As summer winds down and a new school year begins, it’s all too easy to let healthy habits fall to the wayside as you juggle packed schedules and new routines. But just because life is a different sort of busy now doesn’t mean your health should take a backseat. In fact, prioritizing healthy habits will help you better show up for your family—and feel better while you do it.
The trick is to maintain healthy habits you’ve already started and to simplify wherever you can.
1. Simplify your morning routine
The mad rush in the mornings can be daunting even if you’re not scrambling to find your kindergartener’s shoes five minutes before class starts. Rather than cut corners to save time—which often means skipped workouts or quick breakfasts that are high in sugar—do as much as you can before your morning alarm goes off. This could include:
- Laying out clothes the night before
- Packing lunches and backpacks before you go to bed
- Prepping simple protein-rich, fiber-filled breakfasts like Greek yogurt with fruit or overnight oats
A lot needs to happen in the mornings, but a lot of typical morning tasks can be done at another time, too. Move around what you can so your mornings are less hectic.
2. Make meals work for you (and not the other way around)
Summer routines tend to be more flexible, leaving more time to plan for and prepare home-cooked meals. During the school year when you’re cramming in multiple activities between school and bedtime? You’re lucky to get everyone fed at all.
Make dinner time easier by planning ahead:
- Batch cook or prep meals on the weekends
- Keep staples like cooked chicken, frozen veggies, and whole-grain wraps on hand so you can whip up a quick, healthy meal at a moment’s notice
- Create dinner themes beforehand to reduce decision fatigue (meatless Mondays, taco Tuesdays, etc.)
Keep healthy go-to snacks on hand too, like apples, nuts, and hard-boiled eggs for when you and your kids need something to tide you over until the next meal.
3. Establish a consistent sleep schedule
A consistent sleep routine is important any time of year, but during a busy school season, it’s a lifeline. Give yourself your best chance to stay energized and ready to tackle your to-do list by establishing—and sticking to—a sleep schedule.
4. Plan to move
For most of us, exercise doesn’t just happen; it’s something we need to make happen. Even if you don’t have a block of time to dedicate to exercise every day, you can still move throughout the day in smaller chunks to get the physical activity you need.
- If you live close enough, walk your kids to school or sports practices
- Start or end your day with 10 minutes of stretching
- Turn meetings into walking meetings
- Take the stairs instead of the elevator
- Go for family bike rides or hikes on the weekends
Make time for at least a few 30-minute workouts throughout the week at a time that is convenient for you. For many people that’s in the mornings, but if it works better to work out after dinner, go for it!
5. Watch your stress levels
The demands of parenting, work, and household tasks are never-ending. It may never feel like the right time to take a break, but that doesn’t change the fact that they’re necessary for a balanced life. It’s up to you how you manage your stress—10 minutes of stillness, saying no to the thing you don’t have the bandwidth for, going to lunch with a friend—as long as you’re regularly doing things that fill you up and help you relax.
6. Schedule yearly wellness exams
Use the fresh, blank slate of a new school year to think ahead and make a preventative-health plan, too. Once your family is settled into a routine, schedule those physicals or wellness exams (for you and your kids) and make sure you’re up to date on vaccinations. And with cold and flu season right around the corner, this is also a good time to stock your medicine cabinet with cold remedies.
Final thoughts
Some days won’t go as planned—and that’s okay. The important thing is to be consistent with your healthy habits so it’s easy to return to them after you’ve had an off day or two. With a little planning, you can keep your health a priority this fall and throughout the rest of the school year—and model strong habits for the whole family.
FAQs
What are some healthy, fast breakfast options?
You can’t go wrong with the old millennial standby: whole-wheat avocado toast. You can also try plain Greek yogurt (and then add berries and nuts for sweetness and a fiber boost!) or cottage cheese. Even better, you can meal prep the night before (or on weekends) and make egg muffins you can grab on the go or get overnight oats started for a quick bowl in the morning.
What does a good bedtime routine look like?
A consistent bedtime is a start, but you also need about an hour to wind down. Use the hour before bed to meditate, wash your face, read, journal, or do stretches. Avoid screens, snacking, or stimulating activities. Once you find a routine you like, stick to it.
How do I stay on top of healthy dinners for my family when our evenings are hectic?
Meal prepping the basics ahead of time—like veggies and protein—makes it easier to throw together a quick, healthy meal when you’re in a pinch. Making whole meals on the weekends and then freezing for later is another convenient way to keep healthy meals in regular rotation when you’re busy. You could also prepare crockpot meals in the morning that will be ready to serve when your family is ready to eat that evening.
Check out our Instagram page for quick, healthy recipes parents love!
Are there healthy habits outside of nutrition, exercise, stress management, and sleep I should focus on?
One area that is often neglected, especially as we get older, is socialization. Maintaining strong relationships is just as important as what you eat and how much sleep you get, so make the effort to get to know the parents of your kids’ friends and make plans with friends or family members you haven’t seen for a while.
