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 ɫèAV 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 wellis 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?

More blogs from ɫèAV

  • A woman reading outside with a book

    Three ways English students can learn to read at home

    By Kate Fitzpatrick
    Reading time: 4 minutes

    Read more at home if you want to learn English faster: three ways to get into the habit

    I can hear parents, ELT learners and teachers all over the world thinking to themselves: We know it helps if English students learn to read for pleasure at home, but how are we supposed to find the time? Who is buying these materials? What if a parent doesn’t speak English themselves?

    That’s the beauty of reading at home, also called extensive reading: it’s completely autonomous and parents can be as involved as much or little as they like. There’s more good news as it’s never been cheaper to assemble a selection of extensive readers for your children or students, meaning that cost is no longer so much of a barrier to reading at home.

    Is extensive reading really that critical to learning English?

    Stephen D. Krashen’s [1]offers a marvellous summary and critique of extensive reading studies around the world, concluding that:

    "When [second language learners] read for pleasure, they can continue to improve in their second language without classes, without teachers, without study and even without people to converse with.’"(Krashen 1993 p. 84)

    Philip Prowse’s excellent article, “What is the secret of extensive reading?”[2]agrees with Krashen’s conclusion.

    Prowse goes into more detail about efficacy studies at primary, secondary and adult levels. This body of evidence finds that reading for pleasure improves results in grammar, writing, speaking and fluency, as well as comprehension and vocabulary – both alongside and instead of traditional textbooks.

    So, we know it works. As with so many education-related things, the question is how to implement them. Christine Nuttall talks about the virtuous circle of reading – once a learner begins to enjoy reading, they are more likely to read more and benefit more from it, so they learn to read more, and so on.

    The reverse is also true. The questions then follow: how do we motivate our Instakids to read at home in English, if they won’t read in their first language? How do we carve out time between travel, work, school and homework? Here are three ways you can form the habit of reading at home:

    1. Learners need access to extensive reading material at home to use it

    Krashen establishes this common-sense fact based on five studies from 1983 to 2003.[2]It can be a reading app, an online library subscription or a pile of readers in the corner – whatever it is, it has to be the right level for the student and it has to be a topic they’re interested in, or they’ll never learn to read for pleasure.

    Negative reading habits can happen simply because there isn’t much available to the learner: Worthy and McCool studied 11 sixth-graders in 1998 who "hated to read", and found a direct correlation between those students and the lack of reading material at home.[3] Thankfully, we now have more options than we used to:

    For extensive reading online, the Extensive Reading Foundation offers good-quality, free materials, in audio and print, at its .These text resources and audiobooks tend to be quite basic and the stories are largely classics. You can choose by level and genre, and there is also a publisher directory.

    • You can purchase full ɫèAV English Readers and other publishers’ Kindle editions on the Kindle store, iBookstore and Google Play, and read them on an e-reader, phone or tablet using the Kindle app. These are finely-graded, contemporary, relevant e-books with titles like , , , , , , and .
    • An e-book library subscription can be a cost-effective way to get access to a lot of e-books online through your browser. is a Japanese-run online library which offers hundreds of full-text graded readers, from reputable publishers, and charges about $19 per year.
    • For print readers, cost can be an issue. If you can't buy readers at your local bookshop from a publisher like ɫèAV, you can buy first- or second-hand readers cheaply from Amazon or the Book Depository, or you can ask your school to let you know when they’re upgrading their readers library, as you may be able to take some of the older books home.

    2.Make the most of the commute or the school run

    The key here is routine – give it a try and see if it works for you. Reading doesn’t just happen on a page. Today’s English learners have multiple ways to read for pleasure on their various devices as well as in print, all of which are well-adapted for reading and listening on the train/on the bus/in the car/on foot.

    I listen to podcasts on my commute by train and, to this day, I know my times tables thanks to a tape my mother used to play in the car on the way to primary school.

    • Download a podcast or audiobook. Ideally, an English learner would both read and listen, but one or the other is better than nothing. Audible.com has plenty of English extensive readers in audiobook format, and a year’s membership is $10 per month, or you can buy individual audiobooks. There are classic extensive reading podcasts available on iTunes for $4.99 each.
    • Never underestimate your public library.is an online service that finds your local library for you, wherever you are in the world. You can also search by title and see which libraries carry that particular book. Just think: you could create an instant, extensive reading library at your home for free that changes every month.

    3. Consider the power of rewards

    You can reward your child or reward yourself for building a reading habit. Remember, we are talking about starting a virtuous circle: persuading a learner to begin a new habit of reading in English for pleasure. Reward mechanisms can be very effective.

    This idea should be explored on a case-by-case basis – it depends on what you or your child responds to best. In my opinion, starting a reading habit is well worth a glass of wine, a chocolate treat, or an extra half-hour playing video games.

    References

    [1]Krashen, Stephen D. (2004),p57

    [2] Prowse, Philip: “”

    [3] Worthy, J. and McKool, S. (1996): “” in Ibid, p61