New Year, New Routine: Back-to-School Like a Pro
The school year is around the corner—and while new backpacks and sharpened pencils are exciting, the real magic happens in the routine. After a summer of late nights, loose schedules, and snack-on-the-go meals, it’s time to reset and get your home (and your mindset) ready for a smoother transition.
In this post, we’re breaking down the three areas that can make or break your back-to-school experience:
✅ Resetting sleep schedules so early mornings don’t feel like a battle
✅ Simple breakfast, lunch, and dinner ideas to keep everyone fed without stress
✅ Organization tips to keep your home and family running like a well-oiled machine
✅ Simple breakfast, lunch, and dinner ideas to keep everyone fed without stress
✅ Organization tips to keep your home and family running like a well-oiled machine
Whether you’re a seasoned school-year pro or doing this for the first time, these easy, practical strategies will help your family ease into the new routine—calm, prepared, and (mostly) on time. Let’s dive in!
Say Goodbye to Summer Sleep-Ins: 5 Ways to Reset Your Sleep Schedule
Late summer nights are fun—until it’s the night before school and no one can fall asleep. If your kids (or you!) have drifted way off schedule, don’t worry. These five simple steps will help your family ease back into a healthy school-year routine—without the drama.
1️⃣ Ease into Earlier Bedtimes
Start 1–2 weeks before school by moving bedtime 15–30 minutes earlier every few days.
Why it works: Going from 10:30 PM to 8:00 PM overnight is a shock to the system. A gradual change helps reset your body’s natural sleep rhythm.
✅ Bonus Tip: Wake them up earlier too—this helps the transition stick.
2️⃣ Power Down Screens Before Bed
Turn off all screens (TV, tablets, phones, video games) at least 1 hour before bedtime.
Why it works: The blue light from screens delays melatonin, the hormone that helps us fall asleep.
✅ Try instead: Coloring, reading, puzzles, or a warm bath to wind down.
3️⃣ Create a Simple Bedtime Routine
Stick to the same calming routine each night to signal it's time to sleep.
Try this sequence:
- Bath or shower
- Pajamas
- Dim lights
- Reading or quiet music
- Lights out
Why it works: Routines make it easier to fall asleep and stay asleep.
✅ Optional Tip: Add a few drops of Lavender or Peace & Calming essential oil to Epsom salts for a soothing bath.
4️⃣ Set Up a Sleep-Friendly Bedroom
Make the room cool, dark, and quiet to help everyone sleep better.
Tips:
- Use blackout curtains
- Add white noise (machine or fan)
- Keep devices out of bedrooms
✅ YL Tip: Try a Feather the Owl diffuser—it's a noise machine + essential oil diffuser in one (and it’s adorable!).
5️⃣ Wake Up at School-Time (Even on Weekends)
Start waking up at your school-year time a week or two early—and keep it consistent, even on weekends.
Why it works: Waking up at the same time every day helps your body naturally fall asleep earlier.
✅ Struggling in the mornings? Diffuse energizing essential oils like Peppermint or Orange to help everyone wake up happy.
You don’t have to flip the switch overnight. Start making small adjustments now, and by the time the first day of school arrives, your whole family will be ready (and rested).
Mornings before school can feel like a race—but that doesn’t mean breakfast has to be skipped or stressful. These fast, nutritious, and kid-approved breakfast ideas take 5 minutes or less and can be prepped ahead to save time and sanity.
1️⃣ Overnight Oats in a Jar
Why it works: No cooking, fully customizable, and stays fresh for days.
How to make:
- ½ cup oats + ½ cup milk (dairy or plant-based)
- Optional: chia seeds, sweetener (honey, maple syrup), fruit, nut butter, cinnamon
Mix in a jar, refrigerate overnight, and it’s ready in the morning!
Time-Saving Tip: Prep 3–5 jars at once. Let kids pick their favorite flavors (PB&J, banana chocolate, apple pie).
2️⃣ Freezer Burritos or Egg Muffins
Why it works: Make ahead and reheat in under 2 minutes.
Breakfast Burritos:
- Scramble eggs with cheese, veggies, or sausage
- Wrap in tortillas, freeze, then reheat when needed
Egg Muffins:
- Whisk eggs with diced veggies and cheese
- Bake in muffin tins at 350°F for 20–25 mins
- Store in fridge (5 days) or freezer (3 months)
Tips:
Wrap burritos in wax paper for microwaving.
