Starting Strong - A Parent's Guide

Healthy Habits

Children thrive when their days include regular meals, a consistent bedtime, and a predictable schedule. These habits help build a strong foundation for learning, behavior, and emotional well-being — both at school and at home.

Nutrition

Tips for Success:

• Include protein (eggs, yogurt, nut butter) at breakfast to boost focus.
• Aim for fruits, vegetables, whole grains, and lean proteins throughout the day.
• Limit added sugar and highly processed snacks when possible — they can cause mood swings and energy crashes.
• Hydration matters! Water is the best choice throughout the day.
• Packing a well balanced school lunch will help them stay focused and engaged throughout the day.

Bedtime

Most school-aged children need 9–11 hours of sleep each night. Lack of sleep can lead to trouble with focus, mood, and behavior.

Bedtime Tips:

• Create a calm wind-down routine (bath, story, prayer, quiet music).
• Keep bedtime consistent, even on weekends.
• No screens 30–60 minutes before bed — they affect melatonin and sleep cycles.

Schedule

Children feel safest when they know what to expect. A consistent routine reduces anxiety and increases cooperation.

Try This at Home:

• Use a visual chart or checklist for morning and bedtime routines.
• Set regular times for meals, homework, play, and sleep.
• Offer gentle warnings before transitions (“In 5 minutes, it’s time to clean up”).
• Involve your child in the routine to help them feel ownership and responsibility.