.png)
When was the last time you took a break during your workday? Did you scroll on your phone, watch TV, or get up to chat with a coworker? After work or after picking the kids up from school, you probably had a long to-do list — but you also likely balanced those tasks with small breaks, like grabbing a snack, resting on the couch, or listening to music.
As the school year kicks off and children dive into sports, classes, activities, clubs, and even jobs, their busy schedules can catch up with them quickly. There are huge benefits to being involved in extracurriculars — from exercise to social skills — but overscheduling can also lead to stress and burnout.
You know your child best. Some kids recharge by being active and social, while others need quiet or alone time without structured activities. Since there are only a few hours between the end of school and bedtime, it can often feel like a marathon to fit in dinner, activities, homework, and free time. Some days there simply won’t be enough time for everything, and that’s okay. Talk to your child about what matters most to them, and work together to create a balance between scheduled activities and downtime. Remember: schedules can be adjusted as the year goes on and as your child adapts. Keep an eye out for signs of burnout — poor sleep, frequent meltdowns, declining grades, or irritability. While some anxiety or sleep struggles are normal during the first few weeks of school, ongoing difficulties may signal it’s time to reevaluate.
Downtime is not wasted time. Just as kids need to socialize, exercise, and learn, they also need time to reset and regulate. This is especially important for children who get overstimulated during the school day. School is full of people, lights, sounds, and smells, and many kids work hard to cope with those sensory and social demands. Pay attention to how your child acts when they come home — are they tired, cranky, or irritable? If so, they may need extra time to decompress. For some children, that might mean alone time or free play; for others, it may mean reconnecting with a caregiver through reading, playing a quiet game, or simply talking.
A good rule of thumb is to allow for one “major” activity and one “minor” activity at a time. A major activity may involve multiple practices or classes a week, while a minor activity is a lighter hobby that doesn’t require as much time and can often be done at home. That said, some children thrive on more structure and routine. Structure can come from extracurriculars, but it can also come from consistent at-home routines — things like after-school schedules, daily rituals, or the use of visual planners. Building in buffer time is key; not every minute needs to be scheduled, and unstructured time leaves room for flexibility and unexpected needs.
Keep communication open with your child’s teachers, coaches, and other important adults in their life to make sure the balance feels right. After a long day at school with high expectations, some kids may find it overwhelming to jump straight into more structured activities. Even if they enjoy their extracurriculars, they still need help finding a balance that allows for age-appropriate rest, meals, and sleep.
It’s also important to distinguish between intentional rest and mindless downtime. While activities like scrolling YouTube or social media can sometimes be relaxing, planned downtime — such as puzzles, books, outdoor play, or creative projects — is often more restorative. Family meetings can be a great way to check in on how everyone is feeling about the weekly schedule. Kids, like adults, are allowed to change their minds. Just as you might cancel or add plans when needed, they may feel the same way. Model balance by avoiding the glorification of being “busy” and by practicing intentional rest yourself.
Finally, keep sleep a top priority. With homework, activities, and sports, this may not always feel realistic, but adequate rest is one of the most important factors in helping children thrive long term. If your child seems consistently exhausted or unhappy, it may be time to cut back. Protecting their mental health, listening to their feelings about the schedule, and adjusting accordingly will help them feel safe, supported, and cared for.
Kids don’t need to do everything to thrive. Balance is about creating space for learning, growth, and rest. When children have the right mix of school, activities, and downtime, they build resilience and joy that lasts.
Contact us for more information
Email: info@growwellnessgroup.com
Phone: 331-457-2020
www.growwellnessgroup.com
