10 tips for student wellbeing at back to school time

Donatella Fitzgerald MBE
Donatella Fitzgerald MBE
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Reading time: 5 minutes

Donatella Fitzgerald is a teacher, teacher trainer, and trained to teach the MISP Mindfulness in Schools Project (from pre-school to teens) and has completed Module 1 on the Teacher Training Pathway with the Mindfulness Network in collaboration with Bangor University. Her specialist interest areas are Extensive Reading Projects, CLIL, Citizenship, Mindfulness, Plurilingualism and Artificial Intelligence in Education. ÌýIn her current role as ELL Consultant at ÃÛÌÒapp in Italy she works with teachers and students every day to find solutions to help them achieve their teaching and learning goals. In 2024, she was awarded an MBE (Member of the British Empire) in the King’s Birthday Honours List for Services to English Education and Youth Engagement.

The first weeks back at school after a break can be both exciting and overwhelming. It’s a time of new beginnings, fresh challenges, and opportunities for growth. Prioritizing wellbeing during this period is crucial for a smooth transition and long-term success. Students may be feeling anxious and unsettled due to starting a new school year, or even a new school. In today's fast-paced academic environment, maintaining mental, emotional, and physical health is more crucial than ever. Here are some tips to help your students stay balanced and thrive throughout the school year.

tips for student wellbeing at back to school time
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1.ÌýEstablish a routine

Creating a consistent daily schedule can help you manage your time effectively. As well as study, include time for extracurricular activities, hobbies and relaxation. Keep your study area tidy as this can help you focus more. Having a consistent daily routine can reduce anxiety by providing structure and predictability.

2.ÌýGet enough sleep

Aim for 8-10 hours of sleep each night. A good night’s rest is crucial for concentration, memory, and overall health. Lack of sleep can affect your concentration, focus, mood, emotional well-being and immune system.

How can you do this?

  • Create a sleep schedule – Try to maintain a consistent bedtime and wake-up time daily. This helps keep your body’s internal clock in sync.
  • Limit screen time before bed – The blue light from screens can interfere with your sleep. Turn off your devices at least an hour before bed.

3.ÌýStay organized

Use planners, calendars, or apps to keep track of assignments, tests and activities. Staying organized reduces stress and helps you stay on top of your responsibilities. Set achievable academic and personal goals. Break them down into smaller steps to make them more manageable and celebrate your progress along the way. Create a study plan to help you with your scheduling your homework and revision for tests so you don't leave things to the last minute. Make sure you schedule time for hobbies and relaxing. Don’t forget to make time to read a good book.

4. Stick to a balanced diet and drink plenty of water throughout the day

Eating wellÌýis essential for everyone. Fuel your body with balanced meals that include fruits, vegetables, proteins and whole grains. Avoid excessive junk food and sugary drinks. A balanced diet can make a big difference in your energy levels and overall health.

  • Start with breakfast – Kickstart your day with a nutritious breakfast. Try oatmeal with fruits, yogurt, or a smoothie. These options are quick and easy, and they give you the energy to tackle your morning classes.
  • Healthy snacking – Keep healthy snacks like nuts, fruit in your school bag.
  • Stay hydrated – Drink plenty of water throughout the day. Carrying a reusable water bottle can help have water available whenever you need to drink.

5.ÌýStay physically active, take breaks and make time for a mindful walk every day

Incorporate physical activity into your daily routine to boost your mood and energy levels. Taking short breaks of 5-10 minutes every hour while studying, can help maintain focus and prevent burnout. ÌýGo on a mindful walk everyday, noticing what is around you and connecting with nature.

A mindful walk can significantly reduce stress by helping you stay present and focused on your surroundings. It also boosts mental clarity and creativity, making it easier to tackle daily challenges. Additionally, it promotes physical health by encouraging gentle exercise and improving overall well-being and is a wonderful way to connect with the present moment. Here are some steps to get you started:

Choose a peaceful location: Find a quiet place where you can walk without many distractions.

Engage your senses: Notice the sights, sounds, smells and textures around you. Feel the ground beneath your feet with each step.

Walk slowly and deliberately: Pay attention to each movement, from lifting your foot to placing it down.

Stay present: If your mind starts to wander, gently bring your focus back to your breath and surroundings.

