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After a structured day at school, the transition to home can be particularly challenging for children and teenagers, especially those on the autism spectrum or with ADHD. The post-school period can often lead to increased anxiety, overstimulation, and even meltdowns if not managed with care. Establishing a calming after-school routine is essential to help your child decompress, regulate their emotions, and transition smoothly into the evening.
This blog will provide practical tips for creating a peaceful and structured after-school environment that supports your child’s unique needs and helps prevent the dreaded after-school meltdown! Let's get started!
1. Understand What Your Child Needs After School
Creating a calm after-school routine begins with understanding what your child needs to regulate and recover after a demanding day. This might involve a mix of rest, specific activities, or time alone.
Tips:
- Observe and Ask: Pay attention to your child’s behaviour after school and ask them what helps them feel calm. Do they need a snack, some quiet time, or an activity that helps them decompress?
- Create a Routine: Use this information to create a predictable routine that meets their needs, balancing rest with necessary tasks like homework.
2. Create a Relaxation Zone
Having a designated relaxation zone at home can help your child transition from the high demands of school to the relative calm of home. This space should be free from distractions and filled with items that soothe your child.
Tips:
- Sensory-Friendly Setup: Include sensory-friendly items like weighted blankets, soft pillows, or fidget toys that help your child relax and feel grounded. If you don’t know your child's sensory profile, use our online quiz here! We will provide you with a sensory profile and a list of games and toys that will help your child relax.
- Minimise Distractions: Keep the area free from loud noises and bright lights. This helps reduce sensory overload and creates a sense of safety and calm.
3. Balance Rest and Activity
After school, it’s important to balance rest and activity. While rest is crucial, too much unstructured free time can lead to increased anxiety as your child may begin to overthink their day or worry about the next one.
Tips:
- Structured Activities: Encourage light activities that your child enjoys, such as drawing, reading, or engaging in a hobby. This helps keep their mind engaged without overwhelming them.
- Physical Exercise: Incorporate some form of physical activity, even just a short walk or playing outside. Exercise can help burn off excess energy and reduce stress.
4. Establish Clear Boundaries for Screen Time
While it might be tempting to let your child unwind with some screen time, it’s important to set clear boundaries. Excessive screen time can interfere with your child’s ability to relax fully and may disrupt their sleep later in the evening.
Tips:
- Set Limits: Determine how much screen time is appropriate and stick to it. Consider using timers or screen time management apps.
- Encourage Alternatives: Offer engaging alternatives to screen time, such as puzzles, board games, or interactive play that allows them to relax while staying mentally engaged.
5. Use Visual Schedules to Provide Structure
Visual schedules can be incredibly helpful in providing structure and predictability, significantly reducing anxiety. Knowing what to expect after school helps your child transition smoothly and feel more in control.
Tips:
- Daily Schedules: Create a daily after-school schedule that your child can follow, including times for relaxation, snacks, homework, and free time.
- Involve Your Child: Let your child help design the schedule. This involvement can give them a sense of ownership and make them more likely to follow it.
Why Keeping Afternoons Calm is Crucial
The time after school is crucial for your child to decompress, process their day, and prepare for the next. A calm and structured routine helps reduce anxiety and supports their overall emotional and mental well-being. By taking the time to establish a routine that meets your child’s unique needs, you’re setting them up for a smoother transition from school to home and a more peaceful evening.
Need More Support?
For more detailed strategies and insights, be sure to check out our books:
- 'Autism & Anxiety: Learn How to Support Autistic Children and Young People Overcome Anxiety': This guide is packed with practical strategies to help children and young people manage anxiety, including how to create a calming after-school routine.
- 'Autism & Anxiety: The Ultimate Teen Survival Guide': This book offers tailored advice for teens, covering everything from managing after-school time to handling social situations and sensory overload.
- 'Parenting Rewired: How to Raise a Happy Autistic Child in a Very Neurotypical World': This book provides comprehensive advice for parents on supporting their autistic child through everyday challenges, including establishing a calming after-school routine.
All three books are available now and offer invaluable guidance to help your child thrive in a world that often doesn’t fully understand them. Links are available below.
By implementing these strategies, you can help your child feel more secure, relaxed, and ready to take on the rest of their day.
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