The Importance of Routines for Your Child's Stress Management
byJulie Hersum
5 min to read
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
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.”
Ready to Learn More
About Connections Academy?
Explore the benefits of attending Connections Academy, a tuition-free, accredited online public school that’s passionate about helping your child thrive.