5 Back-to-School Health Tips for Families | Blue Shield of California

As students across California gear up for the new school year, it’s the perfect time for families to take a pause and prioritize their children’s physical and mental well-being. Whether your child is entering kindergarten or your teen is heading off to college, a little preparation now can make a big difference in their ability to thrive in the months ahead.

Dr. Scott Flinn, regional medical director at Blue Shield of California Promise Health Plan, gives five tips to help families start the school year on a strong note.

1. Make sure vaccinations are up to date

Vaccinations are one of the most important tools for preventing illness and keeping school communities healthy. As school districts require certain immunizations to enroll, this is a great time to review your child’s vaccination record with their healthcare provider.

“Vaccinations aren’t just about meeting school requirements — they’re about protecting your child and the people around them,” said Dr. Flinn. “Each year in schools, we see outbreaks of preventable diseases that could have been avoided with up-to-date immunizations.” Check with your pediatrician or primary care provider to ensure your child is current on all required and recommended vaccines.

2. Schedule an annual physical exam

Dr. Scott Flinn, Blue Shield of California Promise Health Plan

Back-to-school season is also an ideal time to book your child’s annual physical exam. This visit helps identify any potential health issues and ensures your child is physically ready to take on the academic and extracurricular demands of the school year. If your child plays sports, this visit can often serve as their sports physical too. “An annual checkup gives parents and kids the opportunity to ask questions, discuss development and catch any early signs of concerns,” said Dr. Flinn. “It’s a comprehensive snapshot of your child’s health as they head into a new school year.”

3. Ease into a school routine

Summer often means late nights and unstructured days, but returning to school requires a reset. Start adjusting bedtime and wake-up schedules at least two weeks before the first day of school. Establish consistent sleep routines, morning habits and screen-free wind-down time before bed. Try moving bedtime earlier in 15-minute increments to make the transition smoother. “Sleep has a direct impact on a child’s ability to focus, learn and regulate emotions,” said Dr. Flinn. “Getting back into a routine early will help them start the school year feeling rested and ready.”

4. Limit screen time and social media use

Blue Shield’s BlueSky Youth Mental Health Survey found that teens spend an average of 5.6 hours a day on social media. Excessive screen time has been linked to poor sleep, reduced physical activity, and increased anxiety and depression, especially in teens. As part of the back-to-school transition, help your child cut back on recreational screen time. Create daily screen limits, designate “tech-free” zones (like the dinner table and bedrooms), and encourage more outdoor activities or reading time. This is also a good opportunity to talk with your child about healthy social media use and how to manage digital stress.

5. Prepare college freshmen for a new level of independence

Heading off to college is a big life change — it is often the first time young adults are fully responsible for their health and daily routines. Parents can help by having proactive conversations about staying safe and healthy in this new environment. Talk about the importance of mental health, too. Make sure your child knows where campus health resources are and that it’s okay to ask for help. “Many college freshmen don’t realize how much they relied on their parents to manage their health,” explained Dr. Flinn. “Encourage them to make their own appointments, know their health insurance coverage and keep up with good habits like washing their hands, doing laundry regularly and getting enough sleep.”

By planning ahead, parents can help their children walk into the classroom — or onto campus — with confidence, resilience and the foundation for a healthy year ahead.

Resources for parents and students

Watch Dr. Flinn speak about these health and safety tips with CBS 8 in San Diego