By Fabienne Bain, Ph.D.

Summer break will be here before we know it, and while it’s an exciting time for children, it can also bring mixed emotions for both kids and parents. Longer days, vacations, and a break from school can feel refreshing and fun. At the same time, the loss of structure can feel daunting.

During the school year, routines are built in. Children know when to wake up, eat, learn, play, and sleep. In the summer, much of that structure shifts and suddenly, parents become the ones creating and maintaining the rhythm of the day. It’s completely normal for both you and your child to feel a little anxious or apprehensive about this change.

 The good news is that a few simple strategies can help make summer enjoyable, supportive, and manageable for the whole family.

Create a Predictable (but Flexible) Routine

Children thrive on predictability. Knowing what to expect helps them feel safe and secure, especially during times of change. That doesn’t mean summer needs to be rigid or overly scheduled. Instead, aim for a predictable routine with room for flexibility.

Some examples might include:

  • Morning outdoor time
  • Quiet reading or rest time after lunch
  • Weekly library or park visits
  • Planned activity days (e.g., “Water Wednesday” or “Field Trip Friday”)

Letting children know about daily or weekly activities helps them feel prepared and reduces uncertainty. It can be as simple as outlining morning and afternoon plans. Involving them in building the routine can also help reduce disappointment and misunderstandings. It is equally helpful to build in downtime. Not every moment needs to be filled. Quiet time gives children (and you) a chance to recharge and regulate.

You may also want to identify what parts of the day are non-negotiable, such as:

  • Bedtime routines
  • Meals and snacks
  • Breaks for body movement or exercise 
  • Reading time
  • Quiet/rest time

These anchor points help create consistency even when the rest of the day is flexible.

Expect Big Feelings

Changes in routine can bring out more anxiety, irritability, or emotional ups and downs, especially in the early weeks of summer. Some children may become more irritable, have difficulty transitioning between activities, seem more anxious about plans or changes, or show increased clinginess or resistance.

If you are noticing these behaviors, you are not alone. These responses are common when routines change, especially if your child has anxiety or is neurodivergent. 

If there is something in your child’s schedule they dread, whether it is camp, travel, or a childcare change, start by acknowledging their feelings. Letting your child know that it is okay to feel nervous or uncertain can go a long way. From there, try adding something fun to look forward to afterward. Pairing a challenging activity with something enjoyable can make transitions feel more manageable.

Prepare for Vacations and Trips

Summer often includes vacations, camps, and family visits. While exciting, these changes can sometimes feel overwhelming for children. A simple itinerary or preview of the day can help reduce anxiety. You might say:

“First we’re driving to Grandma’s, then we’ll have lunch, and after that we’ll go to the pool.”

Visual schedules can be especially helpful for children who benefit from seeing what comes next. Even a simple handwritten list or printed schedule can help alleviate anxiety and irritability. You can also involve them in creating and checking off things from the list to increase their buy-in into the schedule. 

Don’t Forget About Meals and Snacks

During the school year, bells and routines naturally remind children to eat. In the summer, meals and snacks can easily become inconsistent.

To bring more consistency, try keeping snacks easily accessible (in a bag, the car, kitchen counter, or a sports bag), setting approximate meal and snack times, or creating a snack station children can reach on their own. You can also make healthy snacks more inviting by cutting fruits and vegetables ahead of time and leaving them out on the kitchen table, coffee table, or wherever they are easy to reach.

This can help maintain energy levels and reduce irritability throughout the day.

Keep Bedtime Routines (With Some Flexibility)

Summer often brings later nights and that’s okay! But maintaining a consistent bedtime routine is still important.

Sleep plays a critical role in children’s:

  • Mood regulation
  • Growth and development
  • Emotional resilience
  • Learning and focus

You don’t need to maintain the exact same bedtime, but aiming for consistent sleep patterns can help children feel their best and avoid night-time meltdowns.

Give Yourself Grace

Summer does not have to be perfect. It is a season of change, and change can bring both excitement and uncertainty. With a little planning, flexibility, and compassion for both your child and yourself, you can create a summer that feels supportive, fun, and manageable. You do not need to do it all.

It is easy to feel pressure to create magical memories, but meaningful moments often happen in simple ways: playing outside, reading together, going for walks, or enjoying quiet time at home.

Give yourself permission to keep things simple, adjust expectations, take breaks when needed, and focus on connection over perfection.

However, if your child seems persistently anxious, distressed, or struggling significantly with the change in routine, it may be worth seeking additional support. Counseling can give children the tools to navigate transitions and build lasting coping skills. It can also give you, as a parent, additional strategies to support your child when they are having a hard time managing their behaviors and emotions.

Supporting Your Child’s Emotional Development at Bain Health and Wellness Center in Arlington, MA, and Throughout Massachusetts

If your child struggles with the transition to summer break, has difficulty expressing feelings or managing big emotions, or if you as a parent feel you could use more tools and strategies, we are here to help. 

At Bain Health and Wellness Center, our experienced therapists work with children, teens, and young adults to build emotional awareness, communication skills, and healthy coping strategies. We offer both in-person and virtual counseling for concerns including emotional regulation, autism, ADHD, anxiety, depression, trauma, OCD, and more. 

Every therapist on our team is trained in evidence-based approaches and is committed to meeting each child where they are.

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