How to start the school year strong

The start of the new school year is the perfect time to build good habits that promote your physical, mental and emotional wellbeing. By focusing on taking good care of your body, mind, time and connections, you’ll be ready to beat back-to-school stress and kick some goals.

Here are some practical tips and strategies for starting the year off strong and making it your best one yet!

1. Take care of your body

Making your physical health a priority is a game changer when you’re trying to get back into school mode after the break. Whether it's catching up on sleep, eating well or staying active, even a small change can make a big impact. Here are some simple things you can do:

• Stick to a sleep schedule: It can be tough to reset your body clock after the freedom of the holidays, but going to bed and waking up at the same time every day will help your body adjust to school start times. Aim for 7–9 hours of sleep a night and try to avoid screens for an hour before bedtime. Check out some more tips on how to get a good night’s sleep.

• Fuel your brain with a balanced diet: Eating a variety of healthy foods helps to keep your brain sharp all day long. Try to make time in your morning routine for a nutritious breakfast of oatmeal with fresh fruit and nuts, or wholegrain toast with peanut butter to keep you focused during first period. 

• Move your body: Regular exercise gives you more energy and helps to keep stress in check. It doesn’t have to be a gym session or a long run – play a sport at lunchtime, ride a bike to school, or even dance around your room in the morning! There are so many fun ways to stay active, even if you don’t feel like exercising.

• Stretch it out: When you get a chance during the day, do a bit of stretching or light movement. Even if you’re pressed for time, take a minute to stretch out your neck, back and arms after sitting still for a long time. This can help to reduce aches and pains, boost your energy and give you a mental break, helping you to feel more focused and refreshed.

• Get outside: Try to spend at least 10–15 minutes outside each day, even if it’s just to walk to school or to grab a snack during lunch break. Fresh air and natural light can instantly lift your mood and sharpen your focus.

• Drink plenty of water: Staying hydrated is key for feeling good physically and staying sharp mentally. Try keeping a water bottle with you at school, or set reminders on your phone to remind you to head to the bubbler. 

2. Take care of your mind

Your mental health is just as important as your physical health. Prioritising your mental wellbeing – managing stress, showing yourself some love, and staying in touch with how you’re feeling – can help keep you grounded and positive. Here are a few tips for nurturing your mind:

• Breathe, relax and reflect: Take a few moments each day for some deep breathing or mindfulness techniques, which can help you to concentrate, reduce stress and build resilience. If you're feeling stressed, try breathing in for 4 counts, holding for 4 and exhaling for 4.

• Check in with yourself: Take a moment every now and then to reflect on how you’re feeling about being back at school. Whether you're excited, stressed, or a mix of both, being aware of your emotions will help you to figure out what you need in order to take care of yourself.

• Be kind to yourself and stay positive: It’s common to feel like you need to do everything perfectly, but no one is perfect. If things don’t go as planned, treat yourself how you’d treat a friend and remind yourself that you’re doing your best. For example, instead of thinking, ‘I can't do this’, try: ‘I’m making progress and learning something new.’ Check out some more tips on talking yourself up. 

• Practise gratitude: Take time each day to reflect on the things you're thankful for – whether it’s a good mark you received, having a great time with your friends, or even a small win like starting your essay. You could do this on your phone or in a notebook, or even stick some Post-it notes on the mirror each morning! Learn more about the how and why of practising gratitude.

3. Take care of your time

Managing your time is all about staying organised and finding a good balance between the things you have to do and those things you want to do. When you plan ahead and focus on what matters most, you’ll feel more in control and less stressed. Here are some tips to help you make the most of your time:

• Use a planner: Having your assignments, activities and goals in an app or a physical planner (and checking it often) will keep you organised and reduce the chance of forgetting deadlines. Discover more tips on how to manage your time while studying.

• Prioritise your tasks: Knowing what’s most important and planning ahead will help you avoid feeling overwhelmed. For example, if you have an essay due tomorrow and a test next week, tackle the essay first and save the test prep for later. Learn more about how to prioritise and get stuff done.

• Set SMART goals: Break down your goals into smaller steps that are specific, measurable, achievable, relevant and time-bound. For example, a goal like ‘Study for 30 minutes every day for the 4 days before my maths test’ is more specific and manageable than ‘Study for maths test’. Learn more about setting goals like a pro. 

• Find out your best study methods: Everyone learns differently. Some people love using flashcards, while others prefer summarising notes or reading them aloud. Test out different methods to find what helps you learn. Check out some top study hacks from other students.

• Keep your study space clear and free of distractions: A clutter-free study space helps you to stay focused and get more done. Try to keep only what you need for your current task on your desk, and clear away things like your phone or video games. If you can, create a designated study space at home that’s free from other distractions.

• Set boundaries with your time: If you’re feeling over-extended, it’s okay to say no. If your friends want to hang out and you need to study or rest, let them know and suggest another time to get together. Protecting your time and energy can help you to avoid burnout. If you feel drained, take our quiz to reflect on how you’re going.

4. Take care of your connections

Strong relationships with friends, family, teachers and your community can make all the difference when it comes to feeling supported. Here’s how you can stay connected to the people around you:

• Catch up with friends before school starts: Reconnecting before the year kicks off by texting or making time to hang out can boost your social life and help you to feel more grounded.

• Reach out first: Don’t wait for others to make the first move. Sending a text, inviting someone to hang out, or just saying ‘hi’ are simple ways to keep your connections strong.

• Ask people how they’re doing: Showing genuine interest in how your mates are going will help to strengthen your relationships and make your friends feel valued. 

• Make plans to hang out: Keep the good vibes going by scheduling time with friends outside of school to balance things out. Hanging out is an important part of nailing your study–life balance. 

• Host a study group: Meet up with your friends to quiz each other, share notes, and motivate each other to stay on track.

• Be open to meeting new people: Try chatting to someone you don’t know in class or approaching someone sitting on their own at lunch and asking to join them. It’s a great way to make friends and feel more comfortable. Read more about how to make friends at school. 

• Join a club, band or team: Extracurricular activities are awesome ways to meet new people and try out things you’re interested in. Read how joining the rugby team helped Darren find his community. 

What if nothing seems to help? 

Starting the school year can be tough, and it’s okay if things aren’t falling into place right away. If you’re feeling overwhelmed, take a step back and give yourself a break. Sometimes, going for a walk or doing some deep breathing is all it takes to reset.

If you’ve tried everything and still feel stuck, it might help to chat with someone about how you're feeling. Reach out to a trusted friend or family member, or join a free, text-based chat with a peer workerusing ReachOut PeerChat. Speaking with someone who’s been in your shoes can give you some great insights. You can also seek help from a mental health professional like a therapist or school counsellor to figure out some ways to manage stress and stay on track. Remember, it's okay to ask for help – you don’t have to do it alone.