By: Hannah Wakefield, MD, MPH, FAAP & Carolyn Sleeth, MD, MPH, FAAP
Helping a teenager get ready for school can be a bit of a struggle. Sometimes, what they need to do to be more independent may clash with what they are able to do themselves. As parents, it's our job to make sure that they are mentally prepared and alert and take good care of themselves physically. The following strategies can help your child to be at their best come the morning bell.
Getting those Zzzs
One of the most important places to start is making sure your teen is getting a good night's sleep. Feeling groggy can make it hard for students to absorb new information and remember what they've learned.
Contrary to what many parents believe, older adolescents need more sleep than younger teens, not less. Teens need 8-10 hours of sleep per night. At the same time, changes in the teenage brain shift their natural sleep-wake cycle later, making it harder for them to fall asleep early and wake up early. As a result, even a teen who gets a full night’s sleep may still struggle to stay alert during first or second period at school.
Here are nighttime strategies to help your teen get the best quality sleep.
1. Turn off screens at least an hour before bed
The light coming from a screen may delay the brain's ability to release melatonin—a hormone that helps with sleep onset. And if your teen uses social media, they may see upsetting things that contribute to symptoms like depression or anxiety that can interfere with sleep.
Consider ways to separate your teen from their phone, such as keeping it on the other side of the bedroom or even stored in a separate room. If the phone needs to be in their room, use phone settings like do not disturb to ensure nighttime notifications do not awaken them; this is especially important if your teen needs to use their phone as an alarm. If you can, try going old school and get a separate alarm clock.
2. Ensure there is a relaxing bedtime routine
Some people meditate or take a shower or bath before bed to help themselves relax. Setting out clothes, packing lunches, etc. before bed can also help mentally prepare for sleep and make the morning routine easier. Reading a printed book or magazine can help the brain and body relax, and can be a replacement for screen time.
3. Make sure the bedroom is set up for sleep
Falling asleep is easier to do when the bedroom is dark, cool and quiet. If your teen has tried and can't sleep in a quiet room, consider relaxing music, nature sounds, or even an audiobook. Many libraries offer audiobooks that can be borrowed for free, either on CD or as digital downloads your teen can listen to on a laptop or other device.
For more suggestions, see this article or the National Sleep Foundation's sleep toolkit specifically for teens.
Developing good homework and study habits
The children who face the rockiest adjustment from elementary school to middle school tend to believe that basic intelligence cannot change—that either you're born with smarts or you're not. But this isn't true! Teenagers who value the importance of applying themselves have an easier time in high school, even if they're low on self-confidence. They're more willing to tackle the subjects that give them the most trouble.
It helps to point out how consistent effort often means the difference between success and failure: "An 89 on your geometry test? Way to go! See what you're capable of when you put your mind to it? We're proud of you." Another good saying to use with your child is "I (You) can do hard things."
Understood.org offers a resource to help teens develop good study habits. This includes setting a study schedule, for example, and using the CHECK method:
C – Consider location. Some teens do better studying at school, some at the library, some by themselves, some with others nearby. Please just make sure the homework space is quiet and away from high-traffic spaces to avoid distractions.
H – Have all materials on hand. Make sure they have all the pens, paper, highlighters, books, etc. they need on hand before they start to focus on their homework, so they don't get distracted once they set their mind to studying.
E – Establish rewards. You may need to implement a reward system in the beginning to help them develop the habit of sitting down to do homework or study.
C – Create a study checklist. Creating a list of the study items needed and breaking up the subjects to study that day can help schoolwork seem less overwhelming and help keep your teen on track.
K – Keep a worry pad. If your teen is easily distracted by thoughts in their own head, have them keep a notepad nearby. They can use it to quickly write down any worries or reminders, then return to their work. After finishing their homework, they can go back to anything they wrote down.
Create an effective homework space
Teens can benefit from a permanent workspace in their bedroom or another part of the home that offers privacy. Think mini office. If possible, get them a desk with drawers for storage and enough space for spreading out homework materials comfortably. Be sure that the entire room is well lit, not just the workstation. Your teen should also have a comfortable chair and easy access to all the supplies they need, such as textbooks, notebooks and a calculator.
If the lure of the TV keeps overpowering the will to work, make a household rule that the set stays off during homework time. If you have a small home and there is not space away from high-traffic areas like the kitchen, consider noise-cancelling headphones or a white noise machine. Some teens feel they need music to help them study; pay attentnion to the quality of their work to see whether this actually helps or hurts their focus.
