How Do I Rebuild School-Year Routines Around Sleep, Screen Time, and Homework?

By Julie Diamond, OCT

If you’re looking for tips to create a calm and supportive home environment to support your child’s success this school year, check out our previous blog post.

Or, if your child doesn’t like school, check out some ideas to help them.

As summer winds down, many parents begin to wonder:

How are we going to get back into the school routine, especially when it comes to sleep, screen time, and homework?

It’s normal for family routines to shift during the summer months. Bedtimes stretch later, screens are more accessible, and homework is on pause. But as September approaches, re-establishing healthy, predictable routines helps children feel calmer, more focused, and ready to learn. Planning ahead can help make the first week of school go better for everyone. 

I’ve compiled some practical tips to help your child transition smoothly into school-year routines without meltdowns or power struggles.

1. Reset Sleep Routines Gradually

Sleep is the foundation of physical health, emotional regulation, and academic success. But after a summer of late nights and slow mornings, adjusting to early wake-ups can feel painful for everyone.

Tip: Start Shifting Bedtime Early Now

About 2 weeks before school starts, begin moving your child’s bedtime earlier by 15 minutes every few nights. Do the same with wake-up times. This gradual approach avoids shock to the system.

Tip: Set a Wind-Down Routine

Create a 30-minute “power down” routine that’s consistent every night. Examples include:

• Bath or shower

• Reading a book or listening to calming music

• Dimming the lights

• Quiet conversation or journaling

Avoid stimulating activities like screens, running around, or exciting games right before bed.

Tip: Use Morning Light to Reset the Body Clock

Exposure to natural light first thing in the morning helps regulate the sleep-wake cycle. Open the curtains as soon as your child wakes up, or go for a short walk in the morning sun.

2. Rein in Screen Time With Boundaries and Balance

Screens are part of life, but during the school year, unregulated screen time can interfere with sleep, focus, and motivation. That doesn’t mean banning screens entirely, but it does mean creating healthy boundaries.

Tip: Create a “School Year Screen Agreement”

Sit down with your child to co-create screen rules for the school year. This helps them feel heard and increases buy-in. Include details like:

• When screens are allowed (e.g., after homework or chores)

• When they are off-limits (e.g., during meals, before school, after bedtime)

• Where screens can be used (e.g., family room, but not in bedrooms)
  
  

Post the agreement somewhere visible and refer to it when needed.

Tip: Use Screen-Free Zones or Times

Designate specific times or areas as screen-free, such as:

• During meals

• In bedrooms

• The first hour after school

• The last hour before bedtime

These breaks allow kids to rest their eyes and brains and engage in non-digital play or connection.

Tip: Offer Alternatives to Passive Screen Use

Encourage active screen time (like educational games or creating videos) over passive consumption (like doomscrolling or binge-watching). And offer appealing non-screen options like:

• Drawing

• Playing outside - go for a bike ride together or have a picnic

• Trying something new - it was a summer of firsts at our house with swimming lessons, learning how to ride a bike, building a fire, trying kayaking, and more!

• Listening to audiobooks or podcasts

• Building with LEGO - give them a challenge or creative choice

• Cooking together - bake a cake for someone’s birthday or cookies for a neighbour
  
  

3. Rebuild the Homework Habit: One Step at a Time

Whether your child thrives on structure or resists homework with every fibre of their being, establishing a consistent homework routine can ease stress and reduce family conflict.

Tip: Choose a Homework “Power Hour”

Pick a regular time each weekday when your child will do homework, such as 4:30–5:30 p.m. It should be late enough for a snack and short break after school, but early enough that it’s not close to their bedtime.

Stick to this time consistently, even if there’s no assigned homework. They can use it for reading, journaling, educational games, or practicing math facts.

Tip: Set Up a Distraction-Free Homework Space

Create a dedicated workspace that’s quiet, tidy, and separate from screens (unless they’re needed for assignments). Include:

• Sharpened pencils and erasers

• Paper or notebooks

• A clock or visual timer

• A checklist or planner for tasks - there are few things more satisfying than crossing something off my To-Do list. For a digital version of a To-Do list, try Asana.
  
  

If your home is small or busy, a simple portable homework caddy or using noise-cancelling headphones can help.

Tip: Use Visual Schedules and Breaks

Children, especially those with ADHD or anxiety, may feel overwhelmed by big tasks. Use timers or visuals like:

• “First-Then” boards (“First math, then break”)

• Pomodoro technique (work for 20 minutes, break for 5)

• Checklists to track progress

Breaks should be short and active (jumping jacks, a snack, or a stretch break) to help reset the brain for more learning. 

4. Be Flexible, Consistent, and Compassionate

Rebuilding routines isn’t about perfection, it’s about progress. Expect some bumps along the way, especially in the first few weeks of school. The key is to stick with it, keep communication open, and give your child (and yourself) grace.

Tip: Use Positive Reinforcement

Celebrate when your child follows the routine without being reminded, completes their homework without a meltdown, or chooses a screen-free activity on their own. Simple praise like “I noticed how focused you were during homework today!” goes a long way.

Tip: Check in With Your Child Weekly

Ask your child how the routines feel and what might help them stay on track. This encourages self-awareness and builds executive functioning skills. Involving them in these discussions also helps them to buy into the schedule. 

5. Need Extra Support? We’re Here to Help.

At Diamond Teachers Group, we know that strong routines lead to strong learning. If your child struggles with time management, organization, or school anxiety, our tutors can help build those executive functioning skills while supporting academics. If you are experiencing any pushback from your child, it can help to enlist the help of a third party. 

Whether you're looking for back-to-school assessments, tutoring support, or enrichment programs that work around your family's schedule, we offer personalized, confidence-building support, both in academics and life skills.

Sleep, screens, and homework are three pillars of a successful school year, and they don’t need to cause daily battles. By starting now, involving your child in planning, and offering structure with flexibility, you’re setting them up for a confident and calm transition into fall.

You’ve got this, and you can TEXT OR EMAIL US if you need a hand.