Back-to-School Doesn’t Have to Mean Back-to-Chaos: A Simple Routine That Actually Works

School’s back in session. 🎒

If you’re like me, you thought: “Finally - a bit of time for me. Now I can really focus on my health, my routines, my goals…”

But here’s the reality most mamas face: a month from now, many of us will realize we’re in the exact same place we were before school started.

Why?

Because time alone isn’t the solution. Without a simple, sustainable plan and accountability, the days blur, energy dips, and all those “I’ll start tomorrow” promises fade into the background.

So today, I’m going to share a realistic back-to-school routine you can actually stick to — one that supports your hormone health, energy, physique, and family peace.

A Real Back-to-School Day, Done with Intention

Here’s what a day looks like when you start with intention, not just the to-do list.

I set my alarm just 15 minutes earlier. Not crazy early - just enough time to start the day on my terms.

I brush my teeth, pour a tall glass of water, and step outside while the coffee brews. The air is cooler than it will be in an hour (haha), the sun is just coming up, and I take a few slow stretches while thinking about why I’m doing today’s to-dos - not just crossing items off a list. It’s for my energy, health, and my family. I smile, because I’ve already started my day on purpose.

Back inside, I make a quick batch of protein oats for the family before the morning chaos kicks in. We wake the kids with music - starting calm and gradually building energy. While they’re getting ready, I take 60 seconds to set my intention:

"Build a family-focused future by taking intentional actions - serving my clients well, creating products I believe in, and holding space for what matters most."

At lunchtime, I step outside again. Even five minutes of sunlight and fresh air is a reset button - boosting vitamin D, mood, and cortisol balance. I fuel myself with something nutrient-dense - chicken, roasted veggies, avocado - so I can power through the afternoon without that 3pm energy crash.

After dinner, we tackle cleanup, pack lunches, lay out clothes, and jot down tomorrow’s top three priorities - then head out for a family walk. The fresh air and movement is grounding and connects us as a family.

Thirty minutes before bed, we shut down screens and head upstairs for gentle stretching and deep breathing (following a short YouTube audio is perfect if you don’t want to watch the screen). Finally, we sit together and share about our day - even 5–10 minutes of device-free conversation feels grounding and restorative.

The Simple Routine You Can Steal

Here’s the breakdown so you can start implementing today:

Morning (set your tone & energy)
1️⃣ Hydrate first thing – kickstarts metabolism, supports digestion, and boosts morning energy.
2️⃣ 5 minutes of movement – gentle stretches or mobility work to wake up joints and muscles. Bonus: get the kids involved with music or a mini dance party!
3️⃣ Protein-rich breakfast – stabilizes blood sugar and supports lean muscle growth (think eggs, turkey sausage, and apple-cinnamon oats).
4️⃣ Gratitude or intention setting – anchor your nervous system in calm, focus, and family-centered purpose. Remember why each of your to-dos exists.

Mid-Day (keep your energy steady)
1️⃣ Step outside – sunlight + fresh air improves mood, hormone balance, and focus.
2️⃣ Fuel smart – protein + colorful veggies prevent energy crashes. My go-to? A burrito bowl with lean ground meat, sautéed peppers and onions, over rice and beans.

Evening (wind down & restore)
1️⃣ Screens off 30 minutes before bed – help your brain release melatonin naturally.
2️⃣ Light stretching or deep breathing – signal to your body that it’s safe to rest. Family-friendly guided meditations work great.
3️⃣ Prep for tomorrow – lay out clothes, pack lunches, jot down top 3 priorities.
4️⃣ Connect with family – device-free conversation or play, even just 5–10 minutes, strengthens bonds and reduces stress.

Why This Works

Small, intentional actions stacked daily create consistency, energy, and family harmony. Over time, these habits:

• Support hormone balance (cortisol, insulin, thyroid)

• Boost energy and mood

• Help with lean muscle retention and physique

• Create a calm, predictable environment for your family

And the best part? It’s doable. No crazy early mornings, no rigid schedules - just real-life structure that sticks.

And here’s the game-changer:

✅ A clear workout schedule built to work with YOUR body and hormones – not random exercises. When your workouts are planned around your energy levels and hormonal rhythms, you actually enjoy them, stick with them, and see real results.

✅ A simple, achievable meal plan – takes the guesswork out of eating. When your meals are planned, balanced, and realistic, you remove stress, stay energized, and hit your goals without feeling deprived.

Consistency isn’t about doing more - it’s about doing what works, day after day.

Make It Even Easier with Support

If you’re tired of figuring it out on your own, my 8-Week Shred was designed exactly for this season - simple, sustainable routines + accountability and excitement that keep you going.

We’re closing prep week this weekend, and we officially start Monday, Aug 18. Only a few spots are left, so if you’re ready to stop “starting over” every month, [click here to join].

Here’s to a strong, calm, and energized school year!

— Coach Jenn