Let’s be real—back-to-school season is basically organized chaos.
One minute you’re at the store picking out folders your kid will lose in 2 weeks and the next your kid is waking up in a panic because there’s a mystery stain on their only clean shirt.
So yeah—we get it. Mornings are hectic. After school schedules are busy. And the last thing you want to hear is that you should be adding MORE to your already overloaded plate.
But here are a few small, intentional tweaks to your morning and afternoon routines that can make a big difference in your and your child’s focus, mood, and energy to help with sugar crashes and hangry outbursts!
The Brain-Boosting Morning Routine
Here are a few key habits that fuel the brain and body in a way that’s doable, even if you’re running late:
1. Hydration First Thing
After 8–10 hours of no water, most kids (and adults!) wake up mildly dehydrated. That grogginess? That irritability? That "I can't find my shoes but also don't want to look for them" energy?
- Start the day with a glass of water
- Add a pinch of sea salt or go for electrolyte packets like Ultima or LMNT to help with hydration and minerals, especially on hot days or for active kids.
2. Protein-Powered Breakfast
Cereal is easy, but it sends blood sugar (and focus) on a rollercoaster. Your goal = protein + healthy fat + fiber.
Think: scrambled eggs, Greek yogurt + fruit, a smoothie with protein powder, or even a breakfast sandwich prepped the night before.
3. Sunlight + Movement
Even 5 minutes of natural light and movement in the morning helps set the brain’s circadian rhythm and improve alertness. An easy way to get sunlight is to eat outside! Get movement in by walking the dog together or do a silly dance party in the kitchen. It all counts and helps improve everyone's mood :)
Need Extra Focus Support? Functional Supplements Can Help
Some kids need a little more help settling into school-mode—especially if they're adjusting from the freedom of summer or struggling with focus, attention, or overstimulation.
Here are a few functional medicine favorites (kid-safe, and often recommended in our office):
1. Omega-3s (Especially DHA)
Supports brain development, focus, mood, and behavior. Most kids are low in omega-3s.
2. Magnesium Glycinate or L-Threonate
Calms the nervous system, improves sleep quality, and supports emotional regulation. Great for the anxious or restless kiddos. Helps with sleep too!
3. Zinc + B-Vitamins
Critical for neurotransmitter production, hormone regulation, and energy metabolism.
Look for: Kids multivitamin with active B12 (methylcobalamin) and folate (not folic acid).
4. L-Theanine or GABA (for calming without sedation)
These naturally help reduce racing thoughts and improve focus—especially helpful for transitions and after-school meltdowns.
5. NAC or Glutathione (for brain detox + mood)
For more sensitive or neurodivergent kids, these can support focus and behavior by aiding detox and antioxidant pathways.
Always ask your functional provider before starting any new supplement—we can help guide the right dosages, forms, and brands for your child’s age and needs.
Beating the After-School Crash
It's after-school and your kid gets in the car or walks through the door like they’ve just survived a week in the wilderness. Cue: meltdowns, sibling fights, and "there’s nothing to eat" complaints.
This is PRIME time to sneak in a functional snack.
Our favorite after-school snacks:
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Apple slices + almond butter
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Cheese stick + grain-free crackers
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Protein smoothie with banana + flax
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Chia pudding with berries
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Hard-boiled eggs, apples
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Turkey roll-ups with avocado or hummus
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Pasta salad with veggies and protein
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Mini charcuterie boxes with nuts, fruit, cheese, and crackers
Pro Tip: Pre-Make Snack Packs
Get ahead of the chaos by creating snack boxes at the start of the week using kid-friendly containers like these ones on Amazon.
They’re perfect for grab-and-go fuel—plus, they give kids some independence and reduce your mental load during the after-school rush.
A Note to Parents
We know it’s a lot. You’re juggling work, sports schedules, school forms, and trying to remember if it's library day or gym day. This isn't about perfection—it’s about creating a rhythm that helps your family thrive, not just survive.
Little changes add up. And we’re here for it all—from functional testing and nutrition consults to supplement guidance and chiropractic care to help support your child’s growth, energy, and immune system naturally.
Need Support for Focus, Mood, or Immune Health?
We offer personalized pediatric support, functional lab testing, and integrative care for kids, teens, and parents alike.
- Brain fog
- Focus issues
- Gut health
- Nutrient needs
- Immune support
Book your visit with our integrative providers at Back in Line Family Chiropractic & Wellness, or give us a call at (319)-892-3363.
We’re in this with you!
