The weeks after the holidays can feel overwhelming for kids and parents. Holiday routines are exciting but unpredictable, and once the holiday break ends, children often need time to settle back into their day to day structure. Changes in sleep, diet, activity level, and stimulation make it harder for kids to regulate emotions or jump right into a school schedule. The transition is normal, but it can still be challenging.
If you notice your child struggling to adjust, you are not alone. Many kids need support during this stretch. With a few evidence based strategies and a lot of compassion, you can help your child ease into a predictable routine and feel more grounded as the school start approaches.
Make Space for Emotions First
Kids often experience a wide mix of feelings after the holidays. Excitement fades. Fatigue catches up. The return to responsibilities can feel overwhelming. Before you dive into schedules or expectations, give your child room to express their emotions without judgment.
You might say:
“It makes sense that getting back to normal feels hard. I’m here to help you through it.”
This acknowledgment supports emotional regulation by helping kids name their feelings and understand that nothing is “wrong” with them.
Rebuild a Predictable Routine Gently
Holiday routines are often late, flexible, and filled with activity. Re-establishing structure helps kids feel safe and steady, but it works best when done gradually.
Start with the basics:
Bedtime Routine
Shift bedtime earlier in small steps. A calming routine such as reading, dim light, or quiet music signals the body to wind down.
Morning Routine
Practice the school morning routine a few days before the first day back. This helps kids move from slow holiday mornings to a more organized rhythm.
Day to Day Structure
Reintroduce consistent mealtimes, homework expectations, and screen time limits. Predictability helps kids feel anchored.
Support Your Child’s Emotional Regulation
During post holidays transitions, kids often show their stress through behavior. Irritability, clinginess, or resistance are signs they are having a hard time coping, not misbehaving.
Help them regulate by:
- Using slow breathing exercises together.
- Narrating what you notice: “Your body looks tense. Let’s take a moment.”
- Offering physical comfort when appropriate.
- Teaching simple strategies to problem solve small challenges.
These tools strengthen your child’s ability to manage their internal experience during transitions.
Limit Screen Time and Reintroduce Physical Activity
Screens often increase during holiday break. Returning to structure around screen time supports attention, sleep, and behavior. Set clear expectations, and shift gradually to avoid pushback.
At the same time, increase physical activity. Movement helps reset mood, improves sleep, reduces stress, and makes it easier for kids to focus when transitioning back to school.
This might include:
- A short walk after dinner.
- Indoor movement breaks.
- Family-friendly outdoor time.
Small bursts of activity can make a noticeable difference.
Prepare for the School Schedule Together
Many kids worry about returning to class, especially if they struggled earlier in the year. Previewing the school schedule helps ease anxiety and builds confidence.
Try:
- Reviewing class times or subjects.
- Talking through how the first day will look.
- Packing backpacks together ahead of time.
- Visiting the school playground if possible.
These steps help children feel prepared rather than surprised.
Balance Expectations With Patience
Kids rarely snap back into routine overnight. Fatigue, hunger, and emotional adjustment take time to settle. Resetting expectations means remembering that the first week back might be bumpy. That is normal.
Ask yourself:
“Is this behavior a lack of motivation, or is my child overwhelmed by transition?”
Most of the time, it is the latter.
Encourage effort, not perfection. Celebrate small wins, like getting dressed on time or completing a piece of homework. These successes help rebuild confidence as they adjust.
Consider Extracurricular Activities Carefully
Jumping back into every planned activity can feel overwhelming for kids who are still recovering from holiday stimulation. Consider easing into extracurricular activities rather than returning all at once. A slower pace gives kids space to settle into their school routine before taking on additional demands.
When to Seek Extra Support
If your child continues to struggle significantly with emotional regulation, sleep, or behavior in the weeks following the holiday break, talking with a mental health professional can help. Sometimes kids need additional skills or support to manage transitions.
Clinicians at The Ross Center in Washington DC, Northern Virginia, and New York City work with children and families to ease school transitions, build coping strategies, and strengthen routines that help kids thrive.