15 Tips to Help You Return to School After an Extended Break

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Smooth your transition back to school with top expert tips

Co-authored by Rebecca Tenzer, MAT, MA, LCSW, CCTP, CGCS, CCATP, CCFP and Maryana Lucia Vestic, MFA, M.Phil.

Last Updated: August 28, 2025 Fact Checked

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Before School Starts

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First Day of School

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Throughout the Year

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Additional Tips

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Video

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Expert Interview

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Expert Q&A

When you return to school after an extended break, you may feel weighed down by a feeling of dread or anxiety. If you’ve experienced these feelings and could use some advice getting back into study mode, read on for our easy-to-follow guide you can use before school starts, on your first day, and throughout the school year. We’ve also provided plenty of advice from school counselors, a therapist, and a life coach about the best ways to ease back into your school routine and keep it going all year long.

How to Prepare for Going Back to School

According to therapist Rebecca Tenzer, MAT, MA, LCSW, CCTP, CGCS, CCATP, CCFP, helpful strategies when returning to school include organizing your materials and setting new goals for the coming year. Work on getting your sleep schedule back on track and make a list of the things you're looking forward to.

Section 1 of 4:

Making Preparations Before School Starts

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Set goals for yourself. A few days before you go back to school, take a pen and paper and write a list of personal goals that you'd like to accomplish during the semester. These goals might be social, intellectual, or physical, but by having something to work toward, you can relieve some anxiety about starting up again. Some goals you might consider include the following:^{[1]
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- Making new friends
- Joining a club (or starting your own)
- Getting better grades
- Getting in shape
- School counselor Ashley Pritchard, MA, notes that “Goals are really important. Goals create motivation when you say, ‘My goal is to go to school. My goal is to get this grade. To do that, I have to do this.’ Getting up in the morning involves having goals and having a personal mission statement.”^{[2]
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  Ashley Pritchard, MA
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Meet the wikiHow Experts

Ashley Pritchard, MA, is an academic and school counselor with over 3 years of high school, college, and career counseling experience.

Katie Styzek is a professional school counselor for Chicago Public Schools and served as a middle school teacher for 3 years before becoming a counselor.

Erin Conlon, PCC, JD, is an executive life coach, the founder of Erin Conlon Coaching, and the host of the podcast "This is Not Advice."

Rebecca Tenzer, MAT, MA, LCSW, CCTP, CGCS, CCATP, CCFP, is a therapist and the owner of Astute Counseling Services, a private counseling practice in Chicago, Illinois, and has 18 years of experience in the field of mental health.
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Review the last homework assignments you had before break. Or, if you didn't have homework assigned over break, take some time to look over the last assignments you did in each class before leaving school for the holidays or summer break. This will remind you about where you left off in class—looking over your homework can prevent you from forgetting to complete it.
- Take this time also to reflect on the way you've done homework in the past. If you can think of any improvements you might make to your homework routine, returning to school might be the perfect time to make a change.
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There may be a field trip in a week or two, or maybe your science class has a cool experiment planned—whatever it might be, chances are you have something you’re enthusiastic about when returning to school. By making a list of these positive things, you can replace any fear you have of going back with an excitement about returning.^{[3]
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Get your sleep schedule back on track (if necessary). Over the course of your vacation, you might have enjoyed sleeping in or staying up late. This could make it difficult to get back into your school routine (and get used to waking up early). To reset your sleep cycle, try some of the following ideas:
- Return to your school sleep routine several days to a week ahead of time.
- Open the blinds or curtains to get natural light in the mornings.
- Skip late-night meals, which can cause sleep issues.
- Limit stimulants, like caffeine and energy drinks.^{[5]
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Pre-pack your bookbag and choose your clothes. Likely, you'll still be adjusting back to your school routine after summer break (or any long break). Pre-packing school supplies and choosing your outfit the night before can save you time and stress, especially after an entire summer has gone by. Grogginess in the morning can cause you to take more time than you need to do these simple tasks, so get your stuff ready beforehand so your first morning back is as easy as possible.^{[6]
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- You might also want to prepare your lunch the night before, if you take your lunch to school.
- You might benefit from making a back-to-school checklist. Write down all necessary supplies, like books, a calculator, pencils, notebooks, and so on.
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Get a full night's rest the night before school resumes. Sleep deprivation is terrible for your body and can result in acne breakouts, weight gain, difficulty concentrating, and irritability. Protect your health and prepare for the first day of school by getting the sleep you need, which for most teens is between 8½ and 9½ hours, but this might be different for you.^{[7]
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- Life coach Erin Conlon, PCC, JD, thinks it’s important to “consider that your day actually starts the night before. Practice good sleep hygiene and take care of yourself. If you want to be great in the world, you have to be great to yourself.”^{[8]
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  Erin Conlon, PCC, JD
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- Don’t forget to set your alarm clock!

