10 tips for student wellbeing at back to school time

Donatella Fitzgerald MBE
Donatella Fitzgerald MBE
A woman sat outside in a forest relaxing with her eyes closed
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. In her current role as ELL Consultant at app 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
Play
Privacy and cookies

By watching, you agree app can share your viewership data for marketing and analytics for one year, revocable by deleting your cookies.

1.Establish 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.Get 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.Stay 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 wellis 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.Stay 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. Go 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.Practice 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.Stay 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.Practice 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 is 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.Set 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.Adopt 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?

Explore our blog posts 'Using language learning as a form of self-care for wellbeing' and 'Supporting wellbeing using AI in the classroom'.

More blogs from app

  • A person in a white hoodie sits at a desk, working on a laptop, with bookshelves in the background.

    How to support weaker learners remotely in language classes

    By
    Reading time: 4 minutes

    Language teachers know that remote teaching accentuates differences within a class. Students who need more time, repetition and reassurance can feel lost – unless we intentionally design for them. This guide explains how to support weaker learners online, assist struggling students remotely, and help language students who find classes difficult, all without slowing down the rest of the students. Using clear routines, inclusive online teaching and the right tools, you can create virtual classrooms where confidence and progress grow for every learner.

    Start with clarity and differentiation in online language teaching

    Differentiation in online language teaching begins with a precise understanding of all your students' needs.

    • Run brief skill checks at the start of each unit (listening, reading, vocabulary, grammar); a handful of well-targeted items reveals where weaker learners need focus.
    • Map access and conditions. Ask about device type, bandwidth and study environment to plan contingencies for low-tech days.
    • Set one micro-goal per learner per week (for example, “Use three new adjectives to describe a photo.”). Small, specific goals keep momentum.

    Remote teaching strategies for mixed-ability classes

    Mixed ability is the norm online. Structure your lessons to reduce cognitive load and keep every learner engaged; again this helps support struggling learners.

    • Use a predictable flow: Connect (review and warm-up) > Input (listening/reading) > Focus (language noticing) > Practice (guided) > Use (communicative) > Reflect (self-check).

    Offer "must / should / could" pathways:

    • Must secure essential outcomes for all learners
    • Should consolidate skills for those ready to go further
    • Could stretch confident learners without overwhelming others

    Keep tasks short (5–8 minutes) and signal the mode clearly (listen, read, speak, write).

    Scaffolding techniques for online language learning

    Weaker learners thrive on intentional scaffolds that lower barriers and build independence.

    Listening

    • Pre-teach a handful of key words with visuals or quick gestures.
    • Play audio in short chunks with a single purpose each time: gist, detail, then language noticing.
    • Reveal transcripts only after the second listen to confirm understanding, not replace it.

    Reading

    • Set a clear purpose (“Find two reasons the writer gives for…”) before reading.
    • Provide mini glossaries and encourage highlights and margin notes.
    • Model skimming and scanning strategies with a quick think-aloud.

    Speaking

    • Share sentence frames and functional language (“I agree because…”, “Could you clarify…?”).
    • Give rehearsal time with private voice notes before live speaking.
    • Use small groups with roles (timekeeper, summarizer, supporter) and prompt cards.

    Writing

    • Co-construct a model paragraph, then move to guided writing with checklists and word banks.
    • Encourage drafting and redrafting with a single improvement focus (for example, verb endings).

    Online ESL support strategies like these are included in many tasks, making it easier to scaffold without reinventing materials.

    How to engage weaker learners during online lessons

    Engagement is a design choice. Create multiple entry points and safe participation.

    • Offer varied response modes: chat, polls, reactions and voice. Let learners choose their on-ramp.
    • Structure breakout rooms intentionally. Pair confident learners with developing ones, share clear prompts and keep instructions visible.
    • Visit rooms to coach, not catch. Praise specific behaviors (“Nice turn-taking and great use of follow-up questions.”).

    Inclusive teaching online is about psychological safety. Normalize effort and mistakes: “Thanks for trying that structure – let’s polish it together.”

    Ways to motivate struggling students in virtual classrooms

    Students are most motivated when their progress is visible and they receive constructive, concise feedback.