Use silicone muffin cups for easy cleanup.
Wrap burritos in wax paper for microwaving.
Use silicone muffin cups for easy cleanup.
3️⃣ Yogurt Parfait Station
Why it works: Fast, filling, and fun for kids to build themselves.
Set out:
- Greek yogurt (plain or flavored)
- Fruit (berries, bananas, peaches)
- Granola, cereal, optional toppings like honey or chocolate chips
Make it easier: Pre-layer in jars for a grab-and-go option.
Dairy-free? Use coconut or almond yogurt.
Dairy-free? Use coconut or almond yogurt.
4️⃣ Smoothie Freezer Packs
Why it works: Zero prep in the morning—just blend and go.
Prep bags with:
- 1 cup fruit (banana, mango, berries)
- Handful of spinach or kale
- Optional: oats, nut butter, chia seeds
Freeze. In the morning, blend with 1 cup milk or juice.
Pro Tip: Freeze yogurt in ice cube trays for extra creamy smoothies.
5️⃣ Toaster Waffles with Nut Butter + Fruit
Why it works: Simple, customizable, and kid-approved.
Toast waffles, spread with nut or seed butter, and top with sliced fruit.
Make it fun:
- Sprinkle with cinnamon or chia seeds
- Create “waffle sandwiches” for eating on the go
- Use protein waffles for extra staying power
✅ Final Tips:
- Keep ingredients prepped or portioned in the fridge/freezer
- Let kids help customize to encourage eating
- A little prep = smoother mornings and fuller bellies!
Packing school lunches every day doesn’t have to feel repetitive or stressful. With a little Sunday prep and some kid-friendly ideas, you can save time all week, reduce waste, and keep your child excited about what’s in their lunchbox. Bonus: Letting your kid help pack or pick their lunch can reduce leftovers and picky eating!
Here are 10 make-ahead school lunch ideas that are healthy, easy to prep, and lunchbox-approved:
1. Bento Boxes
How to Build It:
- Protein: Grilled chicken, boiled eggs, beans, or cheese cubes
- Veggies: Carrots, cucumbers, bell peppers
- Whole grain: Crackers, pita chips, or mini sandwiches
- Dip: Hummus, guac, ranch, or yogurt
Why It Works: Fun compartments = more fun to eat.
Tip: Use silicone muffin liners to separate foods in any container.
Tip: Use silicone muffin liners to separate foods in any container.
2. Protein Pasta Salads
How to Build It:
- Pasta + chopped veggies (cucumber, cherry tomatoes, shredded carrots)
- Add chicken, chickpeas, or mozzarella
- Toss with dressing or pesto
Prep Tip: Store in containers for grab-and-go lunches.
Kid Tip: Use bowtie or spiral pasta for fun shapes.
Kid Tip: Use bowtie or spiral pasta for fun shapes.
3. Wrap Roll-Ups
Two Ideas:
- Turkey & cheese rolled in a tortilla
- Hummus + shredded carrots, spinach, and cucumber
Why It Works: Easy to hold and mess-free.
Make It Fun: Slice into pinwheels for younger kids.
Make It Fun: Slice into pinwheels for younger kids.
4. Fruit Kabobs + Yogurt Dip
How to Build It:
- Skewer grapes, melon, berries, apples
- Serve with Greek yogurt mixed with honey or cinnamon
Kid Tip: Let them thread their own fruit!
Storage Tip: Use lemon juice to keep apples or bananas from browning.
Storage Tip: Use lemon juice to keep apples or bananas from browning.
5. Mini DIY “Lunchables”
What to Pack:
- Deli meat, cheese squares, crackers
- Fruit, cucumbers, or pickles
- Optional treat: mini cookie or nut-free trail mix
Why It Works: All the fun of store-bought Lunchables—without the additives.
6. Breakfast-for-Lunch
What to Pack:
- Mini pancakes or waffles (cut in halves)
- Turkey sausage or boiled egg
- Fruit + maple syrup or nut-free butter
Tip: Use leftover pancakes from the weekend!
7. Quesadilla Triangles
How to Build It:
- Cheese + beans or chicken inside a tortilla
- Cut into wedges, add salsa or guac
- Side of fruit or veggies
Storage Tip: Wrap cooled quesadillas and store in the fridge for up to 3 days.