Section 2 of 4:

Returning on Your First Day of School

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On your first day back after break, you'll be out of practice with your normal morning routine before school, which will likely add more time than you expect. Try to wake up a little earlier than normal so that you have extra time to make sure you have everything you need to get ready for school.^{[9]
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Eat a healthy breakfast. Pritchard considers eating breakfast a way to avoid feeling anxious and overwhelmed.^{[10]
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Ashley Pritchard, MA
School Counselor

Expert Interview} This is especially true when transitioning to high school. A lean protein, high fiber breakfast could put you on the fast track to feeling better about your school day. Foods like whole grain toast, eggs, yogurt, and cottage cheese can give you a mental boost of energy and keep you going throughout the day.^{[11]
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- Regular healthy breakfasts can also improve your memory, daily energy levels, your sense of calm, and even your mood!
- Skipping breakfast might save time, but it can leave you less able to focus. If you don't have time for food, grab an apple, a granola bar, or a banana on your way out the door.
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Exercise moderately before school if you have time. A short exercise session before you head to school can put some pep in your step and make you feel better about the day. Light exercise will also help you wake up and get your blood flowing. This will provide more oxygen to your brain and give you more mental sharpness. Some light exercise to consider are ahead:
- Cycling
- Jumping jacks
- Stretching
- Walking^{[12]
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Being late for class can lead to stress when you already don't want to go back to school, so it’s important to stay organized, time-wise. For example, read through your class schedule when you receive it at the beginning of the day, so you’re aware of what classes you have (and where they are) throughout the first day. Go in order from your first class to your next class, and make sure you have everything needed for each one—this will save you time all day long.
When you see friends or students you know, make eye contact, smile, and say hello. Stop to chat with them if you have a few moments to find out about how they’re doing and what their first day has been like so far. Doing so can help you and others support each other as you all get back into the swing of things, school-wise. Make a plan to have lunch together if your schedules allow for it.
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Reach out to a teacher you like or respect. This might be a teacher of your favorite subject, or a teacher who sponsors a club that you belong to. Ask if you might join this teacher during lunch to tell them about your adventures over vacation, or if you could work on your homework in their classroom after school.
- If your favorite teacher is busy that day, see if they have time to catch up later on in the week.

Section 3 of 4:

