Helping kids (and yourself) ease back into structure

The end of a holiday often brings mixed emotions – fond memories of relaxation paired with the looming reality of returning to structured routines. Whether it is school or work, the transition back can feel overwhelming because holidays disrupt habits, sleep patterns, and daily rhythms. Fortunately, research offers practical strategies to make this shift smoother and less stressful.

Why is it hard to readjust?

Holidays often involve irregular sleep, altered eating habits, and increased leisure activities. These changes affect circadian rhythms and cortisol regulation, making it harder to maintain energy and focus when returning to structured environments. Motivation also dips because the brain’s reward system adapts to novelty during holidays, and returning to familiar tasks feels less stimulating.

As adults, we can usually understand what is happening and adjust our expectations – we know routines will return and that temporary fatigue or low motivation is normal. But children do not have this same level of insight or self-regulation. For children, returning to school after a long holiday can feel challenging because holidays disrupt established habits, sleep patterns, and daily structures. Psychological research shows that routines provide predictability, reduce stress, and support mental and physical well-being. When these routines are interrupted, it can take time and intentional effort to re-establish them.

Common childhood behaviours during readjustment

• Crankiness or Irritability

Children may feel tired and frustrated as they adjust to earlier wake-ups and structured days.

• Clinginess or Separation Anxiety

After spending more time with family during holidays, some kids may resist going back to school.

• Meltdowns or Emotional Outbursts

Overstimulation during holidays and sudden routine changes can lead to tantrums or crying spells.

• Withdrawal or Isolation

Some children may become quieter or avoid social interaction as they process the transition.

• Physical Complaints (e.g. stomach-aches)

Anxiety about returning to school can show up as somatic symptoms.

• Difficulty Sleeping or Increased Fatigue

Disrupted sleep patterns during holidays often linger, making mornings harder.

Tips to help children re-establish routine

1. Gradually Reset Sleep Schedules

Start moving bedtime earlier by 10-20 minutes each night about a week before school resumes. This gradual shift helps avoid meltdowns and supports better focus when school starts.

2. Reintroduce Morning and Evening Routines

Create a simple checklist for mornings (e.g. brush teeth, get dressed, eat breakfast) and evenings (homework, dinner, wind-down). Visual schedules with pictures or stickers work well for younger kids.

3. Organize School Materials Together

Clean out backpacks, sharpen pencils, and set up a designated workspace. This helps children feel prepared and reduces first-day stress.