Back to school without stress: How to successfully transition back to everyday life

Summer vacation is coming to an end, and school is starting again. This also means that the alarm clock is suddenly ringing again in the mornings. After weeks of later evenings, fewer fixed appointments, and more flexibility and freedom, children have to readjust to a more structured daily routine. The same applies to parents, who often take time out of their workdays to organize their children's holidays.

It doesn't have to be perfect from the first day of school. Preparing a few things before school starts and gradually restoring structure to family life can make the transition much smoother.

To help you make the transition without going from zero to 100, or even experiencing burnout, we've compiled the best strategies: Here are the Helferei ' tips for a successful and relaxed start to the school day.

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1. Gradually readjust your sleep rhythm

During school holidays, bedtimes almost automatically shift later. However, at the start of the new school year, it's important to gently adjust their circadian rhythm. Instead of suddenly sending children to bed and waking them up much earlier on the first day of school, it helps to gradually adjust their rhythm a few days beforehand.

• Days 1 to 3: Shift your sleep and wake-up times forward by 10 minutes each time.
• Days 4 to 6: Adjust the time by another 10 minutes to match your target rhythm.
• Days 7 to 9: Adjust the time by the last 10 to 15 minutes until you reach your final wake-up time for the school day.
• From then on, try to maintain similar sleep times, both when falling asleep and when waking up.

A consistent evening routine can also help: less screen time shortly before bedtime and a calm end to the day, for example in dim light, will gradually bring structure back to the evening. Last but not least, the warm summer nights of the past few months have shown how important a good room temperature is. Make sure that the temperature in the children's room is comfortable in the evening and ideally a little cooler than during the day.

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2. Re-establishing morning and evening routines – for children and their parents

With school comes the return of small daily routines: getting up early, having breakfast, preparing lunchboxes before school, checking school bags after school, doing homework and getting to bed on time.

Especially during the transition phase of starting school, routine is king. It's well known that routines are more successful when they are deliberately kept simple. This applies not only to children, but also to adults.

But what does this mean for the " back to school" phase? We've put together a few ideas for mornings and evenings:

Here are a few ideas for your morning routine:

• Wake the child up at a fixed time if possible: As described above, this is important to get the child's body used to a regular rhythm.
• Make personal hygiene a habit : Brushing teeth, washing, and getting dressed are standard routines, and your child should learn this too. Incorporate simple decisions that your child has to make independently. For example, let them choose their own clothes for the next day the night before. This fosters a sense of responsibility.
• A healthy breakfast: Focus on healthy proteins, and of course, fruit and grains. The right macronutrients provide the necessary energy for the day. And this applies to everyone, not just children.
• Preparing school supplies: Are the correct textbooks, notebooks and school supplies for the timetable of the respective day packed and in the schoolbag?
• Take a deep breath before heading to school: Talk to the child about the upcoming school day and speak positively to them – if they feel mentally and positively.

Ideas for your evening routine are a must:

• Dinner without a phone or other technological distractions : If you manage to eat with your child in the afternoon or evening, then: phone off! Or place it face down on the table. This not only helps your child relax – believe us.
• Time for homework : Set aside a specific time after school for homework, ideally in a quiet place. And if necessary, get support if your child needs tutoring in a subject.
• Activities for relaxation and self-care : Of course, like any other child, your child needs free time for enjoyable activities. For some children, this means lots of outdoor exercise, for others drawing, reading, crafting, or quiet games to unwind.
• Preparing for the next day: We have already described this above – before going to bed, it's important to put together clothes for the next day and school supplies according to the timetable and to prepare the lunchbox in order to avoid stress the next morning.
• Finally, a word about the bedtime routine : Every child is different. Some enjoy a short bedtime story, others want to cuddle or share the highlights of their day before drifting off to dreamland.

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3. Getting school supplies made easy: How to turn shopping into a shared experience

School bags, notebooks, pencil cases, sports equipment, or water bottles – there's a lot to organize for the start of the school year. Instead of scrambling to gather everything at the last minute, it's worth going through together what you already have at home and what actually needs to be bought new.

Buying school supplies doesn't have to be a chore. On the contrary: it's the perfect opportunity to turn it into a fun shared experience where your child learns new things through play.

These tips will help you make the most of your preparation for the new school year:

• Encourage your child's active participation: Involve your child directly in the shopping process. Let them choose certain items according to their own taste – for example, their pencil case, Stabilo pens and other colorful pencils, or the color of their notebook cover. This strengthens their independence and increases their anticipation of using their newly acquired school supplies in class.
• Go through the teachers' checklist: Before heading to the store or ordering online, check if there are any guidelines from teachers for the next school year. This way, you won't forget anything. Use this opportunity to show your child how to plan and stick to a budget.
• Set up a positive work environment at the desk: Create a designated space at home for homework and studying. This space should be well-lit, quiet, and tidy, so that all essential materials are within easy reach. Let your child help with the setup – whether it's organizing pens and pencils, decorating, or even less enjoyable tasks like tidying up.
• Teach order and structure: Show your child how to efficiently organize their school supplies. Use labeled boxes, folders, or drawers for different categories (like pens, paper, or scissors). This develops organizational skills and simplifies the daily routine – your child will never have to search for anything again!
• Buy in advance: Take advantage of back-to-school discounts to build up a small supply. This will help you avoid shortages mid-year and save money. Focus especially on items that are quickly used up and guaranteed to be needed again – or that get lost. These include fountain pen cartridges, notebooks, and pads.

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Healthy eating & exercise in everyday life

As mentioned above, breakfast is essential. It provides the necessary energy for the upcoming school day and is therefore the most important meal of the day for schoolchildren. Your child's concentration and performance in class are directly linked to breakfast. Without a healthy and balanced meal in the morning, they risk dips in concentration, fatigue, and irritability.

Opt for a combination of fiber-rich whole grains and healthy proteins, such as yogurt or Greek yogurt, along with fruit or nuts for healthy carbohydrates and unsaturated fats. This type of breakfast will keep you feeling full for longer and prevent energy slumps before or after lunch.

Studies show that children who eat a nutritious breakfast learn more attentively and have better memories. Furthermore, sharing a morning meal together – if you manage to establish it occasionally – provides a calm and focused start to the school day.

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Leisure activities and hobbies in balance

Ensure your child has a healthy work-life balance. Admittedly, the term is often associated with stressed parents juggling career, family, and the rest of their private and administrative lives. However, maintaining a healthy balance in daily life is crucial even for children: hobbies and leisure activities should provide a regular counterbalance to school and be balanced with homework and relaxation time.

A smart time management plan that balances leisure, learning, and relaxation will certainly enrich your child's everyday life. Furthermore, this way they learn early on that a good life consists of different areas.

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Relief for parents: Finding the right childcare

Daily life around the start of a new school year is challenging for people with children. The Helferei support team can help you during this time:

Find the best childcare, babysitters, and nannies near you – directly from your couch with just a few clicks. Use transparent and pre-verified profiles , all of whom have uploaded their ID documents to our platform. Genuine reviews from other customers also speak for themselves and provide the necessary level of trust.

Many support services and scenarios are conceivable:

• Pick-up after school, followed by homework or playing at home
• Accompanying your child to sports class or music lesson
• Our childcare providers are happy to look after your children in the evenings if you've more than earned a little break.

Simply get in touch and we'll find the perfect solution tailored to your needs!

Oh yes: More information on tax incentives for a relaxed organization of your everyday life with a child – and that of your child, all thanks to your childcare with Helferei will follow soon.