You can also play an outdoor mindfulness game to have a mindful moment and really connect with nature:

Find a bench or a quiet place.

Name/notice

  • 5 things you can see
  • 4 things you can feel
  • 3 things you can hear
  • 2 things you can smell
  • 1 thing you can taste

6.ÌýPractice gratitude

Practicing gratitude daily can significantly boost your wellbeing, especially during the back-to-school season. It helps reduce stress by shifting your focus from worries to positive aspects of your life. Gratitude can improve your mood, making you more resilient to challenges. It also enhances your relationships with classmates and teachers by fostering a positive and supportive environment. Lastly, it promotes better sleep, which is crucial for maintaining energy and concentration throughout the school day.

Gratitude needs to be practiced and you can do this by incorporating gratitude into your daily routine. Here are a few ideas to get you started:

  1. Gratitude journal: Spend a few minutes each day writing down three things that you’re grateful for. This can be done in the morning to start your day positively or at night to reflect on the day.
  2. Gratitude jar: Write down things you’re thankful for on small pieces of paper and put them in a jar. Over time, you’ll have a collection of positive moments to look back on.
  3. Mindful moments: Take a moment during your day to pause and appreciate something around you, whether it’s a beautiful view, a kind gesture, or a personal achievement.
  4. Gratitude reminders: Set reminders on your phone or place sticky notes in visible areas to prompt you to think about what you’re grateful for.
  5. Express gratitude: Make it a habit to thank people around you, whether it’s a friend, family member, or teacher. Expressing gratitude can strengthen your relationships and spread positivity.

7.ÌýStay connected

Social support is vital for emotional wellbeing, especially during stressful times. Building a support network is important for your well-being. Positive social interactions can help reduce stress and improve your mood. Join after school/college clubs and take up a new hobby or sport. Have homework study buddies to study with.

8.ÌýPractice mindfulness

Incorporate mindfulness or meditation practices into your routine. These can help reduce anxiety and improve your focus and emotional regulation.

An easy one to practice is the S.T.O.P. mindfulness practice: It Ìýis a great way for students to manage stress and stay focused.

S - Stop: Pause whatever you’re doing. Just take a moment to stop what you are doing.

T - Take a breath: Take a deep breath in and out. Focus on your breathing to help center yourself.

O - Observe: Notice what is happening around you and pay attention to your thoughts, feelings, and physical sensations.

P - Proceed: Continue with your activity, but do so with a sense of calm and mindfulness.

This practice can be done in just a few minutes and can help students feel more grounded and present.

Guide your learners to use well-being apps, which can help with things like sleeping, focus, movement and waking up.

9.ÌýSet realistic goals

Set achievable academic and personal goals. Break them down into smaller steps to make them more manageable and celebrate your progress along the way. Create a study plan to help you with your scheduling your homework and revision for tests so you do not leave things to the last minute.

10.ÌýAdopt a growth mindset

Adopting a growth mindset means believing you can improve through effort and learning. Embrace challenges as opportunities to grow. Learn from mistakes and see them as steps towards success. Stay curious and keep trying new things. Remember, your abilities can always develop with persistence and hard work.

How are you feeling about being back at school or college?

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    Overcoming language learning plateaus: Strategies and solutions

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    Are you stumped by stubborn language learning barriers or plateaus? Everyone has those moments when it feels like they're not making any progress or are completely stuck in their studies. Let's dive into some of these challenges and explore ways to overcome them.

    Common language learning hurdles

    Plateaus in language learning often occur after initial periods of rapid progress and can be attributed to various reasons. For one, learners may have reached a comfort zone where basic communication is possible, reducing the urgency to improve further. Additionally, the complexity of advanced language structures can be overwhelming, leading to a stagnation in learning.

    The lack of measurable progress can also be demotivating, causing learners to lose interest and reduce their efforts. Moreover, insufficient exposure to the language in a natural setting can limit the ability to practice and reinforce new skills. To overcome these plateaus, it's crucial to set new goals, seek out challenging and immersive experiences, and employ diverse language learning resources and strategies that keep the language learning process engaging and dynamic.

    How can I overcome my language learning slump?

