Embracing the Back-to-School Hustle: A Working Parent's Guide to Mindful Wellness and Healthy Habits

Embracing the Back-to-School Hustle: A Working Parent's Guide to Mindful Wellness and Healthy Habits


Hey there, fellow parents and superstars! It's that time of the year again, the back-to-school season. As a doting father to a daughter stepping into 2nd grade, and a son about to embark on the adventure of Transitional Kindergarten, I know firsthand the excitement and challenges this period brings. With my amazing wife, we're gearing up to make this school year a memorable and mindful journey for the entire family.

As parents juggling careers and family life, it's crucial to approach this time with mindfulness, ensuring our kids thrive while nurturing our own well-being. Join me as we explore some practical tips on how to create healthy habits, foster a harmonious home, and embrace this back-to-school season with open arms!

  1. Establish a Balanced Routine

Routine is the backbone of a well-organized household. Start by setting a daily schedule that accommodates your work and family commitments. Designate specific time slots for morning preparations, school drop-offs, work hours, and quality family time. Having a consistent routine provides stability and fosters a sense of security for your little ones.

  1. Involve the Kids in Planning

Get your children excited about the upcoming school year by involving them in the planning process. Sit down together and create a visual calendar or checklist for the week. Allow them to have a say in meal planning, extracurricular activities, and even their own bedtime routine. This empowers them and nurtures their sense of responsibility.

  1. Mindful Mornings and Evening Reflections

As working parents, mornings and evenings are golden opportunities to bond with our kids. Make it a habit to spend quality time with them during breakfast, offering words of encouragement and support. In the evenings, engage in reflective conversations about their day, allowing them to share their experiences and feelings openly.

  1. Prioritize Self-Care

Amidst the hustle and bustle, don't forget about your own well-being. Take time for self-care, even if it's just a few minutes each day. Whether it's practicing mindfulness, use a Red Light Therapy mask, reading a book, or going for a walk, these small acts of self-kindness will help you recharge and show up as the best version of yourself for your family. 

  1. Encourage Physical Activity

Physical exercise is vital for both kids and adults. Allocate time for family workouts or outdoor activities during the week. It could be as simple as going for a bike ride, playing catch, or taking a hike. Not only does this improve fitness, but it also strengthens the family bond. We have found that doing an online stretch class, or yoga routine in front of our Red Light Panels is a great way to engage as a family. 

  1. Prepare Nutritious Meals Together

Involving your kids in meal preparation not only educates them about healthy eating but also turns it into a fun bonding activity. Let them pick out fresh produce at the grocery store and encourage them to help in the kitchen. This way, you instill a love for nutritious food early on and promote their overall well-being.

  1. Foster a "No Device" Policy During Family Time

As a tech-savvy parent, I know how alluring screens can be. However, it's essential to establish boundaries for screen time during family hours. Create tech-free zones to ensure everyone is present and engaged during meals and other family activities.


As a working parent, gearing up for the back-to-school season can feel overwhelming, but with mindfulness and intention, we can turn it into an opportunity for growth and connection. By setting healthy habits, involving our kids in planning, nurturing self-care, and fostering meaningful family time, we can make this year an incredible journey for our children and ourselves.

Remember, it's not about being perfect, but rather about creating an environment filled with love, understanding, and appreciation for each other. Together, we can embrace the back-to-school hustle and savor every moment of this precious journey with our amazing families!