With the new academic year about to start this month, a group of experts from Weill Cornell Medicine in Qatar (WCM-Q) has shared valuable tips to empower children start the year with confidence and determination.
Dr Sohaila Cheema, Karima Chaabna and Anupama Jithesh, all at the Institute for Population Health at WCM-Q, highlight in an article that a strong start begins with simple, healthy daily habits that support regular attendance, emotional wellbeing, and academic success. They have also underlined the role of parents in making children more comfortable in their daily routine.
The experts note that a consistent bedtime routine helps children feel rested, calm, and ready for the next day ahead. “Good quality sleep supports emotional wellbeing, concentration, learning, and school attendance. Encourage children to switch off electronic devices at least one hour before bedtime and follow a calming routine, such as reading, preparing their school bag, or spending quiet time with family,” they said.
The next aspect, according to them, is the right type of food. “Healthy meals help children concentrate and maintain energy throughout the school day. Children need the same types of nutrients, such as carbohydrates, protein, fats, minerals, and vitamins, as adults, but in different amounts. Encourage them to include colourful fruits and vegetables in meals and lunch boxes.”
The experts also advised limiting sugary breakfast cereals, juice drinks, salty processed foods, processed meats, and frequent treats such as cakes, biscuits, and ice cream, while healthier lunch box options may include whole-grain sandwiches, fresh fruit, vegetable sticks, yoghurt, eggs, cheese, hummus, or nuts.
Another aspect is physical activity, as it supports brain health, academic performance, strong bones, emotional wellbeing, and long-term health. “Children should be active every day through activities such as running, jumping, playing active games, cycling, swimming, dancing, or sports such as football. Aim for at least 60 minutes of movement daily,” the article said.
Children, the experts said, should also be given regular opportunities to talk about their day, friendships, worries, and feelings. “Some children may face challenges such as bullying, exclusion, or difficulty connecting with teachers. These experiences can affect behaviour, sleep, schoolwork, and attendance. Listen actively, validate their emotions, offer reassurance, and communicate with school staff when needed.”
Another important aspect is to help children manage anxiety and fear. “It is normal for children to feel nervous at the start of a new school year. Support them by modelling healthy coping strategies and discussing practical ways to deal with stressful situations. This can help them relax and regain control when they feel anxious or overwhelmed.”
The best way, according to experts, to help children face challenges is to encourage them to think through them and explore possible solutions. They noted: “Instead of solving every problem for them, guide them with questions such as, “What do you think you could try?” or “Who could help you with this?” This helps build confidence, independence, and resilience.”
The experts also advised the students to be organised to reduce stress and manage daily routines more effectively. They added: “Parents can support them in preparing their school bag the night before, keeping a tidy workspace, following regular morning and bedtime routines, and using planners or calendars for homework and activities. These simple habits can make school days feel smoother and more manageable.”
