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. 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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  • A female teacher sat in a classroom with a young child playing with toys

    Educating young learners: The importance of developing fine motor skills

    By Hawys Morgan
    Reading time: 5 minutes

    Teachers of young learners will be familiar with the importance of developing children’s fine motor skills. Building muscle strength, hand-eye coordination, and control are essential parts of students’ development during their early years.Ìý

    A holistic approach to education

    For young learners, their education is frequently holistic. A single game or activity might develop their speaking and listening skills, mathematical knowledge, social interaction, artistic development as well as motor skills. In the same way, improving fine motor skills can form a natural part of students’ English classes and can have the following benefits:Ìý

    • Builds concentration and self-esteem
    • Actively engages students in their learning
    • Develops the ability to switch between physical and mental activities
    • Improves social development and autonomy

    Below are some simple ways you can develop fine motor skills in your classroom.ÌýÌý

    Building muscle strength

    Holding a pen for prolonged periods requires strong hand, wrist and arm muscles. If you’ve ever had to sit long hand-written exams, you will be familiar with tired and aching hand muscles.

    It is important that students develop their muscle strength so they have the stamina and control needed for writing. Kneading and rolling play dough is a fun way to build these muscles. Then, children can use their playdough creations to role-play scenarios such as having a picnic or visiting a farm. They could even model it into letter shapes.

    When singing songs or telling stories to young learners, teachers often incorporate actions to reinforce meaning. This is another opportunity to build those muscles. Children could also create shadow puppets with their hands to act out stories.ÌýÌý

    Craft activities that involve scissors and gluing also help improve stamina and hand-eye coordination.Ìý

    Mark making

    Mark making is an important step in a child’s development, encouraging creativity and coordination.Ìý

    Try giving your students the opportunity to explore different mediums of mark making. For example, they could draw marks in trays of sand, jello, shaving foam, flour or rice. Talk to them about their sensory experience (Is it cold? Do you like it? What color is it?). They could start making marks with their whole hands and then, as their coordination improves, use an index finger. Then, they can start using a stick to make marks.ÌýÌý

    As their fine motor skills develop, try using magic markers, chunky crayons and egg chalks to make large marks. Egg-shaped chalks are easier for young children to grip. Each straight line, wavy line and circle is another step on the road to learning how to write.Ìý

    Pincer grip

    As children move on from general mark making, it is important to establish a correct grip when using a writing tool. This is especially important if you expect your students to go on to use a cursive style of handwriting in the future.Ìý

    The pincer grip is when we hold something with our index finger and thumb. Peeling off and placing stickers, sorting building blocks and threading beads use this grip and provide opportunities for practicing colors, numbers, vocabulary and prepositions of place. Doing up buttons or zips uses this grasp too.Ìý

    While it may be second nature for adults, for children, this grip requires precise control of the small muscles in their hands, wrists and fingers. Challenge students to pick up items with large blunt tweezers or chopsticks and work on their English at the same time (What have you got? I have a car. It’s small.).Ìý

    Tripod grip

    The next stage of development for most children is the tripod grip. It uses three fingers: the thumb, index and middle fingers. It enables children to keep their wrist steady so they can make small, precise pencil movements.Ìý

    Some children find using a rubber pencil grip, or simply wrapping an elastic band or lump of playdough around the base of the pencil helps them maintain this grip.Ìý

    At this stage, students will be learning to hold and use writing tools such as pencils, crayons, markers, chalks and paintbrushes.Ìý

    Prewriting activities

    Prewriting activities offer more controlled fine motor skills practice. The usual progression is to start with straight lines, zig-zags, curved lines and diagonal lines. Then move on to tracing over circles and u-shapes. This is all essential preparation for writing letters and words.Ìý

    English courses for young learners are full of mazes, dot-to-dot, tracing and matching activities, all of which combine prewriting with learning English.Ìý

    When it comes to writing letters, it can be helpful if students begin by drawing the letter shape in the air or in sand. They then trace the letter shape with an index finger, before finally tracing over the letter with a pencil.

    Other writing systems

    When teaching students who use a different writing system in L1, establishing fine motor skills routines can make all the difference to students’ writing.Ìý

    It can be helpful to work on left-to-right orientation. For example, before they sit down to write, give students scarves to move from left to right in the air. These students will benefit from pre-writing activities that work on left-to-right, top-to-bottom patterns.Ìý

    Social development

    Doing up buttons, zips, and laces, turning on taps, cutting up food and opening boxes – all of these things improve students’ fine motor skills. They also promote autonomy and social development by helping students learn essential everyday life skillsÌý

    This has an added advantage for the teacher. The less time you have to spend helping students with these tasks, the more time you will have to work on other areas of their development. Not only that, it is also motivating for students to have that ‘I can do it all by myself!’ feeling.Ìý

    Students will be far better prepared to pick up a pen or pencil if they have developed strength, dexterity and stamina in their hands, wrists and arms. This will leave them free to concentrate on the language element of their classroom task, rather than the physical challenge it presents.Ìý

    AboutÌýEnglish Code

    Support your young learners withÌýEnglish Code,Ìýa 7-level course for 7-12-year-olds, offering 5 hours or more of English study per week. Available in both American English and British English versions, it promotes hands-on creative learning, investigation, fun projects and experiments.Ìý

    Focusing on project work and STEAM learning, children develop fine motor skills while learning how to collaborate and solve problems with their peers. Core functional language is at the forefront, giving students the vocabulary and tools they need to become confident speakers of English inside and outside the classroom.

