Tips for Managing Back to School – Online

Tips for Managing Back to School – Online

This past March, parents, teachers and children were thrust into a new normal of online learning and managing life at home with the whole family.  As families plan for the new school year, the focus is not on buying backpacks and new school clothes, but on managing the expectations and uncertainties of distance learning.  Below are some ideas for families to keep in mind while managing the ups and downs of being at home.  

1. Planning ahead and preparing your child’s school environment together, will help your child feel engaged and a part of the process from the start.  Being prepared means having materials available, a stable internet connection, and a comfortable workspace, that is organized, but not too distracting.  Children can help decorate and fill the space with photos, calendars and learning tools.  
2. Consider if an adult should be working nearby if there are unexpected technology needs, but allowing your child to be independent at their workspace will provide them with autonomy and confidence.  Younger children (K-2) may need more hands on support at the start of the year, but follow your teacher’s guidance on how to support your child and build their stamina for the school day.
3. Even though most of us don’t use a bell to start the school day, providing structure and predictability sets a child and teen up for success.  Returning to a healthy bedtime routine after an unstructured summer, means ending screen time an hour before bed, and waking in the AM with enough time for breakfast, even if some kids are still in their pajama bottoms, during their first zoom call.  
4. A good night’s sleep (children 9-12 hrs/ teens 8-10 hrs) is important for our body’s rhythms, physical and mental health.  I have heard a few families are implementing a morning bike ride before logging on to zoom, to simulate the ride to school.  This is a great idea for early risers, but remember to set realistic goals for yourself and family.   Even a step outside to feel the fresh air, opening the bedroom curtains or a morning dog walk is enough to feel energized and lets your body know it is time to start the day.  
5. Part of a family’s daily routine should include good nutrition, accessible meals and snacks throughout the day.  The kitchen has had an increase in traffic since we have all been at home.  This means sharing the responsibilities too!  Consider your child’s age and development and use this time to teach new skills like preparing breakfast independently and putting the dishes in and unloading the dishwasher.
6. Having healthy snacks easily available throughout the day, like fruit in a bowl, baby carrots, protein bars, cheese sticks and nuts, can keep a child’s energy going during long zoom calls.  Make lunches ahead of time or keep it simple and offer leftovers from the night before or soup and sandwiches for everyone!  Use lunchtime as an opportunity to connect with each other.  Consider a new ritual, like bringing a daily riddle to share or playing a favorite song to sing along to.
7. Movement breaks and exercise are critical during the school day.  Most of our elementary school aged children are accustomed to 3-5 outdoor breaks during their day.  These outdoor breaks allow for muscle movement, socialization, improved focus and the release of healthy brain chemicals reducing anxiety.  
8. Online school makes it challenging for kids to get the physical movement they require.   Be creative and consider both indoor and outdoor breaks during the school day.  Some fun ideas include obstacle courses, games of red light green light, simon says or follow-the-leader.  Recently, a mom and I talked about using blue painting tape on the floor to create hopscotch in the bedroom!  Don’t forget a quick jump on the trampoline or a run around the block.  
9. For students who need movement while they are in class, consider low interest fidgets, putty or play dough for stimulation, doodling quietly or exercise bands on your child’s chair.  For some kids, adaptive chairs and desks, which allow for standing or movement, may be an option. 
10. For children and teens who are missing out on regular after school sports and activities, set a daily schedule for after school exercise, that may include skateboarding, walking, jogging, lifting weights, biking or yoga.  Movement improves a person’s cognitive, physical, mental and emotional well being.  Plan to meet up with a friend and make it a social opportunity too!
11. If something is not working, remember to communicate with your family members, child and teacher.  
12. During stressful times, being aware of your own feelings and reactions and acknowledging and modeling how you regulate your feelings will teach children that we all struggle and we can handle it.  If you lose your patience and yell or react in the moment, model taking a break and when you feel better, use a redo to let your family know how you are feeling  and ask for what you need. 
13. Work together to solve problems that everyone can live with.  Let’s hope for progress, not perfection!  Teachers are working hard to make online learning successful for your child and they need your support and input.  Make sure you, your child and your child’s teacher keep the lines of communication open. 
14. Using mindfulness tools, including calming breaths, progressive muscle relaxation and daily self compassion breaks, can keep our big reactions in check and remind us that we are doing the best that we can.  
15. Other ways to regulate anxiety and connect with our family members during this stressful time, include inserting laughter and playfulness whenever possible, listening to music during breaks, leaving affirming sticky notes at a child’s work space, making opportunities for physical connection, like a hug or high five, and bringing back the nightly howl at your house, maybe in the form of a lunchtime growl, to keep your nervous system feeling good and activated. 
16. Online school makes it challenging for kids to get the physical movement they require.   Be creative and consider both indoor and outdoor breaks during the school day.  Some fun ideas include obstacle courses, games of red light green light, simon says or follow-the-leader.  Recently, a mom and I talked about using blue painting tape on the floor to create hopscotch in the bedroom!  Don’t forget a quick jump on the trampoline or a run around the block.  

The more we can do to connect with and support each other while we are all at home, the more likely our children will look back at this time with positive feelings and memories!  

Remember to breathe, this is only temporary!?

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