Maintaining a Good Routine Throughout the Year

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Give yourself time to get back into the rhythm of things. You’re very likely to need some time before going to school feels normal again. Don't be hard on yourself—this process can take a week or two. Coach yourself through your negative thoughts by saying things like the following:
- "It's normal to be a little nervous returning to something after a long break. Everything's going to be alright!"
- "Most kids don't want to go back to school any more than I do. But at least I'll be able to see my friends! I can't wait to tell them about my adventures over break."
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Keep and maintain a shared family schedule. Even if you don't have a big family, it can be difficult for your parents to keep track of all the things they need to, along with your school and activity schedule. Help your parents out by adding your schedule to a shared family calendar. You may want to include the following:
- Meetings for sports
- Club activities
- Important test days
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Be consistent with your routine. Consistency is key, and by staying true to your routine, it will become easier and less stressful with each passing day. A consistent routine will also help you readjust to your sleep schedule and can help you maintain discipline while studying.^{[13]
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- School counselor Katie Styzek recommends “using a handwritten planner to record your assignments and any other commitments or after-school activities you have. Keep folders and notebooks organized in your locker and backpack. Use your phone or computer calendar app to record deadlines for long-term assignments.”^{[14]
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  Katie Styzek
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Talk with your parents regularly. Keep your parents up to date not only with your school activities, but also about how you’re doing. Your parents might have some good advice for beating the back-to-school blues, or might have an idea to cheer you up. When talking with your parents, you might say something like:^{[15]
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- "Dad, I knew I had to go back to school all break, but now that it's here, I'm really bummed about it. Could we go to the movies next weekend, just you and me, as a treat for making it through the first week?"
Even the best routines aren't safe from the randomness of life. Whether it's a looming test, like the ACT or SAT, or something fun, like a concert, there are always things that you'll have to adjust your routine around. Continue tweaking your routine until it fits your life well, and next time you have vacation, returning to school after break will be a cinch.

Section 4 of 4:

Additional Tips for a Successful School Year

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Use proper time management to allow yourself time for hanging out with your friends, taking part in sports or creative hobbies, or getting some alone time to reflect. It’s important to take mental breaks, so whatever projects or activities allow you to have fun at school, relax, and unwind are well worth taking time out to do.
Acknowledge the effort you put into reaching different goals, from getting good grades to completing a difficult group project. Consider where you could improve next time, but don’t beat yourself up about being perfect. Share your successes with friends and family and allow yourself to feel good about what you continue to accomplish. Reward yourself with treats, like dinner at your favorite restaurant or a day hanging out with your friends.
Make choices that prioritize your physical and mental well-being as you face new academic challenges. Take better care of yourself with regular exercise, eating a healthy diet, and getting enough quality sleep. Make time for mindfulness activities like performing yoga, creating a thought journal, or meditation.
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Think positively. Use positive reinforcement whenever you achieve your goals, while not dwelling on your mistakes. Instead, use them as opportunities to learn and grow. Focus on the efforts you make and be proud of everything you accomplish along the way.^{[16]
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- Pritchard suggests “trying positive affirmations, like ‘I got this. I can do it. I am worthy of this.’ Focus on yourself and why it's important to get up every morning.”^{[17]
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Expert Q&A

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How can I connect with my classmates if I'm older than them?

Anna Elton, PhD, LMFT
Licensed Marriage & Family Therapist
Anna Elton, PhD, LMFT is a Licensed Marriage and Family Therapist, Clinical Sexologist, Speaker, and Author based in Florida. With over 15 years of experience, she works with individuals, couples, and families both nationally and internationally. Dr. Elton is an author and the founder of the non-profit “I Care We All Care". She is also the host of Life, Love, Etc., a bi-weekly relationship show reaching over 100,000 viewers per episode. Her clinical work and insights have been featured on PBS, FOX, ABC, and NBC, and she contributes regularly to Psychology Today through her blog Life, Love, Etc. She received a Ph.D in Clinical Sexology from MSTI, a Master’s degree in Marriage and Family Therapy from UMass Boston, and a BS in Psychology from UMass Boston.

Anna Elton, PhD, LMFT

Licensed Marriage & Family Therapist

Expert Answer

You can easily connect with others and remind yourself that you're not alone on this journey. Concentrate on your path and acknowledge your courage in returning to school and pursuing your passion. Rather than comparing yourself to others, focus on your personal growth. It might be challenging, but it's essential to replace any negative thoughts with positive affirmations. Even if you think you might be the oldest or struggle to connect, there will be someone you can relate to. Emphasize the positives and give yourself credit for taking this significant step forward.

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