Back-to-School at Home: Tips for Parents During COVID

For many parents, Back-to-School is exciting and one of the most wonderful times of the year. Clearly, 2020 has other things in store for us. We find ourselves needing to adjust our routines, yet again, as well as our lifestyles and work-styles while our kids are “in school” at home. This means juggling work schedules to accommodate school schedules, helping the kids stay on track and organized while trying to stay organized and productive ourselves, all without compromising our health. Like many of you, these past several months have represented defining moments in my life and have presented me with many opportunities for self-reflection. So, what have I learned from the past several months? My biggest lesson is – when I don’t take care of myself, I don’t do a good job taking care of others.

Here are some strategies that will help you stay sane and maybe even enjoy Back To School:

• First and foremost, planning and preparation are key. When I plan ahead, I feel calmer and less stressed – and that feels good! You’ll set yourself up for success by looking ahead at each day and each week and creating a plan for not only kid schedules, but also meals and snacks (don’t worry, I can help with that!). It’s important for families to emphasize and model healthy behaviors at home. Modeling healthy behaviors for your family will not only help your kids begin to see what “ healthy” looks like, but having the role of “model-er” will give you extra an incentive and motivation to stay on track with your own health goals. Planning and meal prep are critical when you’re trying to establish healthy routines for the family. Here are a few suggestions for how to hone that skill:
• Plan your meals for the upcoming week on Saturday or Sunday. Shop, prep and even cook ahead and store meals in the freezer. Chop, slice, and portion out veggies and protein into individual serving containers so you can just grab and eat. I keep a bowl of fruit or veggies on the counter at all times. My kids know they can always pick from the “healthy bowl” without asking if they want a snack.
• Designate a specific meal for each day of the week. Knowing what you’re eating each evening for dinner will relieve a lot of stress. It also makes for easier planning  and will help set expectations for everyone. For example, Monday = fish-day, Tuesday = taco-day (with lettuce wraps for those of you on program!), Wednesday = chicken-day, Thursday = turkey burgers, Friday = steak-day – you get the picture, right? Kids like routine and knowing what to expect, even for dinner, helps them feel safe and secure.
• Always have healthy grab-n-go snacks on hand. Build snack time into your  daily schedule to keep your body well-fueled, and to maintain stable blood sugar which will help keep cravings and binges at bay. For those of you on the Cōpare program, this is already done for you, so just follow the program.
• Create schedules and establish routines (and stick to them, including meal and snack time). Write it down (on a white board or build it into your online calendar). setting alarms on your smartphone and labeling them helps a lot of people, especially those with hectic schedules to stay on task. Consider setting alarms for your snacks and meals. This can be helpful for you and your family-  so everyone knows what to expect and there are no surprises. If you have an Alexa at home, you can even program her to go off at intervals throughout the day.
• Schedule breaks throughout the day for you and your kids.  Think about your kids when they were in school.  They were walking to and from gym, art and library class several times in a day and they had a scheduled recess.  They will need posture breaks regularly throughout the day. You will also benefit from a  5-10 minute break per hour (or more, if possible).
• Exercise first thing in the morning. Your day will be busy, so exercising before everyone else wakes up, will ensure that it happens and will make you feel better both mentally and physically.  Before the pandemic my kids walked to and from school each day. During the first half of the pandemic, I used the time I would typically walk my kids to school to take a walk with them before their online classes began. The fresh air and exercise was a great way to kick off their day – remember healthy routines and behaviors? They were also more ready to focus and sit at their computers and do their schoolwork. We plan to establish this same routine this fall.

We’ve heard it before, these are unprecedented times. And while it can be hectic and uncertain, this time is allowing us to focus on ourselves, our family and our health. At Cōpare, we have created many resources that will help you move into September and navigate the new normal. Check out these blog posts for more tips on staying healthy:

Healthy Tips When Working From Home

Healthy Nutrition for Back to School

Emotional Eating During Difficult Times

Life challenges us each and every day and many people experience ups and downs, a lack of motivation and the know how to persevere when times get tough. Knowing that you’ve got a health coach in your corner to cheer your successes and motivate you when you’re feeling frustrated and overwhelmed can mean the difference between success and failure. If you’re struggling with making adjustments during this time of year, contact your Cōpare health coach for support. If you don’t have a health coach, get in touch with us! We’re here to help.

Not sure where to start?

Come into Cōpare to begin your weight loss journey. In addition to planning meals and snacks, we can help you explore the reasons behind over-eating and teach you how to manage difficult social occasions. Let’s work on establishing healthy habits that work for you and your lifestyle!