10 tips for student wellbeing at back to school time

Donatella Fitzgerald MBE
Donatella Fitzgerald MBE
A woman sat outside in a forest relaxing with her eyes closed
Reading time: 5 minutes

Donatella Fitzgerald is a teacher, teacher trainer, and trained to teach the MISP Mindfulness in Schools Project (from pre-school to teens) and has completed Module 1 on the Teacher Training Pathway with the Mindfulness Network in collaboration with Bangor University. Her specialist interest areas are Extensive Reading Projects, CLIL, Citizenship, Mindfulness, Plurilingualism and Artificial Intelligence in Education. ?In her current role as ELL Consultant at 色猫AV in Italy she works with teachers and students every day to find solutions to help them achieve their teaching and learning goals. In 2024, she was awarded an MBE (Member of the British Empire) in the King’s Birthday Honours List for Services to English Education and Youth Engagement.

The first weeks back at school after a break can be both exciting and overwhelming. It’s a time of new beginnings, fresh challenges, and opportunities for growth. Prioritizing wellbeing during this period is crucial for a smooth transition and long-term success. Students may be feeling anxious and unsettled due to starting a new school year, or even a new school. In today's fast-paced academic environment, maintaining mental, emotional, and physical health is more crucial than ever. Here are some tips to help your students stay balanced and thrive throughout the school year.

tips for student wellbeing at back to school time
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1.?Establish a routine

Creating a consistent daily schedule can help you manage your time effectively. As well as study, include time for extracurricular activities, hobbies and relaxation. Keep your study area tidy as this can help you focus more. Having a consistent daily routine can reduce anxiety by providing structure and predictability.

2.?Get enough sleep

Aim for 8-10 hours of sleep each night. A good night’s rest is crucial for concentration, memory, and overall health. Lack of sleep can affect your concentration, focus, mood, emotional well-being and immune system.

How can you do this?

  • Create a sleep schedule – Try to maintain a consistent bedtime and wake-up time daily. This helps keep your body’s internal clock in sync.
  • Limit screen time before bed – The blue light from screens can interfere with your sleep. Turn off your devices at least an hour before bed.

3.?Stay organized

Use planners, calendars, or apps to keep track of assignments, tests and activities. Staying organized reduces stress and helps you stay on top of your responsibilities. Set achievable academic and personal goals. Break them down into smaller steps to make them more manageable and celebrate your progress along the way. Create a study plan to help you with your scheduling your homework and revision for tests so you don't leave things to the last minute. Make sure you schedule time for hobbies and relaxing. Don’t forget to make time to read a good book.

4. Stick to a balanced diet and drink plenty of water throughout the day

Eating well?is essential for everyone. Fuel your body with balanced meals that include fruits, vegetables, proteins and whole grains. Avoid excessive junk food and sugary drinks. A balanced diet can make a big difference in your energy levels and overall health.

  • Start with breakfast – Kickstart your day with a nutritious breakfast. Try oatmeal with fruits, yogurt, or a smoothie. These options are quick and easy, and they give you the energy to tackle your morning classes.
  • Healthy snacking – Keep healthy snacks like nuts, fruit in your school bag.
  • Stay hydrated – Drink plenty of water throughout the day. Carrying a reusable water bottle can help have water available whenever you need to drink.

5.?Stay physically active, take breaks and make time for a mindful walk every day

Incorporate physical activity into your daily routine to boost your mood and energy levels. Taking short breaks of 5-10 minutes every hour while studying, can help maintain focus and prevent burnout. ?Go on a mindful walk everyday, noticing what is around you and connecting with nature.

A mindful walk can significantly reduce stress by helping you stay present and focused on your surroundings. It also boosts mental clarity and creativity, making it easier to tackle daily challenges. Additionally, it promotes physical health by encouraging gentle exercise and improving overall well-being and is a wonderful way to connect with the present moment. Here are some steps to get you started:

Choose a peaceful location: Find a quiet place where you can walk without many distractions.

Engage your senses: Notice the sights, sounds, smells and textures around you. Feel the ground beneath your feet with each step.

Walk slowly and deliberately: Pay attention to each movement, from lifting your foot to placing it down.

Stay present: If your mind starts to wander, gently bring your focus back to your breath and surroundings.

You can also play an outdoor mindfulness game to have a mindful moment and really connect with nature:

Find a bench or a quiet place.

Name/notice

  • 5 things you can see
  • 4 things you can feel
  • 3 things you can hear
  • 2 things you can smell
  • 1 thing you can taste

6.?Practice gratitude

Practicing gratitude daily can significantly boost your wellbeing, especially during the back-to-school season. It helps reduce stress by shifting your focus from worries to positive aspects of your life. Gratitude can improve your mood, making you more resilient to challenges. It also enhances your relationships with classmates and teachers by fostering a positive and supportive environment. Lastly, it promotes better sleep, which is crucial for maintaining energy and concentration throughout the school day.