More homework tips to remember
Try to check in on your teen from time to time. This shows support, helps answer questions and helps ensure they stay on track. Be available to help if your teen gets stuck, but remember—they need to do the homework themselves. Even if you do not have knowledge of the particular subject matter they are studying, but you can still be available for them to bounce ideas off of, and to listen to what their particular struggles are.
Ask open-ended questions to help them think critically about the material they are studying. Look into online sources like educational videos to help them better understand their homework.
Some teens have after school activities and jobs, other teens need to help take care of things at home. Whether working out of the house or at home, most teens still have homework responsibilities, too. If there aren't enough hours in the afternoon or evening for homework, you might want to ask the school to include a study hall in your child's day; another option is to suggest that they cut back on extracurricular activities or hours spent on a job if needed.
Get involved in your teenager's school
When children move beyond elementary school, parents may assume their involvement is no longer needed. In reality, staying connected to your teen’s school is still important. Keeping open lines of communication with teachers, counselors and school administrators can help you stay informed and address concerns early.
Find out the best way to communicate with your child’s teacher, school counselor or principal. Many schools use online portals to share grades and updates, making it easy to track your teen’s progress and stay connected. Some educators may prefer email so they can respond when it’s most convenient. No matter how you reach out, clearly state your question or concern to keep communication focused and productive.
The teen years are also a good time to help kids learn to advocate for themselves. Coach your student to ask the teacher for help or feedback when needed; students can't become independent if parents manage all their challenges for them. If you do contact the school, consider keeping your teen involved by copying them on emails or including them in meetings.
There are ways for parents to get involved in person, too. Consider joining parent- teacher organizations, volunteering at sporting events or other extracurricular activities (prom chaperone, anyone?), and attending parent-teacher conferences or back to school nights to get a sense of your teen's day-to-day learning environment.
Show that you value learning
From an early age, children receive a stream of negative messages about school. New versions of Charlie Brown's "wah-wah" teacher pop up daily, whether in a binge-worthy show, a back-to-school ad or on peers' social media platforms.
To help counteract these perceptions, engage your child around school and learning. Ask open-ended questions about your student's day to hear what excites them. Share something you learned at work, or even while listening to a podcast on the way home. This can model learning as a life-long activity, not just something boring to check off a list.
Above all, place importance on your child's hard work, regardless of grades. Being proud of the effort they put in signals that you value their effort rather than a specific outcome in the classroom. This can help to build your child's resilience both for school and for future jobs down the road.
If your teenager has a after-school job, set a limit on how many hours they can work
More than half (54.5%) of young people ages 16 to 24 years are in the workforce, working at least part time. Conventional wisdom says that after-school
employment teaches responsibility and builds character. While that can be true, the number of hours worked can potentially be a problem. Numerous studies show that working more than 20 hours per week is associated with poorer school involvement, lower grades, an increase in substance use and an increase in missed days of school.
The Occupational Safety and Health Association's webpage on
Child Labor Laws explains the federal laws regarding maximum hours for teens:
14- and 15-year-olds:
No more than 3 hours per day and 18 hours per week during the school year.
No more than 8 hours per day and 40 hours per week during the summer.
No working before 7 a.m. or after 7 p.m., except between June 1 and Labor Day, when the evening hours are extended to 9 p.m.
16- and 17-year-olds:
No federal laws exist for work hour restrictions for ages 16-17, but many states have their own laws. If federal and state laws differ in maximum hours worked, follow whichever has stricter laws protecting the child.
For more information on your state's work hour restrictions for minors, please go to
https://www.dol.gov/agencies/whd/state/child-labor.
Be mindful of screen-based distractions
With constant access to screens, it's easier than ever for teens (and parents!) to lose focus on the task at hand. Managing these distractions often takes a creative approach. Since much of today’s schoolwork happens online, a complete screen ban during homework can be unrealistic and counterproductive. However, flipping between academic-based screen time and entertainment or social media can negatively affect kids' school performance.
Brainstorm with your teen about how to limit nonproductive media usage during homework or study sessions. The
AAP's Family Media Plan is a great tool to start this conversation.
More information
About Dr. Wakefield
 Hannah Wakefield, MD, MPH, FAAP, is a board-certified pediatrician and Assistant Professor in the division of General Pediatrics and Adolescent Medicine at the University of Wisconsin School of Medicine and Public Health. She is a member of the American Academy of Pediatrics Council on Early Childhood and the Council on Community Pediatrics.
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About Dr. Sleeth
 Carolyn Sleeth, MD, MPH, FAAP, is a board-certified pediatrician and Assistant Professor in the Division of General Pediatrics and Adolescent Medicine at the University of Wisconsin School of Medicine and Public Health. She is a member of the American Academy of Pediatrics Council on School Health.
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