How to Help Kids Decompress After School

A new school year is a time filled with excitement, anticipation, and energy. However, the schedule adjustment from summer to fall can make it difficult for families to find balance. According to University at Buffalo researchers, setting up defined after-school routines is vital for parents.

“Routines and predictable schedules are important and recommended for young children as they help with self-regulation and a sense of control in an otherwise unpredictable environment,” says Jamie Ostrov, PhD, Professor, Clinical Area Head, and Director of Clinical Training in UB’s Department of Psychology.

One common way for kids to unwind after school is to use electronic devices. Interestingly, researchers believe screen time can have benefits. “There is a decent body of research suggesting that screen media (including television, films, and video games) can actually be very useful in helping children and adults replenish their depleted resources,” explains Lindsay Hahn, PhD, Assistant Professor, Department of Communications, College of Arts and Sciences.

Read on for suggestions from researchers to help your family set healthy and attainable after-school routines.

Prioritize a healthy snack. Depending on their scheduled lunch time, kids may arrive home from school after not eating for hours. In order to avoid “hangriness” (or anger related to hunger), families can consistently offer a healthy snack before starting dinner preparation. Looking for some tips to help kids make healthier snacking choices? See a Buffalo Research News article with a video featuring UB Clinical and Translational Science Institute (CTSI) Recruitment and Special Populations Core Director Teresa Quattrin, MD, UB Distinguished Professor, Department of Pediatrics, Jacobs School of Medicine and Biomedical Sciences. In addition, check out a list of healthy food, "sometimes" food, and junk food. Plus, the U.S. Department of Agriculture offers healthy tips on its website and in this download.

Include quiet time to help decompress. Try to find the best method for your children to relax. This might include resting quietly on the couch, watching a favorite TV show, coloring, or playing on electronic devices. And remember, limited screen time is not always a bad thing. According to Dr. Ostrov, “To the extent that screens and digital technology play a role in after school activities of young children, it is important to note that the American Academy of Pediatrics focus their guidelines on the quality of screen activities and not just the quantity. Household rules focusing on content, communication, and active engagement with media between a parent and child may have better outcomes than prohibitions for amount of screen time.”

Get homework out of the way early. Homework is viewed as an important part of learning, but it sometimes causes stress for both parents and children. One way to combat these anxieties is to encourage kids to complete their homework shortly after getting home from school to allow for more stress-free evenings.

Encourage free play. Flexibility is key for allowing kids to have the freedom to choose play activities that suit their moods and needs. “Often it’s the case that if their school day was very mentally taxing, then engaging in something more physical such as bike riding, running, playing can be a good way to replenish those depleted mental resources,” says Dr. Hahn. “And, vice versa, if their school day is very physically taxing, then engaging in something more mentally stimulating such as reading, or even television or video games can indeed be a great way to replenish those depleted physical resources.” 

Develop a list of after-school chores. Creating a visual chore list that is displayed in an area of your home that is easily seen by all family members can help your family to adopt it as a normal routine.

Incorporate a simple bedtime routine. Kids can thrive on predictable, simple routines. Preparing for bed is a great time to set a safe space with consistent activities such as reading a story, singing a song together, and breathing exercises.

While some of the ideas listed above take time to implement, researchers agree that the effects on every member of the family can be positive.