When school starts again, many parents face the same struggle: late nights, tired mornings, and the ongoing battle with screens. A good routine makes a huge difference to a child’s focus, energy, and confidence in the classroom — but how do you get things back on track after summer holidays or long weekends?
Here are some simple, realistic strategies to help your child reset their routine for school success.
1. Start With Sleep
Sleep is the foundation of focus and learning. Children who are well-rested are calmer, more resilient, and better able to concentrate.
• Aim for consistent bedtimes, even on weekends.
• Create a wind-down routine (reading, gentle chat, or relaxing music).
• Keep bedrooms screen-free so the brain can switch off properly.
2. Set Boundaries Around Screens
Screens aren’t bad in themselves, but too much time in front of a device can make it harder for children to fall asleep and stay focused.
• Establish a “no screens in the last hour before bed” rule.
• Encourage activities that help them relax without technology.
• Model the behaviour — when parents put their own phones away, kids are more likely to do the same.
3. Create a Calming Evening Routine
Children thrive on predictability. A consistent sequence of dinner, play, bath, and bedtime signals to their brain that the day is winding down. The calmer the evening, the smoother the mornings will be.
4. Add Positive Outlets After School
One reason children cling to screens is boredom or leftover energy from the school day. Afterschool activities give them a positive outlet — they come home more settled, making bedtime much easier. Martial arts is especially helpful because it combines physical activity, social connection, and mental focus. Parents often find that kids sleep better after training and are calmer in their evening routine.
5. Balance Rest and Activity
The goal isn’t to eliminate screens completely, but to find a balance. A healthy routine includes rest, active play, and meaningful family time — with screens kept in their place rather than taking over.
School success starts long before the first lesson of the day. By setting clear boundaries around sleep and screens, and building positive habits through activities like martial arts, you’ll give your child the structure they need to thrive in the classroom and beyond.
If you’d like to see how martial arts can support your child’s routine, focus, and confidence, why not try a free trial class at Absolute Martial Arts in Carshalton, Caterham, North Cheam, or Ewell?