    Hitting a language learning plateau is like running into an invisible wall — your progress seems to halt and the motivation to push forward begins to wane. Here are some ways to overcome this common obstacle and get back on the road to fluency:

    • Reassess your goals: Take a step back and reassess your language learning objectives. Are they still relevant and challenging enough? Setting new, clear and achievable goals can provide a renewed sense of direction and purpose.
    • Change your routine: If your current study routine feels monotonous, shake things up. Try new learning materials, switch to a different language learning app, or alter the time of day you study. A fresh approach can reignite your interest.
    • Incorporate the language into daily life: Find ways to make the language a natural part of your day. Label objects around your home, think or speak to yourself in the language, or change the language settings on your phone and social media.
    • Seek out real conversations: Engaging in conversations with native speakers can provide a reality check on your progress and expose you to the natural flow of the language.

    Techniques to help motivate your language learning

    One effective technique to break through a language learning plateau is the use of . We've spoken about SRS before in our blog post'Ìýlanguage learning techniques for beginners,' but be assured it is an incredibly useful technique that can't be recommended enough, especially for keeping out of a slump. This cognitive science technique involves reviewing information at increasing intervals to exploit the psychological spacing effect. As you learn new vocabulary, words or grammar rules, an SRS schedules these items for review at optimal times before you're likely to forget them.

    Here's how you can implement SRS into your language learning vocabulary practice routine:

    • Start with a flashcard app: Use an app like , which is designed with SRS algorithms to help you review vocabulary and phrases at strategic intervals.

    • Create personalized content: Make your own flashcards with sentences and vocabulary that are relevant to your life. This personal connection can make the material more memorable.

    • Gradual difficulty increase: As you become more familiar with the content, increase the complexity of your flashcards. Add phrases or idioms instead of single words to challenge your comprehension.

    • Regular reviews: Be consistent with your reviews, even if it's just a few minutes each day. This regular exposure reinforces your memory and helps solidify the language in your mind.

    • Adjust according to performance: If you find certain items difficult to remember, adjust the intervals to review them more frequently. Conversely, items that you find easy can be reviewed less often.

    By incorporating SRS into your study routine, you can ensure a steady progression in your language learning journey, even when you hit a plateau. This method not only helps in retaining information but also in moving from passive recognition and pronunciation to active recall, a key step in achieving fluency.

    Boosting confidence and motivation in language learning

    Mastering vocabulary and grammar is crucial, yet overcoming the inevitable learning slumps and plateaus is equally vital to your language learning process. Motivation is a critical factor that can drive you past these plateaus, enhancing your learning journey and helping you reach your language learning aspirations. Regular speaking practice not only maintains motivation but also improves overall speaking and listening skills. These are often the first to suffer during a slump, thereby contributing to a resurgence in language skills.

    A strong correlation exists between self-confidence, motivation and language learning. Here are some key points to consider:

    • Self-confidence has been found to be associated with English achievement, speaking ability and self-efficacy.

    • High motivation in self-confident language learners also leads to purposefulness in language learning.

    • This purposefulness can result in better communication with native speakers.

    Embracing mistakes as learning opportunities

    Do you fear making mistakes when you're learning a new language? Sometimes, the fear can be its own obstacle to your learning. By embracing mistakes as learning opportunities, you can enhance your language skills by identifying areas that need improvement and boost your confidence through developing resilience against the fear of making errors.Ìý

    Overcome the worry of language errors, avoid the trap of measuring yourself against others and engage in positive self-dialogue in the language you're learning to make slip-ups feel like a normal part of the learning curve. Tackling this apprehension is a pivotal stride on the path to language mastery.

    Recognizing when to take a break from language learning

    Sometimes, despite our best intentions, life throws us curveballs that can disrupt our study routines and make it hard to concentrate on language learning. Whether it's a demanding job, family responsibilities, health issues, or simply the need for a mental break, it's important to recognize when to step back and recharge.

    Taking a break can be beneficial for your language learning process. It allows your brain to rest and process the information it has absorbed. This can lead to better retention and a refreshed perspective when you return to your studies. It's crucial to listen to your body and mind and not to view breaks as setbacks but as a necessary part of a sustainable learning journey.

    Remember, it's about balance. While consistency is key to language acquisition, overworking yourself can lead to burnout. A well-timed break can reignite your passion for the language and enhance your ability to focus. So, when life gets in the way, don't be too hard on yourself. Embrace the pause, take care of what's important and know that the language will be there when you're ready to return.

