

1. Anderson University, 2024, ‘Benefits of Going Back to School as an Adult’, Anderson University. Available at: https://anderson.edu/2024/benefits-of-going-back-to-school/ (Accessed: 9 December 2025)
   Baker College, 2024, ‘Top Strategies for Going Back to School as an Adult’, Baker College Blog. Available at: https://www.baker.edu/about/get-to-know-us/blog/strategies-for-going-back-to-school-as-an-adult/ (Accessed: 9 December 2025)
2. Champlain College, 2024, ‘New Survey Findings on Going Back to School as an Adult’, Champlain College Online Blog. Available at: https://online.champlain.edu/blog/new-survey-findings-going-back-school-adult (Accessed: 9 December 2025)
   Harvard Health, 2024, ‘Sleep and Mental Health’, Harvard Health Publishing. Available at: https://www.health.harvard.edu/newsletter_article/sleep-and-mental-health (Accessed: 9 December 2025)
   KidsHealth, 2024, ‘Back-to-School Tips for Parents’, Nemours KidsHealth. Available at: https://kidshealth.org/en/parents/back-to-school-tips.html (Accessed: 9 December 2025)
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   Times Higher Education, 2024, ‘Adults bring experience and cognitive strengths to lifelong learning’, THE Campus. Available at: https://www.timeshighereducation.com/campus/adults-bring-experience-and-cognitive-strengths-lifelong-learning (Accessed: 9 December 2025)