Starting Off Right: Building the Foundation for a Successful School Year
Back‑to‑school season is about more than picking up school supplies and new outfits. It’s an opportunity to start meaningful conversations with your teen about how to set themselves up for a successful year.
This time of year also brings a return to routine, building healthy sleep habits, eating a nutritious breakfast, staying up to date on immunizations, and making sure annual physicals are scheduled.
The Importance of Breakfast
We’ve all heard that breakfast is one of the most important meals of the day, but we don’t always understand why. Breakfast helps replenish the energy and nutrients your body needs after an overnight fast.
If you skip breakfast, you may feel sluggish and have difficulty concentrating. This is because your brain hasn’t received the glucose it needs to function at its best. That energy is essential for kickstarting your day and sustaining you until your next meal.
For a balanced breakfast, aim for a plate that is approximately 50% fruits and/or vegetables, 25% whole grains, and 25% lean protein.
The Importance of Immunizations
Making sure your immunizations are up to date is an important part of the back-to-school preparation process. Vaccines help protect children and teens from serious diseases and prevent outbreaks in schools and communities.
In North Carolina, students are required to receive vaccinations for diphtheria, tetanus, pertussis (whooping cough), polio, measles, mumps, rubella (MMR), hepatitis B, and chickenpox (varicella).
Additionally, the Centers for Disease Control and Prevention (CDC) recommends the HPV vaccine for preteens, the meningococcal vaccine for teenagers, and an annual flu shot for all school-aged children and teens. Be sure to check with your child’s school and healthcare provider to confirm that all required and recommended immunizations are up to date.
If your teen needs immunizations for the upcoming school year, call Teen Health Connection at (704) 381-TEEN (8336) to schedule an appointment.
The Importance of Sports Physicals
If your child is planning to participate in sports during the upcoming school year, a sports physical is an important part of back-to-school preparation. It is a proactive step to help ensure your child or teen is ready for the physical demands of their chosen sport.
Conducted by a healthcare professional, a sports physical evaluates a young person’s overall health, fitness level, and ability to safely participate in athletic activities. The exam commonly includes a review of medical history and a physical examination and may sometimes require additional testing.
If your teen needs a sports physical for the upcoming school year, call Teen Health Connection at (704) 381-TEEN (8336) to schedule an appointment.
The Importance of Sleep
Getting an adequate amount of sleep is important for everyone, but it is especially important for adolescents and young adults. According to the Centers for Disease Control and Prevention (CDC), teens ages 13–18 should get 8–10 hours of sleep each night.
Getting the right amount of sleep is essential for young people because it supports healthy brain development, improves concentration and learning, and contributes to overall physical and emotional well-being.
Important Tips for Parents
Establish a Routine
Teenagers thrive on routine, even if they may not always admit it. Help your teen transition back to the school schedule by establishing a consistent daily routine before classes begin. This includes setting regular times for waking up, eating meals, completing homework, and going to bed. A predictable routine can help reduce stress, improve sleep habits, and ensure your teen feels prepared and ready for the school day.
Create a Study-Friendly Environment
Set up a dedicated study area that is quiet, well-lit, and free from distractions. Ensure your teen has all the necessary supplies, such as a comfortable chair, a desk or table, and any required school materials. Establishing a conducive environment for studying can help improve focus and productivity.
Promote Healthy Habits
Healthy habits are crucial for your teen’s well-being and academic performance. Encourage them to eat balanced meals, including a nutritious breakfast, and stay hydrated throughout the day. Stress the importance of regular exercise and sufficient sleep. Teens need 8-10 hours of sleep per night, so help them establish a bedtime routine that allows for adequate rest.
Monitor Technology Use
Being glued to their devices can interfere with teen’s sleep, focus, and overall well-being. Overuse of technology in bed disrupts melatonin production and disrupts sleep patterns. Set boundaries for screen time, especially during homework, study hours, and before bed.
Address Behavioral Health
Behavioral health is a critical aspect of overall well-being. Be attentive to signs of stress, anxiety, or depression in your teen. Encourage them to talk about their feelings and seek professional help if needed. Promote relaxation techniques such as mindfulness, meditation, or yoga to help them manage stress.
If your teen needs help tackling back-to-school anxiety, school performance issues, or other behavioral health challenges, contact our Behavioral Health Triage Clinicians at (704) 381-TEEN (8336) to get started.
Written By Isaiah Griffin
Teen Health Connection is Here to Support!
Supporting your teen’s physical and mental well-being can help set the foundation for a successful year both inside and outside the classroom. Prioritizing healthy habits such as eating a nutritious breakfast, getting adequate sleep, staying current on immunizations, and completing annual sports physicals can help students feel their best and be ready to learn, grow, and succeed.
Teen Health Connection is here to support your young person every step of the way. Whether your teen needs a physical, immunizations, behavioral health services, or routine healthcare, our team is ready to help. Call (704) 381-TEEN (8336) to learn more about our services and schedule an appointment.
References:
Better Health Channel. (2026, January 28). Breakfast. https://www.betterhealth.vic.gov.au/health/healthyliving/breakfast
North Carolina Department of Health and Human Services. (2026, April 20). Vaccine requirements for K–12 school‑age children. https://www.dph.ncdhhs.gov/programs/epidemiology/immunization/schools/k-12
Centers for Disease Control and Prevention. (2020, September 10). Sleep in middle and high school students. https://archive.cdc.gov/www_cdc_gov/healthyschools/features/students-sleep.htm
