School’s Back! Supporting Wind Down at the End of the Day…

The school day is packed with learning, socialising, and following routines—it’s no surprise that kids come home feeling exhausted, overstimulated, or even a little cranky. Helping them transition from the structured school environment to home life can make afternoons smoother for everyone. Here are some simple OT-approved ways to support their wind-down process.

Just like adults need time to switch gears after work, kids benefit from a predictable “buffer” between school and home life. This could be:

• A snack and chat about their day.
• A quiet 10-minute “chill time” in their favourite cosy spot.
• A fun movement break (jumping on a trampoline, stretching, or a short walk).

Having a familiar routine signals to their brain, “Hey, we’re shifting from school mode to home mode now.”

After a day filled with noise, expectations, and social interactions, sensory input can help kids reset. Try:

• Deep pressure activities (like a bear hug, weighted lap toy, or rolling up in a blanket).
• Heavy work movements (carrying groceries, pushing a laundry basket, climbing, or squeezing a stress ball).
• Soft music or dim lighting to create a calming environment.

Every child’s sensory needs are different, so experiment to find what works best or talk to one of our OTs!

Many kids don’t want to be bombarded with questions the second they walk through the door. Instead of asking, “How was school?” try:

• “What made you smile today?”
• “What’s something cool you learned?”
• Letting them share on their own time—sometimes kids open up more when they’re engaged in another activity (like drawing or playing outside).

Screens can be tempting as an easy way to relax, but try mixing in other options like:

• Building with LEGO or Play-Doh.
• Drawing or colouring.
• Playing with pets.
• Outdoor time to run off extra energy.

A mix of movement and creativity helps kids naturally decompress.

A calm evening routine sets the stage for a restful night. This might include:

• A warm bath or shower
• Reading a book together
• Gentle stretching or deep breathing exercises
• Low-stimulation activities like puzzles or storytelling

Keeping things predictable and soothing helps their nervous system shift into “rest mode” more easily.

Every child is different, and some days will be more challenging than others. The key is to observe what helps your child feel most at ease after school and build small, meaningful routines around that. A little structure, some sensory strategies, and plenty of patience go a long way!

What helps your child wind down best? Try these tips and see what works for your family!