3 Essentials for Back to School

As the new school year approaches, parents often focus on preparing their children with the right supplies, like notebooks, pencils, and backpacks. However, beyond these basic items, there’s something even more critical to equip your child with—strength. Specifically, the mental, physical, and emotional strength they’ll need to navigate the challenges and opportunities of the school environment. These three forms of strength are the pillars that will support your child’s success, both academically and personally.

1. Mental Strength

Mental strength is the foundation of your child’s ability to persevere through challenges, maintain focus, and develop a positive mindset. It’s about perseverance, problem-solving, and the ability to bounce back from setbacks.  One thing I highly recommend is to teach transformational vocabulary. Is it a problem or a challenge?  Everyone loves a challenge!  

You can help build your child's mental strength by encouraging a positive mental attitude (PMA) - the belief that they can develop their abilities through indomitable spirit, setting small achievable goals, and working hard. 

When your child faces difficulties, instead of stepping in to solve the problem for them, guide them to find solutions on their own. This not only builds their confidence but also their ability to handle future challenges. Additionally, engage your child in activities that stimulate their brain, such as reading, puzzles, and educational games, which can enhance cognitive skills and boost mental agility.

2. Physical Strength

Physical health is closely tied to mental well-being and academic performance. A strong, healthy body supports a strong, healthy mind. Ensuring that your child gets regular exercise is crucial, as it improves concentration, reduces stress, and boosts energy levels. Whether through organized sports, dance classes, or my favorite, martial arts classes, which encompass all three of these skills, physical activity should be a regular part of their routine. 

Nutrition is equally important; a balanced diet rich in fruits, vegetables, whole grains, and lean proteins fuels your child’s body and brain, helping them stay alert and focused during school hours. Don’t underestimate the importance of sleep, either—children need between 9 and 11 hours of sleep per night to perform their best academically and physically.  Muscles grow when you are asleep.

3. Emotional Strength

Emotional strength is the cornerstone of healthy relationships, self-confidence, and the ability to handle stress. Children who are emotionally strong are better equipped to manage the social dynamics of school, from friendships to bully conflicts. You build emotional strength at home by creating an open, supportive environment where your child feels safe to express their feelings. Teach them coping strategies for managing stress, such as deep breathing exercises, mindfulness practices, or simply talking about their worries.  I love teaching kids to give themselves a “timeout “, calming down and relaxing.  

Encourage your kids to build strong connections with friends and family members, so they have a solid support network to rely on when needed.  It is critically important they have a strong team of friends in school for support.  Most importantly, model emotional strength yourself by demonstrating how to handle stress and setbacks in a healthy, constructive manner.

By focusing on these three critical areas—mental, physical, and emotional strength—you’re giving your child the best possible foundation for a successful school year. These strengths will help them navigate the academic and social challenges ahead and empower them to grow into strong, fearless, and confident individuals ready to take on the world.

Mike Bogdanski 

Putnam

Mike Bogdanski is a martial arts Grandmaster, child development expert and national anti-bullying activist.