Gratitude needs to be practiced and you can do this by incorporating gratitude into your daily routine. Here are a few ideas to get you started:

  1. Gratitude journal: Spend a few minutes each day writing down three things that you’re grateful for. This can be done in the morning to start your day positively or at night to reflect on the day.
  2. Gratitude jar: Write down things you’re thankful for on small pieces of paper and put them in a jar. Over time, you’ll have a collection of positive moments to look back on.
  3. Mindful moments: Take a moment during your day to pause and appreciate something around you, whether it’s a beautiful view, a kind gesture, or a personal achievement.
  4. Gratitude reminders: Set reminders on your phone or place sticky notes in visible areas to prompt you to think about what you’re grateful for.
  5. Express gratitude: Make it a habit to thank people around you, whether it’s a friend, family member, or teacher. Expressing gratitude can strengthen your relationships and spread positivity.

7.?Stay connected

Social support is vital for emotional wellbeing, especially during stressful times. Building a support network is important for your well-being. Positive social interactions can help reduce stress and improve your mood. Join after school/college clubs and take up a new hobby or sport. Have homework study buddies to study with.

8.?Practice mindfulness

Incorporate mindfulness or meditation practices into your routine. These can help reduce anxiety and improve your focus and emotional regulation.

An easy one to practice is the S.T.O.P. mindfulness practice: It ?is a great way for students to manage stress and stay focused.

S - Stop: Pause whatever you’re doing. Just take a moment to stop what you are doing.

T - Take a breath: Take a deep breath in and out. Focus on your breathing to help center yourself.

O - Observe: Notice what is happening around you and pay attention to your thoughts, feelings, and physical sensations.

P - Proceed: Continue with your activity, but do so with a sense of calm and mindfulness.

This practice can be done in just a few minutes and can help students feel more grounded and present.

Guide your learners to use well-being apps, which can help with things like sleeping, focus, movement and waking up.

9.?Set realistic goals

Set achievable academic and personal goals. Break them down into smaller steps to make them more manageable and celebrate your progress along the way. Create a study plan to help you with your scheduling your homework and revision for tests so you do not leave things to the last minute.

10.?Adopt a growth mindset

Adopting a growth mindset means believing you can improve through effort and learning. Embrace challenges as opportunities to grow. Learn from mistakes and see them as steps towards success. Stay curious and keep trying new things. Remember, your abilities can always develop with persistence and hard work.

How are you feeling about being back at school or college?

Explore our blog posts 'Using language learning as a form of self-care for wellbeing' and 'Supporting wellbeing using AI in the classroom'.

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    What are the most spoken languages in the world?

    By Charlotte Guest
    Reading time: 5 minutes

    Have you ever wondered which world languages are spoken by the largest number of people globally? Whether you’re a language enthusiast or someone looking to learn a new language, understanding the most spoken languages around the world can be incredibly insightful. In this blog post, we’ll explore the top languages by number of speakers, shedding light on languages with the most native speakers and widely spoken languages globally.

    Introduction to spoken languages

    Spoken languages are a vital part of human communication, culture and identity. With over 7,000 languages spoken worldwide, each language has its unique characteristics, nuances and significance. Understanding the most spoken languages globally provides valuable insights into geopolitics, economics and social dynamics. In this article, we will explore the top languages spoken in the world, their distribution and use.

    Why knowing the most spoken languages matters

    Knowing which languages are most popular worldwide can influence your language learning decisions. Enhancing your language skills in these widely spoken languages can significantly boost your communication abilities and cultural understanding. It can open up opportunities for travel, business and cultural exchange. Additionally, understanding global language popularity can give you a broader perspective of the world’s linguistic diversity.

    Criteria for measuring language popularity

    Measuring language popularity is a complex task that involves various factors, including the number of native speakers, global influence, and use as a second or foreign language. The criteria for measuring language popularity include:

    • Number of native speakers: This refers to the number of people who speak a language as their first or native language. Languages with the highest number of native speakers often have a significant cultural and historical impact.

    • Global influence: This measures the extent to which a language is used in international communication, business, science and diplomacy. Languages with a broad global influence are often used as lingua francas in various regions.

    • Use as a second or foreign language: This considers the number of people who speak a language as a second language or foreign language. Languages that are widely taught and learned around the world tend to have a larger speaking population.

    By considering these criteria, we can better understand why certain languages are more prominent and widely spoken globally.

    Top 10 most spoken languages in the world

    Here’s a closer look at the ten most spoken languages by number of speakers:

    When evaluating these languages, it's important to consider not just the number of native speakers but also the total number of language speakers, including those who speak it as a second language.

