Here are 10 healthy routines you can build into your September schedule to ease the transition back to work or school:

1. Reset Your Sleep Schedule

• Aim for 7–9 hours of quality sleep.
• Start adjusting bedtime and wake-up time a week before your schedule changes.
• Limit screens at least 30–60 minutes before bed.

2. Plan Balanced Meals

• Pack nutrient-rich lunches with lean proteins, whole grains, and vegetables.
• Keep healthy snacks (fruit, nuts, yogurt) handy to avoid energy crashes.
• Meal prep on weekends to save time.

3. Hydrate Consistently

• Carry a reusable water bottle.
• Aim for around 2–3 Liters of water daily.
• Cut back on excess caffeine and sugary drinks.

4. Prioritize Physical Activity

• Walk or bike to school/work if possible.
• Fit in short exercise breaks—stretching, desk yoga, or a brisk 10-minute walk.
• Commit to at least 150 minutes of movement weekly.

5. Use a Morning Routine to Energize

• Avoid rushing by setting aside 15–30 minutes for yourself.
• Try meditation, journaling, or light stretching before heading out.
• Eat a balanced breakfast with protein and fiber.

6. Stay Organized with a Planner

• Write down assignments, projects, and deadlines.
• Use colour coding or digital task managers for clarity.
• Break larger tasks into smaller steps to avoid procrastination.

7. Limit Screen Time After Hours

• Set boundaries with social media and streaming.
• Schedule “no-screen” time for reading, hobbies, or family.
• Protect your eyes with the 20-20-20 rule (every 20 min, look 20 ft away for 20 sec).

8. Build in Study/Work Breaks

• Use techniques like the Pomodoro method (25 min focus, 5 min rest).
• Step outside or stretch during breaks for better focus.
• Avoid multitasking—it drains energy faster.

9. Practice Stress Management

• Try deep breathing, journaling, or mindfulness exercises.
• Keep a gratitude list or reflect on daily wins.
• Don’t hesitate to seek support if overwhelmed.

10. Protect Your Social & Family Time

• Block out time for friends, family, or fun activities.
• Balance productivity with downtime.
• Social connections help reduce stress and improve overall health.