Edward-Elmhurst Healthcare

06/09/2026 | News release | Distributed by Public on 06/09/2026 12:24

Back-to-school checklist: 6 things parents should do now

School will be here before you know it, and summer is the perfect time to prepare without the pressure of last-minute decisions. Beyond shopping for notebooks and backpacks, there are a few important steps parents can take to support their child's health, safety and wellbeing.

From scheduling checkups to resetting sleep routines, these simple tasks can help your child feel their best in the classroom, on the playing field and at home.

Use this back-to-school checklist to help your family start the school year strong:

  • Schedule wellness visits and sports physicals. Summer is a good time to take care of your child's annual wellness visit. And while you're there, ask about a sports physical for your young athlete.

    Well-child visits help your child's primary care doctor track their growth and development, review immunizations, and discuss your child's physical, emotional and behavioral health. Annual visits also create a medical history that shows their growth and development over time.

    The sports physical is an additional brief exam that ensures your child can safely participate in athletics. Many schools require a form signed by a physician confirming they're healthy enough to play.

    Scheduling these appointments before school starts can help you avoid the rush and ensure your child is ready for the year ahead.

  • Reset sleep routines. Make sleep a priority. A good night's sleep is essential for a productive school day and a healthy kid. Even in the summer, when schedules tend to blur, try to make sure your child is getting enough sleep. Children ages 6-12 need 9-12 hours of sleep each night, while teens ages 13-18 need 8-10 hours.

    Figure out what time they need to get up in the morning and count backward to determine what time they should go to bed.

    About one to two weeks before school begins, gradually shift bedtimes and wake times to match the school schedule. A bedtime routine will help you avoid arguments over going to bed and waking up.

  • Focus on healthy nutrition habits. Summer has a way of loosening everything, from routines and obligations to our focus on nutrition. But good nutrition is important for kids, especially when they're busy with school and activities.

    Use the summer to plan healthy lunches and snacks. You could ask your kids to give you a list of healthy foods they enjoy (not processed) and use it to come up with lunch and dinner ideas.

    As much as possible, try to eat as a family at the dinner table. Even better, cook together. This is a great opportunity to spend time with each other without distractions.

  • Review backpack safety. As kids get older, their backpacks get heavier. Even young kids are trying to haul a good amount of material to school each day, and a heavy backpack could put kids at risk of back, shoulder and neck pain, poor posture and a higher risk of falling.

    Make sure a child's backpack only weighs 10-15 percent of their body weight. Choose a backpack with a padded back and wide, padded shoulder straps. Encourage your child to use both shoulder straps to distribute the load evenly. Pack heavier items closest to the back and clean out unnecessary items regularly to help reduce strain.

  • Talk about pedestrian and bike safety. Walking and biking are great activities for kids, even better if that's how they get to school. Be sure to review pedestrian safety with your kids first.

    Children younger than 10 should not walk to school alone. Use the time walking with them to hold their hand while teaching them about how to cross streets safely, obey traffic signals and stay alert near vehicles.

    Consider the safety of the route and the maturity level of your tweens and teens before sending them off to school on foot or bicycle. Make sure they know not to use their cell phones or have headphone on while walking or riding.

    Find reflective items to put on their bags and jacket to improve visibility.

  • Help kids manage back-to-school stress. A new school year can bring excitement, but it can also create anxiety about academics, friendships, sports or unfamiliar routines.

    Talk with your child about how they're feeling and encourage them to share any concerns. Listen without judgment and work together to address worries before school starts. Pay attention to signs of stress, such as changes in sleep, appetite, mood or behavior.

    Creating predictable routines and maintaining open communication can help children feel more confident and supported as they transition back to school.

One last thing, parents: Put yourself on the checklist, too.

Preparing for a new school year can be stressful. As you're helping your child get ready, make time for activities that help you recharge and manage stress. Taking care of your own wellbeing can help you better support your child throughout the school year.

Edward-Elmhurst Healthcare published this content on June 09, 2026, and is solely responsible for the information contained herein. Distributed via Public Technologies (PUBT), unedited and unaltered, on June 09, 2026 at 18:24 UTC. If you believe the information included in the content is inaccurate or outdated and requires editing or removal, please contact us at [email protected]