8. Rice or Grain Bowls
How to Build It:
- Base of rice, quinoa, or couscous
- Top with black beans, corn, cheese, lettuce, salsa
Kid Tip: Pack toppings separately so they can build their own bowl at lunch.
9. Fruit + Veggie Snack Boxes
What to Pack:
- Grapes, apple slices, orange segments
- Carrots, snap peas, or pepper strips
- Cheese stick + pretzels or popcorn
Perfect For: Snack-lovers or kids with lighter appetites.
9. Fruit + Veggie Snack Boxes
What to Pack:
- Grapes, apple slices, orange segments
- Carrots, snap peas, or pepper strips
- Cheese stick + pretzels or popcorn
Perfect For: Snack-lovers or kids with lighter appetites.
10. Nut-Free Energy Bites or Muffins
Why Include It: Keeps kids full between meals.
Ideas:
- Oatmeal banana mini muffins
- No-bake bites (oats, sunflower seed butter, raisins, honey)
- Apple cinnamon or pumpkin mini loaves
Storage Tip: Freeze in batches and defrost overnight.
Bonus Packing Tips:
- Prep proteins and veggies on Sunday
- Use reusable containers or bento boxes
- Add a fun note or sticker
- Store lunches in labeled fridge bins (by day or child)
1. Sheet Pan Dinners
One pan, zero stress.
Why it’s great: Minimal cleanup and full of flavor.
How to Make It:
- Pick a protein: chicken thighs, sausage, salmon, or tofu
- Add chopped veggies: broccoli, carrots, bell peppers, etc.
- Toss with olive oil + seasoning (try garlic powder, Italian herbs, paprika)
- Roast at 400°F for 25–35 mins
Ideas to Try:
- Honey garlic chicken + sweet potatoes + green beans
- BBQ sausage + red potatoes + corn
- Pesto salmon + cherry tomatoes + asparagus
2. Slow Cooker (or Instant Pot) Magic
Set it and forget it.
Why it’s great: Cooks while you work or run errands.
Easy Meals to Try:
- Chili: Ground turkey, beans, corn, tomatoes, taco seasoning
- Taco Meat: Shredded chicken or ground beef
- BBQ Pulled Chicken: Chicken + BBQ sauce + onions
Tips:
- Prep freezer bags with ingredients ahead of time
- Use leftovers for lunch the next day!
3. Freezer Stir-Fry + Rice
Dinner in under 15 minutes.
Why it’s great: Pre-chopped veggies and sauces = super fast.
How to Make It:
- Use a freezer stir-fry mix or prep your own
- Add protein: chicken, shrimp, or tofu
- Stir-fry in sesame oil, then toss with store-bought sauce
- Serve over instant rice, noodles, or quinoa
Pro Tip: Stock frozen rice or microwaveable grain packs for extra speed.
4. Pasta Night with a Twist
Quick, budget-friendly, and always a hit.
Why it’s great: Easy to customize for picky eaters.
Make It Fun:
- Rotate sauces: marinara, pesto, Alfredo, or garlic oil
- Try different proteins: meatballs, grilled chicken, chickpeas
- Add mix-ins: spinach, mushrooms, cherry tomatoes
Quick Fixes:
- Use frozen meatballs or rotisserie chicken
- Add a bagged salad and frozen garlic bread for a full meal
5. Taco Tuesday Bar (That Lasts All Week)
Everyone builds their own.
Why it’s great: Tacos today = leftovers tomorrow.
What to Prep:
- Taco filling: ground beef, turkey, or black beans + lentils
- Toppings: chopped lettuce, tomatoes, cheese, onions, olives
- Sides: rice, salsa, corn, tortilla chips
Serve As:
- Classic tacos
- Taco bowls
- Nachos
- Quesadillas
Pro Tip: Store toppings in divided containers so you only prep once for multiple meals.
🔁 Bonus: Make a Weekly Dinner Theme
Simplify planning with theme nights so you’re never stuck guessing:
- Monday – Meatless
- Tuesday – Tacos
- Wednesday – Slow Cooker
- Thursday – Pasta
- Friday – Leftovers or Takeout
5 Easy Tips to Start the School Year Calm & Confident
Back-to-School Without the Stress
Back-to-school season isn’t just about shopping for supplies—it’s about getting your mindset (and your home) ready for a fresh start. Whether you’re calming first-day jitters, juggling a teen’s busy schedule, or just trying to stay sane, a little planning goes a long way.
