10 tips for a stress-free back-to-school

1. Plan a buffer day

The break between vacation and going back to work or school doesn’t have to be sudden. Give yourself a day or two to transition back. Just enough time to land gently instead of jumping from the hammock straight into your inbox.

This buffer will let you find your bearings calmly and take care of tasks you may have put aside during your time off: laundry, ironing, groceries, tidying up.

And on the big day back? Take it easy. No 8:00 a.m. meeting and no big files before you’ve checked your emails.

2. Make back-to-school positive

To counter back-to-school stress for your children, reintroduce a reassuring routine. Use the last week to gradually move up bedtime, cut screen time, and have family meals that are balanced.

Want to make back-to-school feel less like a chore and more like a fun little mission? Let the kiddos help out! Give them a say in things like:

• Picking a few school supplies
• Choosing their backpack or lunchbox
• Picking out clothes and shoes
• Helping plan lunches and snacks

Letting them join in gives them a sense of control—and hey, maybe even a spark of excitement!

3. Keep one foot in summer

You don’t have to slide completely into “routine-and-Tupperware” mode. The nice weather is still around so take advantage of it. To extend that vacation feeling, add little summer moments into the week.

Little things that bring joy to your weeks:

• Eating outside or having a picnic in the park after work—and bring a warm blanket or a dessert if you like.
• Watching the sunset from the deck or while you’re taking a walk.
• Swapping the stressful news for vacation tunes at dinner or during dish duty.
• Reading a good novel instead of scrolling through social media.

True relaxation doesn’t come from lavish getaways, but from the small joys we return to daily.

4. Plan a mini getaway and put it in your calendar

Vacation vibes aren’t just for summer...it’s a state of mind that can be maintained year round! Plan something fun to look forward to like a concert, a cozy dinner, a spontaneous day trip, or just a well-earned day off.

Knowing there’s a little joy ahead makes the everyday feel a lot more doable.

5. Keep what makes you feel good

Summer reminds us of what nourishes us: the fresh air, slowing down, improvising, breathing a little more freely. And what if we kept a bit of that in our everyday life? Just enough so fall and the rest of the year still feel like summer.

For example:

• Working outside on a warm day
• Blocking off appointment-free time
• Enjoying simple pleasures like drawing, walking, napping or doing absolutely nothing.
• Giving yourself permission for not having a plan
• Growing a few herbs in pots indoors

Asking each family member what they’d like to carry over from the summer. Making time to experience something meaningful, even in a small way. Fifteen minutes is often enough to refocus and it works at any age.

6. Adopt rituals to stay balanced

When you go back to your routine, it’s easy to get swept up by emergencies, notifications and tight schedules. That’s exactly when rituals become valuable because they help you reconnect.

Here are a few ideas to choose from:

• Get up 10 minutes earlier for yoga, to enjoy the calm in the house, or to breathe some fresh air.
• Take a short daily walk by yourself, with someone else, with Rover or listen to a podcast.
• Cultivate gratitude by writing 3 positive things in a notebook each night.
• Make sure you get enough sleep.

7. Sorting through our priorities

There’s something about summer that makes it easier to say no.

We slow down. We listen to ourselves. We let things unfold more naturally. So here’s a thought: What if we packed some of that summer mindset in our bags and brought it with us into the new season?

Those post-summer blues we feel? Maybe it’s time to rethink what really matters to us and decide what to keep or let go of.

Lightening the load without guilt:

• Cut back on commitments made out of politeness.
• Learn to say no kindly, but clearly.
• Stick to simple meals and keep a few quick, tasty, no-fuss recipes on hand.
• Accept that your home won’t always look “Instagram-worthy.”
• Lighten the kids’ schedules—add activities later if the energy (and desire) is there.

After all, the essentials are that everyone eats, sleeps, and breathes.

8. Get out and move

You don’t need to take out a gym membership or get into Olympic shape. A little movement each day does wonders for our focus, sleep, and mood. You can work this seamlessly into your routine.

For example:

• A short 15-minute walk during your lunch hour
• Put on your favourite song and dance while tidying up the house
• Shoot a few hoops with your kids
• Do a bit of stretching in between meetings

9. Digital detox, micro edition

Back-to-school brings noise—notifications, screen time, emails and calls. But what if we toned it down a notch so you don’t go into cognitive overload?

• Eat without scrolling through your cell phone
• Disable unnecessary notifications
• Block off time with no emails and social media
• Create a screen-free moment for the entire household

Prioritize relationships that truly nourish you. Seek out human connection: supper between friends, calling someone you care about, spending time with your family.

10. Be gentle with yourself

Feeling those back-to-school blues? It’s totally normal. Finding your groove again, getting back on schedule, saying goodbye to that sense of freedom can be really tough.

Most of the time, it passes quickly. But if anxiety lingers, if sleep is elusive, or if everything feels too heavy, reach out to a professional or turn to your Employee Assistance Program (EAP). Back-to-school means taking care of you, too.