    How can I keep my concentration while studying a language?

    Quite often, when you meet obstacles, you might get frustrated and your concentration suffers. Maintaining concentration while studying a foreign language can be challenging but is critical for effective learning. Here are some strategies to help you stay focused:

    • Create a distraction-free environment: Find a quiet space where interruptions are minimal. Turn off notifications on your devices and consider using apps that block distracting websites during your study time.

    • Set specific study times: Schedule dedicated time slots for language study. Having a routine can help your mind get into the habit of focusing during these periods.

    • Break down study sessions: Instead of long, drawn-out study sessions, break your learning into shorter, more manageable segments. This technique, known as the Pomodoro Technique, involves studying for 25 minutes and then taking a 5-minute break.

    • Stay hydrated and well-rested: Drink plenty of water and ensure you're well-rested. Your cognitive functions, including concentration, are significantly better when you're hydrated and have had enough sleep.

    How can I fit studying a language into my very busy routine?

    Fitting language study into a hectic schedule can seem daunting, but it's entirely possible with some clever time management and the right strategies. Here are some tips to help you weave language learning into your busy life:

    • Utilize microlearning: Break your study into bite-sized chunks. Even 5 to 10 minutes of focused study can be effective, especially when done consistently.

    • Use technology: Use language learning apps that allow you to study on the go, like during your commute or while waiting in line.

    • Combine activities: Listen to language podcasts or audio lessons while exercising or doing household chores.

    • Stay organized: Plan your week in advance and identify pockets of time that can be dedicated to language learning.

    • Prioritize learning: Make language study a non-negotiable part of your day, similar to how you would prioritize eating or sleeping.

    • Seek out passive learning opportunities: Surround yourself with the language by changing the language settings on your devices or watching shows in the target language with subtitles.

    Remember, consistency is more important than the length of your study sessions. Integrating language learning into your daily routine allows you to progress without overwhelming your schedule.

    Summary

    Overcoming plateaus is crucial for progressing in fluency and keeping motivation high. Re-evaluating goals, diversifying study routines, integrating the language into everyday life, and engaging in conversations with native speakers are all effective strategies for pushing past these stagnant periods. Employing techniques like Spaced Repetition Systems (SRS) can greatly enhance vocabulary retention and be an aid in overcoming learning obstacles.

    Building confidence and staying motivated are pivotal for success in language learning, with self-confidence having a strong correlation to language proficiency. Viewing mistakes as chances for growth fosters continuous improvement and builds resilience. It's also important to acknowledge when a break is needed, as it can actually improve retention and provide a fresh outlook when studies resume. A balanced approach to language learning that includes regular practice and the ability to adjust to life's interruptions is advocated for sustained achievement and pleasure in learning a new language.

    For more tips and guidance, check out our blog where we cover a variety of topics, including posts that offer language hints and tips.

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    Goal setting: A path to achieving team fluency

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    We know businesses that invest in skills development are more likely to retain top talent, and see many other benefits as well. Upskilling your team's English proficiency can have a transformative effect on the business, leading to new opportunities, growth, and a more engaged workforce. However, implementing a corporate language learning program can be challenging. Using traditional goal-setting frameworks can support you and your team on this journey. Here's how:

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    How can gaming support language learning?

    By Jacqueline Martin

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    Academics and teachers have been writing about the benefits of using games in the language classroom for many years. Wright et al (1984), Lee Su Kim (1995), Ubermann (1998), Ersoz (2000), Yong Mei and Yu-Jin (2000) and Thi Thanh Huyen and Khuat Thi Thu Nga (2003) all pretty much agreed that games provide a useful and meaningful context for language use; encourage students to interact and communicate; can both challenge and reduce anxiety (as the emphasis is on the message, not the form); provide practice in all four skills; and help students to make and sustain the significant effort involved in learning a language.

    Kim and others have also noted that games can offer a welcome break from the usual routine of the language class. Playing a game after an intensive test or with over-excited students after break time can help re-engage learners instantly in your lesson, and you'll maximize your time with them.

    Lengeling and Malarcher (1997) took the list of potential benefits of games in the classroom even further.