Here are 5 simple ways to stay organized, reduce stress, and kick off the school year with confidence:
1️⃣ Set Up a Family Calendar (and Color-Code It!)
Why: Keeps everyone on track and in sync.
How: Use a wall calendar, whiteboard, or a shared digital app (like Google Calendar or Cozi). Assign each family member a color for quick reference.
What to Include: School schedules, sports, work events, birthdays, deadlines.
Pro Tip: Hang it in a high-traffic spot like the kitchen or mudroom—no more “I forgot” excuses!
2️⃣ Create a School Supply Station
Why: Avoid last-minute store runs and scattered supplies.
How: Check your school’s supply list (most are online). Take inventory before buying. Set up bins or drawers for paper, pencils, and art supplies all in one place.
Pro Tip: Stock up on easy-to-lose items (like glue sticks and earbuds) and keep extras in a hidden “supply stash.”
3️⃣ Set Up a Backpack + Homework Zone
Why: A dedicated spot makes after-school routines easier.
How: Create a drop zone near the door for backpacks, shoes, and lunchboxes. Then, set up a homework area with:
- Good lighting
- A clean table or desk
- A caddy with essentials (pencils, scissors, etc.)
No desk? Use a rolling cart or tray to create a portable workspace.
Pro Tip: Create a simple routine: “Snack, unpack, homework, free time.”
With a few smart systems in place, your home will run smoother—and everyone can head into the school year feeling cool, calm, and collected.
You’ve got this! 💪📚
You’re More Ready Than You Think
Back-to-school season doesn’t have to mean chaos and stress. With a little planning, some fresh routines, and a few smart systems in place, you can set your family up for a smoother, more confident start.
Remember: perfection isn’t the goal—progress is. Whether you’re tackling sleep schedules, meal prep, or organizing the endless school papers, every small step makes a big difference.
Take a deep breath, trust your prep, and know that you’ve got this. Here’s to a fresh start, a strong routine, and your best school year yet! 🎒✏️🍎
Have a happy, healthy school year!
- Do you get stressed over the holidays?
- Is it difficult to focus on the joy in the long to do lists?
- Do you wish you had time to truly engage in the season?
- Do you struggle with holiday blues and unmet expectations?*
Wait until you have family and friends saying, "Wow, how did you get all of this done!" Or, "It smells heavenly in here!" Or how about, "You just seem so calm and full of joy? How do you do it?" Let's explore some ways you can prepare yourself so when the last minute hustle and bustle arrive, you are focusing on the warmth and peace of this beautiful season.
Diffusing for Mental Health
There are three major ways to use our essential oils. Some choose to use only one way while others choose to use all three. No matter how you are using the oils, they are going into your body so it is crucial to choose only high quality oils that have not been tampered with and have been distilled with your health in mind, not just a pretty smell.
EVERYTHING you breathe, ingest, or apply is a part of your health story.
At times we choose the method of diffusing (or inhaling) over topical or ingestion because it is extremely effective for:
- Emotions
- Mental Support
- Respiratory Support
- Rest & Relaxation
The short, quick version: Breathing our oils has the potential to make us happier, healthier, and more focused. It sends messages to our brain helping us to rest, reset, and recharge. It is an inexpensive and effective way to get a lot of oils into a room full of people. You can play with combinations to find the ones you love and that are the most beneficial to you!
If you want the long, detailed version: READ MORE ABOUT THE BENEFITS OF DIFFUSING HERE
CHRISTMAS SPIRIT DOES WHAT?
When we think of Christmas Spirit Oil, we often think about replacing our candles with a nice scent that won't harm us with fragrance. And it is definitely that! But the benefits of Christmas Spirit go so much deeper!
The oils in Christmas Spirit not only smell incredible and festive, they are wonderful emotional support tools!
Christmas Spirit specifically can help us in processing family memories and emotions tied to those connections. A huge need this time of year, right??
