August hits like a freight train. One minute you’re sipping lemonade by the pool, the next you’re drowning in school supply lists and trying to remember where you parked the minivan. Back-to-school season is chaos central, but it’s also a golden opportunity to get your family’s health and wellness game on point. Between wrangling kids, juggling work, and sneaking in a shower, you can build habits that keep everyone—parents, kids, even the dog—feeling good all year.
Getting Back on the Sleep Train
Summer’s all about late-night ice cream runs and sleeping in. But school mornings? They don’t mess around. To avoid the zombie apocalypse when that first alarm blares, start easing into a routine now. Nudge bedtimes and wake-ups 15 minutes earlier every few days. Kids need 9-12 hours of shut-eye, and let’s be honest, you’re not exactly thriving on that 2 a.m. Netflix binge either—aim for 7-9 hours.
Make bedtime feel like a cozy ritual, not a battle. Read a story with the little ones, or if your teen’s too cool for that, try a quick chat about their day with the lights low. Ditch screens an hour before bed; that TikTok scroll is a sleep thief. If your kid’s glued to their phone, bribe them with snacks or get those blue-light glasses. It’s not about being the bad guy—it’s about saving everyone from grumpy mornings and lost lunchboxes.
Eating Like You Mean It
Packing lunches can feel like auditioning for Chopped, but it’s your shot to fuel the family right. August is prime time for fresh goodies—think juicy peaches, crisp bell peppers, or cherry tomatoes that pop like candy. Get the kids in on the action; even the pickiest eater might try a wrap they rolled themselves. Go for simple: whole-grain sandwiches with hummus and veggies, or yogurt parfaits with berries and granola. For parents, meal-prep a big salad or a quinoa bowl to avoid the vending machine regret.
Breakfast is non-negotiable, but who has time? Blend a smoothie with spinach, frozen bananas, and a scoop of peanut butter—kids love it, and you’ll feel like a superhero. On Sundays, cook up a big batch of something versatile, like a veggie-packed pasta salad or taco filling. It’s a lifesaver when you’re too wiped to cook but still want to feed everyone something that’s not pizza (again). Bonus: less takeout means more cash for that new backpack your kid’s begging for.
Moving Without Losing Your Mind
You don’t need a Peloton or a personal trainer to keep the family active. August’s warm evenings are begging for a post-dinner walk or a goofy game of tag in the yard. It’s not just about burning calories—movement lifts everyone’s mood and helps you sleep like a baby. Aim for 30 minutes most days, even if it’s just chasing the dog around or having a dance-off to your kid’s favorite playlist.
Make it fun for the kids: turn a bike ride into an adventure or let them lead a “workout”.. Parents, show ‘em how it’s done—do some stretches while they’re doing homework or sneak in a quick jog. If you’re all stuck inside, YouTube has kid-friendly dance videos that’ll have everyone laughing and sweating. Get moving, get connected, and maybe tire the kids out enough to actually go to bed.
Keeping Stress from Running the Show
Back-to-school stress is real. Kids are nervous about new teachers, and you’re wondering how you’ll survive another year of carpool logistics. Teach the family some chill-out tricks now, and you’ll thank yourself later. For kids, try a quick “breathe like you’re blowing bubbles” exercise when they’re freaking out about homework. Teens might roll their eyes, but a journal or a five-minute meditation app can work wonders.
Parents, you need a breather too. Steal 10 minutes for a walk or just hide in the bathroom with a coffee—whatever works. At dinner, do a family check-in: everyone shares one awesome thing and one “meh” moment from the day. It’s a sneaky way to keep tabs on how everyone’s holding up. And when the schedule’s bonkers, cut yourself some slack. Skip that extra club meeting if it means a calmer evening. You’re not failing—you’re prioritizing sanity.
Making Wellness a Family Thing
The trick to sticking with healthy habits? Make them feel like “us” instead of “ugh.” Cheer when you all nail a week of early bedtimes or try a new veggie. Frame it positively: “Let’s see who can pack the coolest lunch!” instead of “No more chips.” Get everyone’s input—maybe your kid wants to try soccer, or your partner’s down to cut back on soda. August is your reset button, so rally the troops and make it a team effort.
You don’t need to be a wellness guru to pull this off. Small steps—like a family walk, a quick smoothie, or a good night’s sleep—add up to a happier, healthier crew. So grab your water bottle, blast some tunes, and kick off the school year with habits that make your family feel unstoppable.
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.