School-day morning routines: A few ways to build back-to-school habits

A successful school day starts long before the first bell rings. Instead of waking up in a rush, help kids start the day by feeling calm, confident and ready to learn. A good morning routine may help students feel prepared, stay focused and have a good day. More information on how to create a routine in simple steps is below.

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Why are good morning routines important?

Here’s a list of how good morning routines can benefit students:

• Support better academic performance. Consistent wake-up times can help regulate the circadian rhythm, which is like an internal clock for the body. Students might think more clearly and remember things more easily when they are well-rested.
• Healthier lifestyle. Exercise may help kids stay alert in school. If it works for someone’s family, caregivers may consider incorporating physical activity into their children’s morning routine.
• Establish good habits. Studies suggest that establishing daily routines can help children feel safer and sleep better.

1. Starting the night before

A good night's rest may help to set the stage for a productive, calm morning. The Centers for Disease Control and Prevention (CDC) recommends younger kids get 9 to 12 hours of sleep and teens 8 to 10 hours of sleep. Creating a bedtime routine — like going to bed at the same time every night, reading, journaling or keeping the room cool — may help kids prepare for the next day.

Laying out clothes, packing a backpack, prepping lunch and looking over a schedule the night before may help to reduce stress in the morning. Caregivers can help to support a smooth transition by using a back-to-school checklist to help check off tasks.

2. Waking up at the same time

Waking up at the same time every day may help to support a more successful day, and exposure to natural light in the morning can help to speed up the body's wake-up process. Sunlight suppresses the production of melatonin, a natural hormone that helps to promote sleep.

3. Hydrating the body

Water makes up about two-thirds of body weight. All cells, including brain cells, need water to do daily tasks. Drinking a full glass of water in the morning can help children prevent dehydration. Staying hydrated is important for cognitive performance, which is important during class lectures and studying.

4. Energizing with physical activity

Physical activity at any time of the day has been shown to help support academic performance by improving attention and memory. Physical activity also helps to reduce the risk of depression.

5. Eating a healthy breakfast

A well-balanced breakfast offers an important nutritional foundation for a productive and healthy day, at any age. These meals can include proteins, fibers, healthy fats and vitamins.

If a child needs a snack to help combat a midday slump, options like yogurt parfaits, overnight oats with nuts and smoothies made with nutrient-dense ingredients (like Greek yogurt, oats, chia seeds, nuts and fresh or frozen fruits) provide vitamins, minerals and fiber. Fiber slows down digestion and contributes to feelings of fullness. Greek yogurt also provides probiotics that can promote gut health, potentially improving digestion and nutrient absorption.

6. Staying positive

Students who start their day with gratitude may feel more confident and motivated. Saying affirmations like "I am capable and ready for today" may help increase self-esteem, and reflecting on one thing they are grateful for may help them stay grounded. Using sticky notes with these affirmations and placing them in visible locations, like lockers, may help reinforce positive thinking.

Adapting good morning routines for different ages

Changing morning routines to fit different ages can help kids learn and grow. Below are strategies that may help preschoolers, middle schoolers and high schoolers build strong morning habits.

Morning routine for preschoolers and elementary schoolers

Little kids may do well with predictable, fun and supportive morning routines. Below are ways to help create routines for them:

• Engaging activities. Caregivers can play soft music while getting ready or turning tasks into a game, like racing to put on shoes.
• Caregivers’ involvement. At this age, kids may do best with guidance and encouragement. Caregivers may consider actively supporting their child through each step, offering praise and gentle reminders. Saying things like, “Let’s brush our teeth together!” or “Wow, you put on your shirt all by yourself!” may help to build independence while keeping the routine positive.
• Consistent wake-up times. Waking up at the same time each day helps regulate their body clock. Using visual timetables with pictures or drawings can help them understand their routine without needing to read. A simple chart showing brushing teeth, getting dressed and eating a morning meal may help to make the routine easier to follow.

Morning routine for middle schoolers

Middle school might feel like a rollercoaster of emotions for some. And not just because of pop quizzes and early bells. The brain is still developing during these years, which means stress, sleep and emotional changes can happen more frequently. Here are a few habits each morning that might help students feel more ready to take on the day.

• Getting good sleep. Teens tend to stay up late. But not getting enough sleep can make it harder for teens to pay attention, manage emotions or handle school responsibilities. A caregiver might encourage a consistent bedtime routine to help teenagers wind down earlier when possible.
• Moving around or trying something new. The teen brain is influenced by new experiences, especially those with emotional or social meaning. A quick workout, a morning sport or walking to school with a friend can light up parts of the brain tied to connection, confidence and motivation.
• Mediating before school. Teens are more sensitive to stress than adults. So, starting the day with a little quiet time — like stretching or deep breathing — can help regulate emotions before the school day begins.
• Journaling before school. The emotional, social and physical changes that come with adolescence can be a lot at times. And this is normal. In fact, these changes can trigger early signs of mental health conditions like anxiety, depression or eating disorders. A few minutes of journaling in the morning can help organize thoughts, reduce anxiety and give teens a healthier outlet for what feelings might otherwise get bottled up.

Morning routine for high schoolers

High schoolers may juggle school, activities and social life. A good routine includes activities that that will help them feel prepared for the day. Having a morning routine may also help support them beyond their high-school years. Below are ways they can create a morning routine:

• Setting goals. For example, having them write down an assignment they’d like to finish on a checklist may help them stay on track before starting the day.
• Preparing for the day. Planning outfits, packing bags and reviewing schedules the night before are ways students can take ownership of their routine, leading to more productive mornings.
• Practicing mindfulness. A high schooler goes through many hormonal changes, and their prefrontal cortex (a part of the brain) is still maturing. A few minutes of mindfulness may help to improve concentration before standardized tests. It may also help with overall well-being.

Consideraciones clave

Morning routines can be customized for each child. Caregivers can encourage morning habits that bring out their children's unique abilities and help set them up for a successful day and future.