  • A woman gesturing to her mouth in a playroom with a child copying the gesture

    Educating young learners: Making phonics fun

    By Hawys Morgan

    For many young learners, reading and writing can be one of the most challenging steps in their English learning journey. Even fluent English speakers often find it difficult to understand the connection between how English is pronounced and how it is written.

    Let’s explore how phonics can be a valuable and fun tool to help students and teachers understand this connection.

    What is phonics?

    Phonics is a method of teaching learners how to read by making the connection between sounds and letters. There are around 44 different sounds used in English, and around 120 different ways of writing them down.

    Children learn to identify and say individual sounds (phonemes) and what letter or groups of letters can be used to write that sound down (graphemes). This helps children to read and spell words. For example, the /k/ sound is frequently written using these letters:

    • k as in kite
    • c as in cat
    • ck as in back

    When children learn to read using phonics, the sounds are read out in isolation, for example, b-a-ck. Then they are blended together to form the whole word: back.

    How to teach phonics

    Other methods of learning how to read and spell rely on students memorizing every new word they encounter – that’s potentially thousands of new words! On the other hand, phonics gives students the tools and confidence to read and spell unfamiliar words autonomously. If they know the sounds, they can read the word.

    Simply drilling sounds and letters will quickly become dull for students, so here are some practical, fun phonics ideas you can try out in the classroom.

    1. Use music

    Music can create a positive atmosphere for teaching phonics, and it helps children to memorize sounds in a lively, enjoyable way. Furthermore, it can improve pronunciation and listening skills.

    • Use musical instruments or clap to help students break words into individual sounds.
    • Alternatively, use ‘robot talk’ – say the words in a robotic way, breaking up the words into their component sounds, for example ‘r-e-d’.
    • Tongue twisters are useful for working on the initial sounds in words. Try creating tongue twisters using known vocabulary and students’ names, e.g. Sara sings in the sun.
    • Many ELT courses provide phonics songs that practice new sounds. However, you can also adapt well-known songs to teach phonics.

    Example song:

    Clap your hands and turn around!

    Put your hands up!
    Put your hands down.
    Clap your hands
    And turn around!

    Put your head up!
    Put your head down!
    Clap your hands
    And turn around.

    Put your leg up!
    Put your leg down!
    Clap your hands
    And turn around.

    2. Move your body

    Learning through movement comes naturally to many young learners and can be a dynamic part of your phonics routine. Incorporating movement into your lessons can motivate students and help them retain the sounds and letters.

    • Add an accompanying action when you present a new phonics sound and its corresponding letter/s. For example, say, ‘S, s, s, snake’ and make a snaking movement with your arm. The action becomes a visual prompt, so students call out ‘S!’ whenever you do the action.
    • Air drawing can be great fun. Have students trace the shape of letters in the air with a finger while repeating the corresponding sound. This is also good pre-writing practice.
    • You can even challenge students to work alone or in pairs to make letter shapes with their whole bodies!

    3. Make phonics tactile

    To really embed the connection between the shape of the letters and the sounds they represent, get children to use their hands to feel the shape of the letters while they repeat the sounds.

    These tactile phonics activities have the added advantage of working on fine motor skills, which in turn will improve students’ handwriting.

    • Show students how to trace the shape of the letter in a tray of sand while repeating the sound. Alternatively, try tracing the letter shape in shaving foam.
    • Try modeling the letter shapes out of playdough or a piece of string.
    • A fun pair-work game involves one student silently drawing a letter on their partner’s back. Their partner must guess the letter and say the sound.

    4. Be creative

    There are wonderful, creative ways you can explore phonics with your students. For younger students who don’t yet have the fine motor skills to write letter shapes, using arts and crafts can be an enjoyable way to reinforce the link between the letter/s and the sound.

    • They could make letter shapes from dried pasta or use junk modeling.
    • Have your students decorate letter shapes by painting, coloring, or collaging. This will help them memorize the shapes. Encourage them to repeat the sounds as they do this, or play a phonics rhyme in the background so the association between the sound and letter/s is constantly reinforced.

    Create class displays for different sounds using a variety of pictures and objects starting with that sound. Use them for revision and classroom games. Try splitting the class into teams and then calling out a sound, or a word starting with that sound. The first team to touch the display with the matching letter/s wins a point.

    5. Play games

    Many popular ELT games can be adapted to teach phonics. Games are a great way to bring phonics to life and to give young learners the confidence to produce the sounds themselves.

    • Play ‘Whispers’. Students sitting in a circle whisper a sound rather than a word to the child next to them until it reaches the end of the circle. The last child says the sound aloud, or points to the letters that correspond to that sound.
    • Get children to create their own sets of cards with sounds and pictures on them. These can be used to play card games like snap and pairs.
    • Other games such as i-spy, board rush games, bingo and lucky dip, can be easily adapted to teach phonics.

    Whether you dedicate a whole lesson or just five minutes of your lesson to phonics, make sure to have fun!