Commit to be Fit: Back-to-school isn’t just for kids

After a slow and relaxed summer with my kids, the start of a new school year feels like a hard and fast reset. We traded unrushed mornings and lazy carefree days at the pool for packing lunches, rushing to sports practices and early bedtimes. Some of it feels exhausting, but it’s also been rewarding to find new, creative ways to streamline our new routine.

As much as the shift has been a jolt back to reality, I’ve quickly realized that I actually welcome some of the structure that back-to-school brings. James Clear, author of “Atomic Habits,” reminds us that, “You do not rise to the level of your goals. You fall to the level of your systems.” In other words, success isn’t about lofty intentions; it’s about the daily habits and routines that make those intentions possible. Just as kids thrive on structure, so do adults.

Develop routines and rituals

Studies show that children perform better when their days are predictable. Adults aren’t much different. One common thread among successful people? Strong routines. Morning routines seem to be especially impactful. Is there something you’ve been thinking about that could help set a positive tone for the day? A few minutes of prayer, journaling, meditation, exercise or even an intentional moment with your spouse may help ground you before the day begins.

Prioritize sleep

A good, productive day often begins the night before. Just as kids go to bed earlier during the school year, adults benefit from consistent, restorative sleep. Dr. Deepak Chopra calls sleep the first pillar of well-being. If possible, align with nature’s circadian rhythm, roughly 10 p.m. to 6 a.m., to feel more energized and clear-headed.

Put your best foot forward

Remember the excitement of wearing new back-to-school clothes and shoes? You don’t need a full wardrobe refresh to recapture that feeling. A new pair of walking shoes, a fresh haircut, a revised workout plan or even treating yourself to a new book, candle or lotion can give you a burst of energy and confidence.

Stretch your brain

School isn’t just for kids. Research shows that learning new skills strengthens the connections between different parts of the brain. Cognitive psychologist Scott Barry Kaufman points out that while brain games target specific skills, real challenges, like learning an instrument, a language or even a new recipe, stimulate entire networks. Kirkwood Community College offers many intriguing classes like Creative Writing, Elementary Spanish, Beginning Technology and Cooking Classes. What’s one new thing you’d love to learn or master?

Get organized

My third grader was very proud to bring home his first-ever weekly school planner! Just as students use planners to keep track of assignments, we can lean on simple tools and routines to manage the moving parts of our own lives. Whether it’s home maintenance, paperwork or decluttering a space, small, steady efforts can make the most overwhelming tasks feel manageable.

Reconnect with friends

Kids get to meet new classmates every year. However, it can take a little more energy and effort for adults to make new friends. Relationships are vital for long-term health and well-being. If you are looking to connect with new people, consider joining a book club, signing up for a community class (i.e., Fall or Holiday Centerpiece Workshop, Advanced Vase Workshop or exercise classes at Kirkwood), or starting a faith-sharing group. Or, commit to scheduling a monthly lunch or dinner with your long-term friends or family. James Clear emphasizes that the people around us shape our habits, so surrounding yourself with supportive, like-minded friends is one of the best investments you can make.

As the school year begins, is there a new routine, ritual or connection that’s calling your name?

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Kylie Alger is a certified wellness coach and co-owner of the Well-Woman: Body, Mind & Spirit. Comments: kylie@thewellwoman.org.