Orange and other citrus oils are bright, happy and help stimulate creativity. When we are overwhelmed emotionally or are feeling undervalued or not heard, our creativity can suffer. Citrus oils, especially Orange, can help us shift our focus back towards our needs when we use them intentionally!
The Spruce and Evergreen family of oils are the ones to reach for when you feel like you are comparing yourself to others, are feeling undervalued or as though your unique voice has no place.
Cinnamon Bark is spicy and sweet, alerting to the senses and the mind. It can help move sadness and grief through the body as it physically warms the skin and helps us stay in our bodies (versus constantly being in our thoughts and emotions) so we can process and heal.
As you diffuse your Christmas Spirit today, stop for a moment and breathe deeply, connect to what is truly happening in your body and emotions and use this oil blend to help get your body back into safety. Read more about how to process and release emotions in this powerful book Releasing Emotional Patterns with Essential Oils GET YOUR COPY HERE
STRESS AND YOUR ADRENALS
Stress stored and fought by the body is possibly the number one health danger. It is truly a danger to so many pieces of your health and life puzzle, so making sure we have tools to help our bodies physically and emotionally deal with stress is one of the biggest positive changes we can make.
Why is stress so dangerous? Let’s take a look at what happens when you're stressed.
Your adrenal glands go into overdrive and your cortisol levels go up. High levels of cortisol cause the body to scavenge for protein to convert into glucose to provide energy for the brain to deal with the perceived stress (this also severely depresses the immune system).
So, adrenaline kicks in. Your adrenals can spike creating a feeling of energy then crash with extreme fatigue when they run out of materials to work with. (This looks like feeling fine in the morning, but getting tired or overwhelmed when contemplating work.)
This cycle is fine in the very short term. In fact it keeps you safe in dangerous situations. But it was never meant to be turned on as much as it is in our modern world.
When cortisol is produced too frequently, it can cause feelings of fatigue, difficulty maintaining healthy weight, and difficulty maintaining optimal health of cardiovascular systems.
When cortisol levels are chronically high, it affects the hypothalamic-pituitary-adrenal axis, basically affecting all your hormones and disrupting the natural feedback loop. This causes the body to be less sensitive to the ‘Stop Signal,' and creates a vicious cycle of elevated stress signals.
This is not what we want. But we have the tools to fight this vicious cycle!
NUTMEG: THE POWER PLAYER
We know we need to combat the stress and support our adrenals which we can do with sunlight, sleep, protein, and emotional support. So why do we also add the Nutmeg Oil?
Nutmeg Oil is warm, welcoming, and energizing to the mind and body. It is amazing support for our adrenals, but it also helps us manage stress and supports immune health. Inhaling Nutmeg can even send a soothing hello signal to your tired brain and overworked thyroid and adrenals.
Nutmeg is known to soothe stress, calm nerves, release serotonin, stimulate the brain, detoxify the liver, and boost oxygen in the body. All of these combined mean your stressed body and adrenals say a giant THANK YOU with regular exposure to this warm, spicy friend.
UNDERSTANDING THE HOLIDAY BLUES
The holiday season is often seen as a joyful, festive time filled with gatherings, decorations, and celebration. But for many people, this season can also bring about feelings of sadness, stress, and loneliness — often called the “holiday blues.”
So, why do the holiday blues happen? Here are a few common reasons:
High Expectations: We’re surrounded by images of “perfect” holidays — happy families, elaborate meals, and tons of gifts. These unrealistic expectations can create pressure, making us feel like we’re falling short.
Financial Stress: The costs of travel, gifts, and events can add up quickly, creating stress or even guilt if we feel like we can’t give enough.
Social Isolation: If we’re far from loved ones or going through a difficult time, the holidays can amplify feelings of loneliness.
Seasonal Changes: The lack of sunlight and shorter days in winter can affect our mood and energy levels, contributing to seasonal affective disorder (SAD) for some.
Reflecting on Loss: The holiday season can bring up memories of loved ones we’ve lost, as well as other significant life changes, which can feel especially poignant at this time of year. If you’re feeling down this season, remember that you’re not alone, and it’s okay to reach out for support. Be gentle with yourself, set realistic expectations, and consider connecting with others, even if it’s virtually or through simple messages.
Holidays don’t have to be perfect to be meaningful. Sometimes, a little self-care and perspective can go a long way in making this season a bit brighter.
