Hit the After School Reset Button

I once had a student who came to my office immediately after school. They were at my desk less than 10 minutes after their school bell rang. I never knew what version of this kid I was going to get. 

Some days, they’d bust through the door talking a mile a minute about everything that happened at lunch. Other days, they’d slump into the chair, head down, practically falling asleep before we even started. 

I realized pretty quickly that jumping straight into our work wasn’t going to happen. This student’s brain had been working overtime, and they needed a minute to reset before they could give me anything close to their best effort. 

So we created a reset routine together—just three steps: water, movement, snack.

1. First, we’d both drink a full glass of water.

2. Then, we’d do some quick movement: wall push-ups, a walk around the building, sometimes, just stretching in their seat.

3. Lastly, a small snack (peanut butter pretzels were their favorite).

Then, and only then, would we start focused work. 

This routine made a huge difference in the rest of our session. Those 10 minutes allowed the student to decompress after their school day and prepare to tackle our work together. Even after completing their program with me, they continued using this routine to transition into homework after school. 

The transition home after school matters just as much as the homework that comes after. Let's discuss how to create your own after-school reset routine at home.

Building a Reset Routine

Think of the first 30-60 minutes after school as essential recovery time. Your child’s brain needs to recharge before tackling homework, chores, or anything else that requires focus. Here’s what that might look like:

💧 1: Hydrate

In the car or as soon as your child gets home, hand them a full glass of water. Many kids simply don’t drink enough throughout the day, and their brains are running on empty.

Our brains are about 75% water, and even mild dehydration affects attention, memory, and mood. Pure H2O is key because it’s the only liquid that efficiently crosses the blood-brain barrier to rehydrate brain tissue.

And yes, water specifically. Not juice, not milk, not a sports drink.

🕺 2: Move

The average school day doesn’t include nearly enough movement, especially for neurodivergent learners. Our brains need physical activity to function optimally. Movement increases blood flow, delivers oxygen, and actually helps consolidate learning from the day.

Try these quick 3-5 minute movement breaks that stimulate the vestibular system (balance) and provide proprioceptive input (body awareness):

• Animal walks: bear crawls, crab walks, or frog jumps across the living room

• Wall push: push hard against a wall for 10 seconds, repeat 3-4 times

• Heavy work: carry laundry baskets or help unload the grocery bags

• Dance party: put on their favorite song and move freely

🍎 3: Brain-Boosting Snack

After school, your child needs fuel, but only the right snack will achieve that. The winning combination is: protein and a complex carbohydrate.

Protein provides amino acids that help produce neurotransmitters (brain chemicals that regulate mood and focus), while complex carbs give steady, sustained energy rather than a sugar spike and crash.

Try these combinations:

• Apple slices with peanut butter

• Whole-grain crackers with cheese

• Hummus with vegetables and pita

• Greek yogurt with berries

• Train mix with nuts and dried fruit

Establish a Homework Routine

After their reset period, it’s time to transition to homework. Consistency is key. Establishing predictable routines when kids are young creates habits that carry them through their entire academic career.

Choose a specific time for homework each day. For many families, this might be 4:00 or 4:30 PM, giving kids that crucial reset window first. Use a visual timer to help with this transition, or check out my previous blog with more tips for easing this transition.

I know many students are busy after school with extracurricular activities, and it may not be feasible to expect homework get done at the same time every day, and that’s okay. Create a weekly schedule and stick to it. If Tuesdays mean homework at 6 PM after soccer, make that the routine every Tuesday.

Balance Routine with Flexibility

Every child is unique, and every day is different.

Some days, your child might need only a 10-minute reset before they’re ready to tackle homework. Other days, they might need a full hour. Some afternoons call for riding their bike around the neighborhood, others might require a quiet reset, or even a short nap.

Consistency in structure is important, yes - but so is reading your child’s cues and adjusting accordingly. You’re not being inconsistent when you respond to what your child needs in the moment. You’re being attuned.

3 Things to Avoid After School

❌ The Question Bombardment. I know you genuinely want to hear about their day. But when your child gets in the car, resist the urge to pepper them with questions: “How was your day? What did you do at recess? Who did you eat lunch with? Did you turn in your homework?”

After hours of processing information and social interactions, many kids need quiet. Their brains are full. Save the day’s debrief for the dinner table when they’ve had time to decompress.

❌ Screen Time. It’s tempting to let kids unwind with an iPad or TV, but screens immediately after school create a dopamine spike that makes transitioning to homework incredibly difficult. The brain gets that quick reward hit and doesn’t want to shift to the hard work of studying.

❌ Sugary Snacks and Drinks. Cookies, candy, soda, or juice might seem like treats after a hard day, but they set up your child for a blood sugar roller coaster. The quick spike feels good initially, but the crash that follows brings irritability, difficulty focusing, and sometimes even more hunger.

Stick with that protein-and-complex-carb combination, and you'll set your child up for a smoother evening.

Action Plan

After-school routines aren’t about being rigid; they’re about giving your child’s brain what it needs to recover from a demanding day. Water, movement, good fuel, and time to decompress aren’t luxuries. They’re necessities, especially for kids with learning challenges who’ve been working twice as hard just to keep up.

Here’s how to get started today:

1. Pick one or two elements from this article that feel most doable for your family.

2. Talk with your child about what they need when they first get home.

3. Start with the basics. Water and a protein-carb snack are the easiest wins.

4. Add movement once the snack routine feels natural (even 5 minutes helps)

5. Establish a consistent homework time.