How to Build a Healthy Summer Routine for Your Family

Summer break is a season of sunshine, free time, and family fun—but without a plan in place, it can also lead to chaos, inconsistent routines, and forgotten healthy habits. For children, particularly, this time away from school is a chance to rest, recharge, and grow in ways that school-year schedules sometimes don't allow.

As a pediatric practice, we often hear from parents who want to strike a balance between freedom and structure during the summer. The good news? You can create a routine that supports your child’s health and development and allows for the spontaneity and joy summer is known for.

Here’s how to build a healthy, flexible summer routine focused on four key areas: sleep, nutrition, physical activity, and learning.

1. Reestablish or Maintain a Healthy Sleep Schedule

Why it matters: Without school mornings as an anchor, many kids (and parents!) start to drift into late nights and long sleep-ins. While occasional flexibility is fine, irregular sleep patterns can affect mood, immunity, and even behavior.

According to the American Academy of Sleep Medicine, children between 6–12 years should get 9–12 hours of sleep per night, and teens (13–18 years) should aim for 8–10 hours.

Tips for managing summer sleep schedules:

• Stick to a consistent bedtime and wake-up time. Aim to stay within one hour of your child’s school-year sleep and wake windows. This will also make the back-to-school transition much easier in August.

• Create a calming bedtime routine. Bath time, a bedtime story, or a quiet chat before lights out can help kids wind down.

• Limit screens before bed. Blue light from tablets, phones, and TVs can disrupt the body’s natural sleep-wake cycle. Try turning off screens at least one hour before bedtime.

• Use natural light to your advantage. Exposure to natural light in the morning helps regulate the body’s circadian rhythm and improves nighttime sleep.

2. Make Balanced Meals a Daily Priority

Why it matters: During the summer, kids tend to snack more, eat at odd times, or rely on convenience foods while traveling or at camps. Nutrition plays a major role in energy levels, growth, and overall well-being.

How to keep meals balanced and fun:

• Follow the “half your plate fruits and vegetables” rule. Make meals colorful with berries, watermelon, cherry tomatoes, cucumbers, and other fresh, in-season produce.

• Get kids involved. Take them to a farmer’s market or let them help plan meals. When children have a say in food choices, they’re more likely to eat well.

• Prep ahead for busy days. Healthy grab-and-go snacks like hummus and veggies, string cheese, yogurt, trail mix, or homemade muffins can keep everyone fueled without relying on chips or fast food.

• Hydrate wisely. Kids may not realize how dehydrated they are until they’re cranky or lethargic. Water should be the go-to drink, especially during outdoor play. Consider adding a splash of 100% fruit juice or slices of lemon, lime, or cucumber to make it more exciting.

  
  

Need help with meal planning ideas? Check out MyPlate.gov’s resources tailored to children’s nutritional needs by age.

3. Prioritize Active Play (Every Day)

Why it matters: The CDC recommends that children and adolescents get at least 60 minutes of physical activity daily. In the summer, when school recess and P.E. are off the schedule, it’s important to make sure kids still get moving.

Fun ways to keep your family active:

• Start the day with movement. A family walk, bike ride, or short dance session can set a positive tone and burn off early energy.

• Create a “summer activity bucket list.” Include activities like swimming, hiking, hopscotch, jump rope, or water balloon games. Cross them off as you go.

• Make chores count. Washing the car, helping in the garden, or vacuuming can double as light physical activity.

• Look for local programs. Many community centers and libraries offer free or low-cost summer activities and fitness classes for kids. The Flower Mound Public Library has a great Summer reading program.

Pro tip: If the weather is too hot outside, have an indoor “movement station” with yoga mats, hula hoops, or streaming dance workouts on standby.

4. Keep Young Minds Engaged with Summer Learning

Why it matters: Without regular mental stimulation, kids can lose some of the academic gains they made during the school year. This phenomenon is often called the “summer slide.” Fortunately, a little daily learning can go a long way in preventing it.

Simple ways to promote summer learning:

• Set a “reading time” every day. Whether it's after lunch or before bed, 20–30 minutes of reading daily helps keep literacy skills sharp. Join your local library’s summer reading program for added motivation.

• Incorporate learning into everyday activities. Cooking together teaches math and science. Nature walks spark curiosity about biology and ecosystems. Even road trips can include fun geography lessons.

• Try educational apps or games. Commonsense.org has a list of the best free and educational apps for learning. Set limits on screen time, but don’t shy away from apps that reinforce math, reading, or problem-solving skills in a fun way.

• Let them explore their interests. Summer is a great time for kids to try something new—whether it’s learning to code, drawing, writing a comic book, or learning an instrument.

Making It All Work Together

So how do you fit all of this into a laid-back summer? Here’s the key: flexibility within a framework.

You don’t need to follow a strict hour-by-hour schedule. Instead, try breaking the day into blocks like:

• Morning: Wake up, eat breakfast, some light physical activity

• Late morning: Learning time, reading, quiet play

• Afternoon: Outdoor play, family outing, or camp

• Evening: Dinner, downtime, screen-free wind-down before bed

Post a simple visual schedule for your kids to see and check off throughout the day. This creates a rhythm without turning summer into “school at home.” We created a schedule to put on your fridge or another visible place for you and your kids. 

Summer should be a time of connection, exploration, and joy. By establishing a routine that prioritizes sleep, healthy meals, physical activity, and learning, you’re giving your children the tools they need to thrive—now and into the new school year.

And remember, the goal isn’t perfection. It’s progress. Even if the routine gets off track some days (hello, vacation or rainy-day movie marathons), your family will benefit from having a healthy baseline to return to.

Need support tailoring routines to your child’s age or developmental needs? Pediatric Health Partners and Dr. Kim Bookout are here to help. Call us to schedule a summer wellness visit or ask questions—we’re just a phone call away: 972-355-7900.