    Affective

    • Games lower the affective filter
    • They encourage the creative and spontaneous use of language
    • They promote communicative competence
    • Games are both motivating and fun

    Cognitive

    • Games reinforce learning
    • They both review and extend learning
    • Games focus on grammar in a communicative manner

    Class dynamics

    • Games are extremely student-centered
    • The teacher acts only as a facilitator
    • Games build class cohesion
    • They can foster whole-class participation
    • Games promote healthy competition

    Adaptability

    • Games can be easily adjusted for age, level and interests
    • They utilize all four skills
    • Games require minimum preparation after the initial development stage

    It is important to bear in mind that when the above was written over 20 years ago, it was with reference mostly to more traditional games. But more recent evidence seems to indicate that the same principles apply. Some additional benefits cited by teachers I've spoken to are that:

    • Games could make language lessons less threatening for less confident pupils as their concern about getting sentence form wrong was reduced, and so their production greater.
    • Students learn more than just the language of the lesson when playing a game; they may learn instructional language through discussion or rules and sometimes negotiation skills and a lesson in cultural differences too.
    • Students can form a greater variety of emotional connections with language through playing games, for example acting out a word or seeing another student do so, or remembering a clue for a word.

    So, playing games can help students learn a language – but is just playing them enough? Some teachers like using games with less motivated classes who won't engage with straight practice activities and will willingly use key vocabulary and structures in a game, gaining much-needed practice without even realizing it. In today's language-learning context, though, is that a good thing?

    Motivating the unmotivated

    In recent years, much research has shown that students learn better when the intention or objective of the lesson is clear to them. In short, they understand what they're supposed to be learning and why and, when taking it to the next level, can assess their own learning and be actively involved in planning their next steps.

    Would knowing that the games they play are actually a way of doing some additional language practice make these students engage less? Opinion differs, and some discussion seems to center around the actual activity involved. Some games are thinly veiled group-work tasks, but other games that are at the right proficiency level (or slightly above) and take into account factors like cultural context, available time, learning topic and the classroom setting are generally considered to have a positive impact.

    Another major influence on improving motivation is the feedback a student receives, and this is something games can also support. Online games can provide richer simulated learning experiences and immediate feedback to students in a variety of ways.

    Above all, the main issue for the less motivated students is usually that they can't see why they need to learn English. Playing games not only simulates 'real' contexts but also helps them understand that they can accomplish a variety of tasks using English as a medium, which is motivational in itself.

    As teachers, there is a responsibility to explain how or why games will help students learn. This can equally motivate learners (or parents) who fear that playing games is just frivolous time-wasting. For example, informing even adult students that a simple hangman or hot seat game helps them improve spelling skills, gets their brains focused on recognizing the shape and structure of new words, and facilitates their learning of new vocabulary soon helps them see the value (Simpson 2011).

    Can games help learners acquire 21st-century skills?

    Maybe we can draw the conclusion that games can positively impact learning – but is that even enough? Today's teachers have to ensure not just that their students learn but that they acquire the skills they need for life and jobs in the 21st century. Can games help here too? This is a newer area of research, but evidence seems to indicate that games can help students learn a variety of important skills such as critical thinking skills, creativity, teamwork and good sportsmanship.

    These ideas were taken seriously by Robert Morris University Illinois, who offered an e-sports scholarship for the first time in 2014. They studied two groups of students – football players and gamers – and found that levels of competitiveness, perseverance, focus and determination were very similar. Both groups showed a similar desire to excel as part of a team. Both 'sports' required the team members to be detail-orientated, have good hand-eye coordination and have a strategic mind. The only difference was in the level of cardiovascular activity. Both groups received performance analysis and tactical advice from coaches and both subsequently made improvements.

    How many universities will start to offer these types of programs remains to be seen. Still, the idea that online competitive gaming can improve performance is being brought to the workplace too. Think about what virtual teams could learn from playing role-based collaborative games. Team members have set roles and clear and shared goals and have to work closely together to formulate an action plan to achieve them. Teamwork, skill, strategic thinking and communication are essential.

    All these are important skills for today's workplace, so maybe gaming can provide an opportunity to hone these in a lower-risk environment and improve business performance.

    These examples are clearly far from the norm, but they do seem to indicate that using gaming to support learning in the classroom is not a waste of time. When you get the right mix of gaming and learning, it develops a student's autonomous learning skills and encourages them to spend more time on task – both of which greatly impact learner outcomes.