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Be a Role Model with These Self Care Tips During Virtual or At-home Learning

Do Not Give In to the Back-to-School Blues

The back-to-school experience will be different this year and unlike previous school years. It can be a stressful time for parents as well. The list below provides actions and considerations regarding your and your child’s well-being as you transition to virtual or at-home learning.

Practice the below five self-care tips:

  • Take breaks – Taking five-minute breaks has several benefits. Below are examples of some activities you can do in five minutes or less for rest breaks.
    • Take several short breaks throughout the day, about every hour. Make sure they include some movement.
      • Take a short walk away from your workstation.
      • Stand up and stretch or walk in place at your desk without looking at your computer monitor.
      • Change positions at your workstation.
      • Have a drink of water or a light snack.
  • Get plenty of sleep – Limit the use of electronics at bedtime, or even right before, and get seven to eight hours of sleep.
  • Exercise – Participate in virtual or socially-distanced physical activity. If not provided by the school, identify ways to add physical activity to your child’s daily routine. Thirty minutes, three to five times a week is recommended. When at home, incorporate exercise in normal activities so it does not feel like a task. For example, squats while washing dishes, single leg stance when putting away laundry, family walk before or after dinner.
  • Eat well – If your child participates in school meal programs, identify how your school district plans to make meals available to students who are learning virtually at home. If cooking at home, remember to balance vegetables, protein, grains, fruits and dairy. USDA Choose My Plate
  • Stay socially connected – Identify opportunities for your child to connect with peers and be social – either virtually or in person, while maintaining physical distance.


CDC COVID 19 Checklist to Guide Parents and Caregivers

USDA Choose My Plate

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