PRACTICING GRATITUDE BY JOURNALING
Did you know that something as simple as writing down things you’re grateful for can make a big difference in your mental and emotional well-being? Gratitude journaling is a powerful practice where you take a few moments each day to reflect on the positive aspects of life, and it comes with amazing benefits:
Boosts Mental Health: Gratitude journaling shifts our focus from what we lack to what we have. By regularly noticing the good around us, we can reduce negative thoughts, ease symptoms of anxiety and depression, and build resilience.
Improves Emotional Well-being: When we appreciate what we have, we experience more positive emotions like happiness, contentment, and even wonder. This can lead to better relationships, greater self-confidence, and a general uplift in mood.
Better Sleep & Stress Relief: Taking time to journal about things you’re grateful for — especially before bed — can help you relax and unwind, leading to more restful sleep and less stress.
Builds Resilience: Focusing on gratitude helps us approach challenges with a positive mindset, making it easier to cope during difficult times. Even on tough days, finding one or two things to be thankful for can be grounding and comforting.
CREATE A HOLIDAY LIST TO SPARK JOY THIS SEASON
The right music can instantly lift our spirits, and holiday songs are no exception. Whether you’re a fan of classic carols, jazzy tunes, or modern pop hits, making a holiday playlist is a great way to find your joy and bring some warmth to the season.
Here’s why a holiday playlist can make all the difference:
Instant Mood Booster: Music has a unique way of bringing up happy memories and boosting our mood. A cheerful holiday playlist can help you feel more connected to the season’s magic, even on days when it’s hard to get in the spirit.
Reduces Stress: The holidays can get busy and overwhelming. Taking a few minutes to relax with your favorite festive songs can provide a calming break and help reduce stress.
Sets the Scene: Playing holiday music can set a cozy, welcoming vibe whether you’re decorating, cooking, or hosting. It brings everyone into the holiday spirit and makes even the simplest moments feel more special.
Personalize Your Joy: Curate a mix that feels meaningful to you! Add songs that bring back good memories, or try something new. The goal is to create a playlist that resonates with your sense of holiday joy, whatever that may look like.
So, grab your favorite tunes, add a few that make you want to sing along, and let the music bring some cheer into each day. Happy listening!
IMPLEMENTING YOUR TOOLS AND HANDLING THE HOLIDAYS LIKE A BOSS
How are you going to prepare your mind and body to handle the upcoming holiday stress? You are going to implement all the tools you just read about.
Starting now, begin following these daily steps until the holiday season is over. These steps will help you feel more calm, cooler under pressure, and on top of your game:
- Apply Nutmeg Oil (I recommend putting a roller on your bottle and rolling over adrenals and back of neck!)
- Diffuse Christmas Spirit (try some of the new recipes below using Christmas Spirit this month!)
- Journal small gratitudes each day.
Anthro Christmas: 5 Christmas Spirit, 3 grapefruit, 3 bergamot, 2 clove
Sweet Christmas: 5 Christmas Spirit, 5 vanilla
Enchanted Forest: 5 drops Christmas Spirit, 3 drops Pine, 4 drops Grapefruit
Festivities Await: 6 drops Christmas Spirit, 5 drops Vanilla
Peppermint Twist: 4 drops Peppermint, 6 drops Christmas Spirit
Mulled Cider: 4 drops Christmas Spirit, 3 drops Clove, 3 drops Grapefruit, 2 drops Lemon
NEED OILS?
If you don't already have quality essential oils in your arsenal, now is the time. Order using the link below (you can add or remove anything you choose from your cart before checkout) to get the Christmas Spirit and Nutmeg essential oils and my favorite diffuser. Order at least 50pv and add coupon code SHAREYL at checkout for an additional 10% off from me! Then join my community on Facebook for all the wellness tips your heart desires.
(Desert Mist Diffuser, Christmas Spirit and Nutmeg EOs)
(Fresh Start Diffuser, Thieves All Purpose Plant Based Cleaner, Grapefruit, Vanilla, Christmas Spirit, Evergreen Essence, Peppermint, and Nutmeg EOs)
Connect with me on Facebook/Messenger @ JESSICA CIERI or KEEPING IT REAL WITH THE ESSENTOILS
Private Facebook Wellness Group for Customers
www.keepingitrealwiththeessentoils.com
