The Importance of Routines for Your Child's Stress Management

May 13, 2025 byJulie Hersum

5 min to read

Middle school student engaging in online school - Connections Academy

Between rigorous programming, high expectations for performance, and constant demands on their time and attention, school can become a source of stress for students. This is especially true for online school students, who must deal with those stressors in a flexible schedule environment without the time framework and structure of traditional school.

Stress is unhealthy for anyone, but it can be especially harmful for kids. Learn more about how stress can impact kids, the importance of routines for helping them with stress management, and some suggested routine activities.

Childhood Stress: Is it Always Bad?

Stress isn’t always a bad thing; in small doses, stress can have positive effects, like improving focus, inciting preparation, or even helping kids stay safe. But excessive stress can take a negative toll on kids, affecting the way they think, act, and feel—even more so than adults, according to the U.S. National Library of Medicine. In fact, even small stressors can impact a child’s feelings of security and safety, which is why positive stress management is crucial for kids. There are many reasons children may feel excessively stressed and anxious including family situations such as moving to a new city, death of a family member or divorce. Other reasons can include: excessive social media exposure, high-stakes testing, and low self-esteem.

How to Identify Stress in Children

If you’re observing any of the following behaviors repeatedly from your child, they may be dealing with excessive stress:

Increased irritability or moodiness
Regular expressions of worry
Decreased joy or excitement about activities they used to enjoy
Complaints or avoidance of school
Disruption in usual eating or sleeping patterns
Declining grades

Why Are Routines Important for Kids?

The benefits of routine for kids are abundant. A structured, consistent daily schedule creates a sense of stability and predictability for kids, giving them a sense of control over their day. This fosters confidence, improves focus, and ultimately reduces anxiety—important ingredients for building emotional security.

Families and Learning Coaches can use routines to reduce stress and make the learning day feel more manageable. Establishing structured routines is especially helpful in flexible online or homeschool settings.

Routines to Help Kids Cope with Stress

There are different routines you can help your student establish as stress management techniques. For example:

Set Structured Study Times and Homework Schedules

While flexibility is a huge benefit for online students, the benefits of routines like structured study times and classwork schedules can help children reduce schoolwork-related stress.

Schedule Brain Breaks from Academic Work

Taking brain breaks from academic work helps children maintain focus by replenishing attentional resources. Studies show that prolonged focus depletes mental energy, leading to decreased performance, but breaks can mitigate this effect. Physical activity, for instance, can have a positive impact on student focus and attentiveness.

Here are some ideas to try between lessons:

Movement, like stretching or jumping jacks
A quick dance break to release tension
Mindfulness exercises like deep breathing or guided imagery to reset focus

Establish Routines to Disconnect from School

For online learners, transitioning out of school mode is just as important as starting the day, especially for students who learn and play in the same space. A “disconnect from school routine” signals that the school workday is complete and it’s time to emotionally recharge. Mentally separating academic tasks from personal time can help reduce stress and prevent burnout.

Ideas for Disconnect Routines:

Closing the computer and storing school supplies
Enjoying a snack or outdoor activity
Engaging in hobbies like art, music, or sports
Spending time with family
Playing outdoors or joining sports activities

A parent and child go for a hike to decrease stress.

Implement Family Routines

Seattle Children's Hospital researchers report that in addition to the benefits of routine, kids who follow regular routines and rituals at home feel safer and more secure. “Kids who feel grounded in their home life can better regulate their emotions and cope with transitions. Growing up with structure also leads to greater resilience, which helps kids bounce back from sad or tough events and become even stronger,” say the researchers.

Ideas for Family Routine Activities:

Regular family game nights or outings
Daily check-ins to talk about feelings and experiences
Celebrate both success and failure
Reframe challenges as opportunities

Plan Children’s Daily Routines

Daily routines encompassing schoolwork, extracurricular activities, family time, and relaxation help children feel more secure and less stressed.

Morning Routines for Kids

Consistent morning routines for kids can help them transition smoothly into learning mode and approach schoolwork with focus and enthusiasm. Try the following to help students start their day with confidence and positivity instead of mayhem.

Ideas for Morning Routine Activities:

Make the bed
Eat breakfast together
Get dressed and ready for school
Review the day's schedule
Share one positive thought or goal for the day

Bedtime Routines for Kids

Establishing a consistent bedtime routine is important for children. Sleep deprivation in children is linked to increased risks of mood disorders such as anxiety and depression, underscoring the importance of consistent sleep routines for emotional regulation and cognitive performance.

You can help your child prepare for the coming day the night before with a routine that results in adequate rest and emotional readiness for the next day—and that reduces morning chaos.

Ideas for Bedtime Routines:

Brush teeth and take a bath
Practice mindfulness or gratitude exercises
Engage in relaxing activities, such as reading a book, journaling, or meditation
Lay out clothes and school items
Adhere to consistent bedtime and wake-up times

Stress-Relief Ideas for Kids

Mindfulness and related routines and activities can help students regulate their emotions and manage anxiety throughout the day.

Journaling or gratitude practice
Encourage exercise and physical activity—both of which are strongly associated with stress relief
Actively listen to your student’s concerns
Promote the importance of getting enough sleep
Spend time outside to reconnect with nature

Looking for more healthy stress management ideas? Check out our article, “How to Manage Stress in School at Every Grade Level.”