The beginning of a school year can feel reminiscent of the “new year,” often prompting us to reevaluate our routines, habits, and goals. This can be a time of exciting renewal, but it may also come with unique stressors and pressures to “improve.” Here are a few strategies to use when resetting your routines and building new habits
Why Do Routines Matter?
It’s no secret that routines can be helpful for both children and adults. Consistent routines help reduce stress and decision fatigue by creating structure and predictability in daily life. When we know what to expect, our brain can focus more energy on the tasks and experiences that matter most.
During times of transition, routines can provide a special kind of comfort and security. For children, predictable routines during times of transition can reduce anxiety and support emotional regulation.
While routines are often beneficial, if they become too rigid they can lead to increased frustration and stress. The key is flexibility. Routines tend to break down when expectations are unrealistic or when they are followed too strictly. For example, if a child normally does homework right after school but has a late practice one day, the routine doesn’t fail, it simply shifts. They might do homework after dinner instead and return to the usual schedule the next day. This would still be considered a consistent routine. It can be helpful to think of routines as “preferences for the day” rather than fixed, required steps.
Remember, it can take time to find new routines during the school year as you, your child’s, and your families’ needs change from year to year. Give yourself grace as you find your rhythm for this year!
Building New Habits
The new school year can often make a lot of people consider new habits. Here are some strategies to help you implement new habits that matter to you this school year!
- Make sure your goal serves you. When making a goal, it is important to make it specific, measurable, and attainable. If you are hoping to get into a regular exercise routine, consider starting small, such as “15 minutes of movement, three times a week,” rather than saying “I am going to exercise every day.” When habit goals are too large or unrealistic, they can lead to frustration, inconsistency, and a loss of motivation. In contrast, starting with manageable goals increases the likelihood of follow through and helps build confidence over time. Even more importantly, creating a goal you can exceed is a positive thing. It can foster motivation and a strong sense of accomplishment, which can then support continued growth.
- Habit stacking is one of the most effective tools. This involves linking a new habit to something you already do consistently. For example, after brushing your teeth, you might take medications, pack your bag, or spend five minutes preparing for the next day. By anchoring new behaviors to existing routines, they become easier to remember and maintain.
- It can also help to use environmental cues and reminders. Placing items where you need them (like keeping a water bottle visible, laying out your workout clothes, placing shoes by the door) reduces the need for memory or decision making. The more we rely on the environment instead of willpower, the more sustainable routines become. This can also be a helpful strategy for supporting children as they build their own routines.
Just as with routines, the goal is not perfection or rigid adherence, but rather a pattern of small, consistent behaviors. Even when routines are disrupted, what matters most is the ability to gently return to them without judgment.