    1. English

    Speakers: Approximately 1.5 billion

    Native speakers: Around 360 million

    Regions: Widely spoken in the Americas, Europe, Africa, Asia and Oceania.

    Highlights: English is the most widely spoken language worldwide when combining native and non-native speakers. It's the primary language in countries like the United States, the United Kingdom, Canada and Australia. English is the dominant language in international business, science and technology.

    2. Mandarin Chinese

    Speakers: Over 1.1 billion

    Native speakers: About 920 million

    Regions: Mainly in China, Taiwan and Singapore

    Highlights: Mandarin is the language with the largest number of native speakers. It's one of the six official languages of the United Nations and has a significant cultural and historical importance.

    3. Hindi

    Speakers: Around 600 million

    Native speakers: Approximately 341 million

    Regions: Predominantly in India and Nepal

    Highlights: Hindi is predominantly spoken in India and Nepal, with approximately 341 million native speakers. It is one of the official languages of India and is spoken by a large portion of the Indian population. It has numerous dialects and is written in the Devanagari script.

    4. Spanish

    Speakers: Approximately 560 million

    Native speakers: About 460 million

    Regions: Spain, Latin America and parts of the United States

    Highlights: Spanish is the official language in 21 countries and is widely spoken in the Americas. In many of these countries, Spanish serves as the national language, playing a crucial role in government, education and media. It’s known for its rich literature and cultural heritage.

    5. French

    Speakers: Around 280 million

    Native speakers: About 77 million

    Regions: France, parts of Africa, Canada, Belgium and Switzerland

    Highlights: French is another of the six official languages of the United Nations. It's widely used in international diplomacy and has a significant number of speakers in Africa due to France's colonial history.

    6. Arabic

    Speakers: Approximately 270 million

    Native speakers: Around 310 million

    Regions: Middle East and North Africa

    Highlights: Arabic is a central Semitic language that is the liturgical language of Islam. It has many dialects, with Modern Standard Arabic being used in formal settings and media. Arabic has numerous spoken forms, with significant variations in dialects across different regions.

    7. Bengali

    Speakers: Around 265 million

    Native speakers: About 230 million

    Regions: Bangladesh and parts of India

    Highlights: Bengali is the official language of Bangladesh and the second most spoken language in India. Alongside other languages like Hindi and Urdu, Bengali plays a crucial role in the cultural and linguistic landscape of the region. It’s known for its rich literary tradition.

    8. Portuguese

    Speakers: Approximately 220 million

    Native speakers: Around 220 million

    Regions: Brazil, Portugal and parts of Africa

    Highlights: Portuguese is mainly spoken in Brazil, which is the largest Portuguese-speaking country. It has a growing number of speakers in Africa.

    9. Russian

    Speakers: Around 258 million

    Native speakers: Approximately 154 million

    Regions: Russia, Eastern Europe and Central Asia

    Highlights: Russian is one of the six official languages of the United Nations and is widely spoken in the former Soviet Union countries.

    10. Japanese

    Speakers: Approximately 128 million

    Native speakers: Around 128 million

    Regions: Japan

    Highlights: Japanese is predominantly spoken in Japan and is known for its three writing systems—Hiragana, Katakana and Kanji. It has a rich cultural history and is influential in technology and entertainment.

    Conclusion

    Understanding the most spoken languages in the world can provide valuable insights for language learners. Developing strong language skills in these world languages can open up numerous opportunities for travel, business and cultural exchange. Whether you’re looking to enhance your travel experiences, broaden your cultural horizons, or improve your career prospects, learning one of these widely spoken languages could be a significant advantage.

    Ready to start your language learning journey? Learn a new language with Mondly by 色猫AV.

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    Learning a language while working full-time

    By Charlotte Guest
    Reading time: 4 minutes

    Mastering a new language can be a game-changer for your career. Whether it's for expanding your professional network, exploring new job opportunities, or simply enhancing your cognitive skills, learning a language is an invaluable investment. But how can you juggle language learning with a demanding full-time job? Here are some practical tips designed for busy professionals.

    1. Set clear goals

    Before you start, it's crucial to set clear, achievable goals. Whether you aim to hold basic conversations, read professional documents, or become fluent, having a specific target will keep you motivated and focused.

    2. Integrate learning into your daily routine

    Finding time to study can be challenging, but integrating language learning into your daily routine can make it more manageable:

    • Commute time: Use your commute to listen to language podcasts or audiobooks.
    • Lunch breaks: Dedicate 15-20 minutes of your lunch break to review vocabulary or grammar.
    • Evening wind-down: Spend 10 minutes before bed practicing speaking or writing.

