As the new school year approaches, parents are keenly aware of the challenges that come with managing their child’s attention and focus, especially in the classroom after the long summer vacation. Whether it’s not being able to shake off the non-stop action of summer activities, or the blissful daydreaming by the poolside, it can be hard to snap back into a daily routine. Fortunately, there are plenty of simple supports that can help guide everyone through this annual transition.
The Importance of Structure, Routine, and Sleep
Creating a structured environment is crucial for all children, regardless of whether school is in session or not. Establishing a consistent daily routine helps minimize distractions and provides a sense of security. Parents can work with their children to develop a schedule that includes set times for homework, play, meals, and bedtime. Visual schedules can be particularly helpful, as they provide a clear outline of what to expect each day. These can be especially useful for younger children or those who struggle with transitions or who, understandably and normally for their age, tend to forget. Visual schedules provide a clear, tangible outline of the day’s activities, making it easier for children to anticipate what comes next. They can include pictures or symbols for each activity, which children can check off as they complete them. This not only reinforces the routine but also gives children a sense of accomplishment as they move through their day! Additionally, with clear beginnings and endings to activities, this pattern of routine also helps children regulate when in the classroom setting, where activities are also structured.
The Role of Sleep
Quality sleep is another critical component of a child’s ability to focus and thrive in school. Sleep is not just about rest; it plays a fundamental role in cognitive function, memory consolidation, and emotional regulation. Children who often struggle with sleep disturbances can have trouble concentrating, retaining information, and managing their emotions, all of which are essential for academic success. Establishing a bedtime routine that promotes relaxation can significantly improve sleep quality. This might include practices such as limiting screen time before bed, as the blue light emitted by screens can interfere with the production of melatonin, a hormone that regulates sleep. Creating a calm and comfortable sleeping environment is also important. This means ensuring the bedroom is cool, quiet, and dark, and that the bed is comfortable. Incorporating relaxation techniques into the bedtime routine can also help children wind down and prepare for sleep. Deep breathing exercises, gentle yoga, or guided imagery can be effective ways to relax the mind and body, making it easier for children to fall asleep and enjoy a restful night’s sleep. When children are well-rested, they are better equipped to handle the demands of the school day, including paying attention in class and managing social interactions.
Supporting the Busy Body
Beyond the structure and routine that can be so useful to help children adjust, for our children who are not quite ready to sit in the classroom just yet, incorporating Bacopa into their daily regimen can be a gentle supplement that helps with calm focus. Bacopa monnieri, a revered herb in Ayurveda, is known for its calming effects and cognitive supportive properties. Some small studies have shown that Bacopa can help reduce restlessness and improve focus and memory in children. Additionally, Bacopa is a safe and versatile herb that works excellently as a glycerite which is an alcohol-free liquid extract that tastes sweet without adding extra sugar. Another similar herb that has been great for helping kids focus in and stay cool, calm, and collected is Ashwagandha. This herb also can be readily found in glycerite form. With herbal supports, they can taste great and gently support healthy transitions to more focused learning environments.
Fish Oil or EFAs (Essential Fatty Acids) are another cornerstone in helping the developing brain grow up harmoniously. Omega-3 fatty acids, found abundantly in fish oil, have been shown to support brain health and improve vision and cognitive functioning in children. Ensuring children receive an adequate amount of these essential fats can help improve their focus and creativity by giving their growing bodies the healthy fats they need.
Supporting the Daydreamer
On the other end, some children may lack unbridled energy, but still struggle to pay attention or focus. These children may benefit greatly from iron supplementation, as iron deficiency has been linked to focus issues. Regularly working with your doctor to monitor and maintain healthy iron levels can significantly improve their cognitive function and academic performance. Bacopa can once again be found to be helpful here. This herb not only calms but also enhances cognitive functions such as memory and learning, making it an ideal supplement for children who struggle to stay focused. Additionally, helping with mindfulness exercises, such as focusing on breathing, can help cultivate awareness which can help gently educate children to be able to detect their daydreaming behaviors when they happen and interrupt them to get back on track. Lastly, regular exercise is known to help promote focus and concentration, with as little as 30 minutes of active play showing support in focus and overall positive behavioral improvements.
Fueling Success with Healthy Eating
Full bellies support hungry minds, but not every snack and meal is created equally. When we are trying to set children up for success in school, it’s important that we turn our attention to their nutritional needs. Healthy diets rich in fruits and vegetables that are an array of colors can be the most nutrient dense and go a long way not just in the classroom, but setting children up for a healthy adult life as well. Beyond the well understood mechanisms of whole foods nutrition, we also can pay attention to our food pairings and combinations. For instance, an apple, which has a peel that is very antioxidant and nutrient dense, as well as fiber, is considered more balanced than a juicebox of apple juice. This is because the balance is maintained between the sweetness of the apple, and the other parts of the apple that balance the sugar rush of concentrated fruit juices. This can be further enhanced as well, with small amounts of protein and fat, such as what can be found in nut butters, can help cause a slower and more steady rise and fall of blood sugar, preventing high energy episodes followed by a sudden crash in energy or lost desire to concentrate. Trail mixes which often combine nuts, dried fruits, and seeds can also be excellent snack choices over more sugar-forward bars and candies while still appealing to many children.
Another important consideration, which can sometimes be troublesome for families, is the importance of breakfast. Breakfast is often touted as the most important meal of the day, and for good reason—especially for children who are adjusting to the demands of a new school year. For children who struggle with focus and attention in school, skipping breakfast can exacerbate the challenges that running on empty can often foster. Research shows that children who eat a balanced breakfast are more likely to have better concentration, memory, and cognitive function throughout the day. Breakfast helps stabilize blood sugar levels, which can prevent the mid-morning energy crashes that lead to difficulty concentrating and irritability. Additionally, as mentioned earlier with the importance of structure and routine: breakfast can help establish a positive routine, setting the tone for a structured and productive day. For children who struggle to eat in the morning, even a small, nutrient-dense meal—like a smoothie, a piece of fruit with yogurt, or a whole-grain toast with nut butter—can make a significant difference in their ability to focus and perform well in school. That said, it is important to work with your family’s unique needs and work together to navigate any issues surrounding breakfast, especially with adolescents. Sometimes, disagreements can not only hinder digestion and decrease appetite in the first place, but also they can start the day off on a sour note. Hopefully by explaining the importance of breakfast and keeping things simple and portable for those disinterested in a morning meal, a happy balance can be struck keeping things running smoothly.
Conclusion
As the school year begins, parents play a vital role in setting the stage for their children’s success. By establishing a structured routine, prioritizing quality sleep, and incorporating natural supplements like Bacopa, Ashwagandha, and Omega-3 fatty acids, parents can help their children transition smoothly from summer fun to the demands of the classroom. Whether your child is full of energy or prone to daydreaming, these strategies can support their ability to focus, learn, and thrive throughout the school year. As the Summer season draws to a close, with a little care, we can all enjoy this exciting time full of possibility and discovery with a happy and healthy transition into the new school year!