Setting Yourself Up for a Successful Year: Back-to-School Tips for Teens

Starting a new school year can bring a mix of both excitement and stress. With the demands of keeping up with assignments, navigating friendships, and managing extracurriculars, it’s easy to feel overwhelmed and unsure of how to balance it all.

The good news is, with the right back-to-school tips, you can set yourself up for success and make this school year not only manageable but also a positive and fulfilling experience! At Crosstown, we believe success is about more than just achieving good grades—it’s about finding balance, taking care of your mental health, and building a support system that helps you thrive.

With the new school year well underway, here are some practical ways to take care of yourself, stay motivated, and keep communication open with your parents or guardians in a way that feels supportive, not overwhelming.

1. Get Enough Sleep—Seriously!

We get it. Between late-night TikTok scrolling, chatting with friends, or cramming for a test, sleep often takes a backseat. But, trust us, consistently getting 8 to 10 hours of sleep each night is one of the most powerful things you can do to feel good and stay focused during the school year.

Try creating a routine where you wind down before bed—whether that means reading, listening to music, or practicing some deep breathing. Also, try to put your phone away at least 30 minutes before hitting the pillow. The blue light from your screen messes with your ability to fall asleep, and honestly, those late-night texts can usually wait until the morning. When you prioritize sleep, you’ll notice you have more energy, less stress, and better focus in class. You’ll feel sharper and ready to tackle whatever the day throws at you.

2. Surround Yourself with Positive People

Friendships can make or break your school year. Surrounding yourself with people who support, encourage, and uplift you is key to a positive experience. It’s important to hang out with people who make you feel good about yourself and who motivate you to be your best.

That doesn’t mean every friend has to be perfect (that would be impossible!), but if you notice someone constantly draining your energy or making you feel negatively about yourself, it might be time to set some boundaries or create distance. Remember, it’s okay to outgrow friendships or take a step back from people who aren’t adding positive energy to your life. The people you spend time with play a huge role in how you feel day-to-day, so choose wisely.

3. Keep Communication Open with Your Parents or Caregivers

Talking to a trusted adult may not always be your first choice, but keeping communication open can help you feel more supported throughout the school year. If you’re feeling overwhelmed or stressed, let them know in a way that feels comfortable to you. In most cases, your support system is there to help, not to judge, and when you communicate openly, you can prevent things from feeling too heavy or overwhelming.

For example, one trick to making conversations with your parents feel less overwhelming is to set boundaries about how you’d like to communicate. You could say, “I’m having a hard time with school right now, and I’d appreciate some space, but I’ll let you know if I need help.” This way, they know how to best support you without overstepping. The goal is to find a balance where you feel supported, not smothered.

4. Create a Routine That Works for You

Having a routine can make the school year feel less chaotic. It doesn’t have to be super strict, but finding a balance between school, extracurriculars, socializing and downtime can help you feel more in control.

Start by setting a study schedule that works for you. Maybe you’re more focused in the morning, or perhaps late afternoons work best for you. Figure out when you’re most productive and plan around that. And don’t forget to schedule time for things you enjoy, whether it’s hanging out with friends, playing sports, or just chilling at home! Balance is key to staying motivated and to avoid feeling overwhelmed

5. Don’t Be Afraid to Ask for Help

It’s okay not to be okay. Everyone has tough days, and feeling stressed or overwhelmed is completely normal. If you’re struggling—whether it’s with schoolwork, friendships, your mental health or anything else—don’t be afraid to ask for help. This could mean talking to a parent, teacher, school counselor, or trusted friend.

Asking for help doesn’t make you weak; it makes you strong enough to recognize when you need support. Remember, you’re never alone in what you’re going through.

Starting a new school year can be tough, but by taking care of yourself, surrounding yourself with positive people, and keeping communication open, you can make it a successful and fulfilling experience! Focus on creating a routine that feels balanced and remember that your mental health is just as important as anything else.

If the school year is feeling overwhelming, we’re here to help. At Crosstown Psychology, we specialize in therapy for teens like you. We can give you personalized support for dealing with school stress, friendships, and mental health challenges. Reach out to us today to start creating a more balanced and fulfilling school year. You’ve got this!