Back to School, Back to Calm: Mindful Transitions & Stress Relief for Kids (and Parents Too!)
The last few days of summer can feel like the longest stretch. Instead of squeezing in more fun, many of us are running low on energy. Can you really play one more game?
I find myself craving routine — and honestly, so do the kids. After weeks of late nights, endless snacks, and constant “What’s next?”, we’re all ready for a little more structure.
But let’s be real: the transition back to school isn’t always smooth. Big feelings, anxious mornings, and after-school meltdowns are all part of the ride. That’s why I’ve gathered some simple, mindful tools to help the first weeks feel calmer for kids — and for parents, too.
Let’s Start with Sleep
A healthy bedtime routine is the foundation of calmer school days. But easing back into earlier nights can be tricky. In my house, I often hear:
“But it’s still light outside!” or “I’m just not tired!”
Their body clocks need time to adjust, which is why this transition works best when it’s gradual.
Why routines help:
Kids thrive on structure because it removes the feeling of being rushed or nagged. When they know what comes next, they feel more in control and independent. And for parents, a consistent routine means fewer battles and a smoother evening.
That’s why I created ‘It’s Time for Bed’ Routine & Rewards Chart. Kids can check off their own tasks, feel proud of their progress, and even earn rewards (star stickers work wonders in our house!). This printable makes bedtime predictable and peaceful — no nagging required.
Making Bedtime Fun
Even with routines, kids sometimes resist actually going to sleep. What changed things for us was shifting bedtime from a chore to a special time together.
In my house, that might look like:
Putting on a silly song and sharing tickle time. (I love hearing my daughter laugh hysterically — it’s the best part of our night!).
Drawing together in My Nighttime Doodle & Scribble Book — creating “dream doodles,” drawing out worries, or sketching a “scribble monster” to release fears.
This book helps kids process their day and ease into sleep with creative calm. It turns bedtime into a bonding moment, rather than a struggle.
For kids who find it hard to “switch off,” try adding a few bedtime face yoga and breath practices together:
✨ Stardust Massage – Gently rub your fingertips across the face like sprinkling stardust.
✨ Calm Breath with a Smile – Inhale through the nose, exhale slowly through pursed lips like blowing out a candle, then finish with a soft smile.
(You’ll find more bedtime breathwork in my book Happy Breaths, Calm Minds.)
Waking Up: Morning Mindful Moments
The next big challenge? Mornings. Between waking up, getting dressed, eating, brushing teeth, and getting out the door, mornings can feel chaotic.
That’s why I created the ‘My Happy Morning’ Routine & Rewards Chart. It guides kids step by step, while also including mindful prompts like stretches, affirmations, and calming breaths. This helps them feel energized and focused instead of rushed. Kids feel independent and grown-up when they can manage their morning themselves.
Try starting with:
✨ Happy Wake-Up Breath – Sit together, place a hand on your belly, and take three deep breaths. Imagine breathing in energy and breathing out sleepiness.
✨ Face Yoga for Fresh Energy – Big Smile Stretch (smile wide, relax, repeat) or Eye Brighteners (tap gently around the eyes).
These little moments turn mornings from frazzled to focused.
After-School Reset
Kids often bring home the stress of their day. Before jumping straight into homework, try a mindful reset:
✨ Shake It Out – Shake arms, legs, and body for 30 seconds to release school-day tension.
✨ Face Yoga Calm-Down – Puffy Cheek Breathing (inhale, puff cheeks, release slowly) or Soothing Eye Palms (cup warm hands over eyes).
Why Mindful Transitions Matter
These small rituals at transition points — bedtime, morning, after school — help kids:
Feel grounded and secure
Manage anxious energy
Build focus and resilience
Strengthen their independence
And the bonus? Calm is contagious. When kids learn these practices, parents benefit too.
A Note for Parents
Kids thrive when they see you practicing alongside them. Try the routines and face yoga moves yourself — you’ll not only model self-care but also create a shared ritual that builds connection.
And once the kids are off to school, don’t forget your own calming reset. A short face yoga sequence, a few mindful breaths, or even a page from my Face Yoga Workbooks can help you recharge before tackling your day.
Final Thought: Back to School, Back to Calm
School transitions don’t have to be overwhelming. With a few mindful practices, calming tools, and playful face yoga techniques, you can help your child (and yourself) move through each day with more peace, focus, and joy.
💡 Explore more in my shop:
Back-to-School Favorites
While your child’s routine and mindful moments are the heart of a calm school transition, a few thoughtful extras can make mornings and evenings even smoother:
Star stickers – perfect for rewarding tasks on your It’s Time for Bed or My Happy Morning Routine & Rewards Chart.
Cozy blankets or soft pajamas – help create a relaxing bedtime routine.
Coloring pencils or markers – for fun, creative moments in the Nighttime Doodle & Scribble Book.
Calming nightlights or sound machines – to support a peaceful sleep environment.
For a curated list of back-to-school favorites, check out my Amazon Wellness Favorites page or click on the links above.
These tools are just the extras — the real magic comes from the routines, mindful moments, and connection you create with your child.
Love Rebecca