    • Use quick, auto-graded practice for instant wins on accuracy.
    • Keep teacher feedback focused: one or two points per task, delivered as short audio/video notes when possible.
    • Allow resubmission with a success criterion (“Record again aiming for clearer word endings.”).
    • Celebrate micro-achievements publicly (with consent) and privately to build self-belief.

    Tips for supporting mixed-ability groups online

    Build independence with targeted asynchronous supports.

    • Post short screencasts (under five minutes) explaining tricky points.
    • Share downloadable task cards or checklists for low-bandwidth days.
    • Encourage weekly learning logs: What I tried, What worked, What I’ll try next.
    • Use spaced repetition through assignable mobile practice.

    How to adapt language lessons for different levels online

    Planning for multiple levels is easier when you think in layers.

    • Layer input: same topic, different text/audio lengths and complexity.
    • Layer support: word banks, sentence frames and visuals for those who need more; open prompts for advanced learners.
    • Layer outcomes: all learners meet the core objective; confident learners add a twist (for example, an extra opinion or example).

    How to help low-level students in online classes

    • Keep instructions concise and consistent. One slide = one task.
    • Model, then co-construct before independent work.
    • Use strategically: allow brainstorming in the first language, then pivot to English for performance.
    • Provide accessible materials: readable fonts, captions, transcripts and mobile-friendly tasks.

    Supporting your remote learners is both an art and a system. When you design with clarity, scaffold intentionally, and use the right digital supports, you can support weaker students remotely and online, as well as support struggling learners in language classes with confidence.

  • Teaching with purpose: Why the GSE still works in 2025

    By
    Reading time: 5 minutes

    We live in a world in which change is a constant. While change has always existed, lately it has definitely accelerated. There is an idea in society that we should embrace change and adopt whatever is new, with an underlying assumption – wrong to many – that what is new is always better.one that is often wrong

    In the world of ELT, new materials are developed every year. It is unthinkable for most teachers to be using teaching materials that were published 10 years ago. Some would even claim that anything published before 2020 is already out-dated.

    How does all this impact on the Global Scale of English (GSE) – published over 10 years ago? When it was launched in 2014, it constituted a significant innovation in ELT. The following quotes were provided by ELT experts at the time of launch.

  • Three individuals are engaged in a discussion around a table in a library, surrounded by books, with one person gesturing with their hands.

    Ready to study in the USA? Not all tests are created equal

    By
    Reading time: 2 minutes

    If you’re planning to study in the USA, you’ve probably looked into English proficiency tests for university admissions. And you’ve probably noticed – they’re not all the same.

    • Some are more expensive.
    • Some take weeks to deliver results.
    • Some require you to travel to a test centre.

    The app English Express Test is different.

    What makes the app English Express Test special?

    This online English test is designed for international students who want to move quickly and confidently through the admissions process.

    • Take it from home– No travel needed. The app English Express Test is fully online, so you can complete your exam from anywhere in the world.
    • Get certified results in 48 hours– No long waits. Receive your official English proficiency scores fast, so you can meet university deadlines with ease.
    • Pay less– It’s one of the most affordable English tests for US university applications, helping you save on costs.
    • Accepted by a growing number of US universities– Use your results to apply to top institutions across the United States.
    • Built for momentum, not delays– Designed to help you move forward, not slow you down.

    Why this test matters

    When you’re applying to study in the USA, every day counts. You’re juggling application deadlines, coordinating with universities and planning your next big move. You need an English language test that supports your ambitions, not one that holds you back.

    What makesapp English Express Test different?

    • AI scoring for fairness and consistency– Advanced technology ensures your results are accurate and impartial.
    • Security inbuilt– Take your test with confidence, knowing your identity and results are protected.
    • CEFR and GSE-aligned results– Trusted by universities and colleges, your scores are mapped to international standards for English proficiency.

    It’s everything you need for your US university application, without the stress.

    Ready to take the test?

    If you’re searching for an English proficiency test that fits into your life and helps you move forward, the app English Express Test is ready when you are. Take your test today and start your journey to studying in the USA with confidence.