    3. Use online resources

    Modern technology provides a plethora of tools to help you learn a new language without disrupting your schedule:

    • Language learning apps: Apps like Mondly by 色猫AV allow you to practice during your commute or lunch break.
    • Podcasts and audiobooks: Listen to language lessons during your commute or workout.
    • Online courses:? Many websites offer structured courses that you can complete at your own pace.

    4. Stay motivated

    Staying motivated is crucial to your success. Celebrate your progress, no matter how small, and remind yourself of the benefits of being multilingual:

    • Track your progress: Keep a journal of your language learning milestones and achievements.
    • Find a study buddy: Partner with a colleague or friend who is also learning the language to keep each other accountable.
    • Reward yourself: Treat yourself when you reach your language learning goals.

    5. Explore company resources

    Some companies offer resources or discounted access for learning. It's always worthwhile to check if your employer provides:

    • Language classes: On-site or online language classes.
    • Learning platforms: Subscriptions to language learning platforms.
    • Education reimbursement: Financial assistance for language courses as part of professional development.

    6. Use your work environment

    If your workplace has international colleagues, take advantage of this opportunity to practice. Try to speak with them in their first language or ask for help with pronunciation and vocabulary. Not only will this provide real-world practice, but it will also strengthen your professional relationships.

    7. Be consistent and patient

    Consistency is key when learning a new language:

    • Daily practice: Even 10-15 minutes a day can lead to significant progress over time.
    • Patience: Language learning is a gradual process. Celebrate small milestones and remain patient with your progress.

    Balancing a full-time job with language learning is no small feat, but it's entirely possible with the right strategies. By setting clear goals, integrating learning into your routine, leveraging technology, practicing consistently, engaging with native speakers, making learning fun and staying motivated, you can achieve fluency without sacrificing your professional responsibilities. Ready to start your language learning journey? Take the first step today and open a world of new opportunities.

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    7 myths about learning a new language debunked

    By Charlotte Guest
    Reading time: 3 minutes

    Learning a new language can be an incredibly rewarding experience, opening doors to new cultures, enhancing career opportunities and providing cognitive benefits. However, many myths about language learning can discourage potential learners or lead them astray. Today, we're debunking seven common language learning myths to help you on your linguistic journey.

    Myth 1: "You need to start young to be fluent"

    Truth:

    It's never too late to learn a new language. While children may pick up accents and intonation more easily, adults often have the advantage of better-developed cognitive skills and life experiences that can aid in understanding complex grammar and vocabulary. Numerous studies have shown that adults can achieve fluency with dedication and the right learning strategies.

    Myth 2: "You have to live in a country to learn the language"

    Truth:

    Thanks to technology, you can immerse yourself in a new language without leaving your home. Tools like language learning apps, online courses, virtual tutors and even social media can provide ample opportunities for practice and immersion. Living in a country where the language is spoken can be beneficial, but it is not a necessity.

    Myth 3: "You must be naturally gifted to learn languages"

    Truth:

    Language learning is less about innate talent and more about consistent practice and effective methods. Anyone can learn a new language with the right mindset and resources. Persistence, motivation and using varied learning techniques can significantly enhance your ability to learn.

    Myth 4: "It's all about memorizing vocabulary"

    Truth:

    While vocabulary is essential, language learning involves much more than rote memorization. Understanding grammar, practicing speaking and listening, and getting a feel for cultural nuances are equally important. Engaging in conversations, reading and writing in the language can make the learning process more holistic and enjoyable.

    Myth 5: "You can't learn multiple languages at once"

    Truth:

    Learning multiple languages simultaneously is possible, though it does require careful planning and organization. The key is to manage your time effectively and ensure that you are not overwhelming yourself. Using different methods and tools for each language can help keep them distinct in your mind.

    Myth 6: "Watching movies and listening to music doesn't count as learning"

    Truth:

    Consuming media in your target language can be an excellent way to improve your listening skills and cultural understanding. Movies, TV shows, music and podcasts expose you to natural language usage, slang and colloquial expressions that textbooks may not cover. It's a fun and engaging complementary method to more formal study.

    Myth 7: "If you can't speak perfectly, don't try"

    Truth:

    Perfectionism can be a significant barrier to language learning. Making mistakes is a natural part of the learning process. The more you practice speaking, the more confident and proficient you'll become. Focus on communication rather than perfection, and don't be afraid to make errors—they're your stepping stones to fluency.

    Conclusion

    By debunking these myths, we hope to encourage more people to take up the challenge of learning a new language. Remember, the most important factors are consistency, practice and a willingness to learn from mistakes.

    Ready to tackle a new language? Start today and immerse yourself in the endless possibilities that come with being multilingual. Explore the benefits with our post, 'Being bilingual can help keep your brain in good condition'.