Ah, back-to-school season. That magical time when the smell of freshly sharpened pencils fills the air, the sound of zippering backpacks echoes in the kitchen, and parents everywhere breathe a collective sigh of relief (and maybe shed a tear or two).
My U.S. friends — some of you are already knee-deep in lunchbox packing, homework reminders and college move ins. My Canadian crew — you’re just about to dive in, so take a deep breath, you’ve got this.
My kids are headed back to school in a few weeks (we aren’t talking about that now as I’ll be an empty nester for the first time, oh man). But whether you’re sending your child to kindergarten or waving them off to college, this season always comes with a mix of excitement, nerves, and—let’s be honest—chaos.
I’ve got you.
Today is all about your ultimate back-to-school checklist to get everyone (including you) prepared—mind, body, and spirit. Bonus: there’s science behind some of these tips, so you can feel extra good about them.
1. Sleep Schedules: The Real MVP
The American Academy of Sleep Medicine recommends that school-aged kids get 9–12 hours of sleep each night. The reality? Summer turns bedtimes into a vague suggestion.
About two weeks before school starts, begin nudging bedtime earlier by 15 minutes every few nights. This helps reset your child’s circadian rhythm—the body’s natural sleep-wake cycle—so they’re not zombies on the first day. And yes, moms, you also need to go to bed earlier. (No, scrolling on your phone in bed doesn’t count as “winding down.”)
And if you’re curious how healthy your bedtime routine is, take my quick sleep quiz.
2. Brain Food in the Kitchen
Mornings are hectic. Sometimes breakfast is a full sit-down affair, other times it’s a granola bar in the car. But studies show that kids who eat a nutritious breakfast have better memory, improved concentration, and longer attention spans.
Quick wins:
- Greek yogurt with berries
- Whole-grain toast with nut butter
- Eggs in a muffin tin (make ahead, keep in fridge)
And while we’re on food—pack lunches the night before if you can. Your future 7 a.m. self will thank you.
3. Outfit Organization
This is one of those “tiny changes, big payoff” things. On Sunday, work with your kids to pick out their outfits for the week. Store them in labeled bins or hangers (Monday-Friday). This avoids the morning meltdown over mismatched socks or “I can’t find my hoodie.”
Pro tip: It also teaches kids decision-making and planning—two executive function skills linked to academic success. (Yes, science says outfit prep is basically a brain workout.)
4. The Family Calendar: Posted On The Wall
Get a big wall calendar or use a shared digital one. Color-code each family member. Add school events, extracurricular activities, dentist appointments, due dates, and yes, even “pizza day.” The more you write down, the fewer “Wait, what?!” moments you’ll have.
5. Emotional Check-Ins With Your Kids (Of All Ages)
Back-to-school isn’t just about supplies and schedules—it’s also a big emotional shift. Kids might feel nervous about new teachers, new friends, new classrooms, or heck, moving away and a new college! Make space for these conversations.
Science nugget: When your can label their feelings (“I feel nervous,” “I feel excited,” “I feel overwhelmed”), it reduces the intensity of the emotion. So ask open-ended questions: “What are you looking forward to?” or “Is there anything you’re apprehensive about?”
6. Mom’s Self-Care Checklist
I’m just going to say it: Moms often get so wrapped up in making sure their kids are ready that they forget about themselves. But when you take care of your own physical and mental health, you’re better equipped to help your family thrive.
Ideas:
- Block out at least one non-negotiable you activity each week (yoga, coffee with a friend, reading time)
- Keep snacks in your bag so your blood sugar doesn’t crash between drop-off and errands
- Use the quiet after morning drop-off for a moment of deep breathing (and not just a mad dash to Target)
- Watch my FREE 60-Minute Self-Care Masterclass to start the year off well.
- Practice my Back To School Yoga Class.
7. Supply Stockpile
The smell of new school supplies is basically aromatherapy for me (and many moms I know). But beyond the basics (pencils, glue sticks, notebooks), stock up on:
- Extra water bottles
- Hand sanitizer
- Spare chargers
- A “just in case” change of clothes for younger kids
- A mini first-aid kit (Band-Aids, antiseptic wipes, blister pads — tiny injuries happen fast)
- Healthy, grab-and-go snacks (granola bars, fruit pouches, trail mix — for you and the kids)
You’ll be grateful when the inevitable “I lost my pencil case” moment happens.
8. Morning Mindset Ritual
This one’s for both you and the kids. Start the day with a quick intention or gratitude moment. Research shows that practicing gratitude increases resilience and lowers stress.
Example: At breakfast, each person shares one thing they’re looking forward to that day. It sets a positive tone before everyone scatters.
9. Tech Boundaries
During the school year, screen time often needs a reset. Establish tech rules before day one—things like no devices during homework or after a certain time. Blue light exposure before bed can delay melatonin release, making it harder for kids to fall asleep. (And yes, that goes for us adults, too.)
For our college kids who are away, encourage them to set their own tech boundaries—like unplugging an hour before bed, turning off notifications during study time, and carving out device-free moments to connect with friends face-to-face. These small habits can help them protect their sleep, focus, and mental health.
10. A Sense of Humor
Because no matter how prepared you and your kids are, something will go sideways. Someone will spill juice on their first-day shirt. Someone will forget their lunch. They’ll shrink their favorite hoodie in the laundry at college. And at some point, you will find yourself driving back to school to drop off the gym sneakers.
Laugh when you can, because these are the moments your kids will remember—not the perfectly packed lunches or color-coded binders, but the love, support, and laughter that carried them through.
Back-to-school isn’t just about being “ready” in the logistical sense—it’s about creating a home environment that supports learning, growth, and connection. So yes, stock up on pencils and plan outfits. But also, make time for hugs, conversations, and giggles. And for our away college kids, send the texts, care packages, and funny memes that remind them they’re still wrapped in love—even from miles away.
Because while September will mark a new academic year, it’s also a fresh opportunity—for your kids and for you—to grow, learn, and maybe even discover new strengths you didn’t know you had.
Godspeed, my friend. Wishing you an easy, smooth, and joyful back to school transition.
