Stress-Free Summer Schedule for Kids & Parents — Talkspace

For most kids, summer means a break from the grind of the school year. It’s time to ditch the early alarms, forget about packing lunches, and just enjoy time together, soaking up sunshine for the two glorious months. For many parents, though, the freedom of summer can bring new stress into the home. How do you fill long days in a fun, meaningful way? How much screen time is too much? How do you avoid guilt over not doing enough? How can you get work done, keep up with chores, and survive the seemingly constant chants of “I’m bored”? 

If summer feels more overwhelming than relaxing this year, rest assured, you’re not alone. Struggling with how to get the most out of summers with the kids is pretty common. The good news is you don’t need a complex, color-coded schedule to enjoy summer. Flexible, low-pressure routines can make a massive difference for your peace of mind and your kids’ development. They help prevent the “summer slide” — the loss of scholastic momentum that research shows happens over summer. Having a summer schedule for kids helps. The challenging part is finding a rhythm that works for your family. 

Fortunately, we’re showing you how to do that here. Keep reading to find a summer plan that combines structure with flexibility, so everyone in your house will enjoy the magic of summer this year.   

How to Create a Summer Routine for Your Kids

A summer routine for kids is obviously going to be different from your typical school year schedule, and it’s not about controlling every moment of every day. Instead, focus on building a foundation where kids feel safe, free from anxiety, and supported in their social-emotional growth. Research suggests that schedules improve emotional well-being and reduce anxiety for kids. Creating a structured routine for your family also helps parental anxiety, too. 

Here’s how to create a summer schedule for kids that’s flexible and actually works for your family.

Identify your family’s needs first

Before you start mapping out every summer activity, think about your unique family situation. Knowing your priorities and restrictions upfront lets you make a realistic and sustainable summer schedule for your kids.

When making a schedule, think about:

• Your work schedule – Are you remote, in the office, or working a hybrid setup?
• Childcare support – Will grandparents, sitters, or day camps be helping out?
• Nap schedules – Do you have younger children who need regular rest times built in?
• Existing commitments – What sports, practices, therapy sessions, vacations, or doctor’s appointments are already scheduled?
• Your personal capacity – Take your own energy, stamina, and mental health into account.

Choose anchors, not hourly slots

Resist the temptation to micromanage every hour of the day. Using a time-blocking approach that’s tied to the natural rhythm of your household is much more effective.

Start by asking yourself: When do we generally eat meals, rest, or play outdoors? Then, create a predictable structure around your typical daily activities, starting with your morning routine and working your way through the day. This gives your kids structure so they know what to expect, but you don’t have to micromanage them.  

To use anchors instead of hours, think about every day as blocks of time, like:

• Morning routine: You need to wake up, eat breakfast, and get dressed. 
• Mid-morning: It’s time for active play like outside time, going to the park, or taking bike rides.
• Midday: Break for lunch, screen time, or quiet time.
• Afternoon: Let kids be creative with arts and crafts or give them reading time. You might also use this time for light educational activities a few times a week to reduce the summer slide effect.
• Every evening: Enjoy dedicated family time, followed by dinner and the bedtime routine.

Create a visual schedule together

Kids, especially younger ones, are more likely to follow a routine if they help create it. 

You can make it fun and creative with a big poster board or a printable template. Let kids decorate it by drawing pictures, adding stickers, or choosing the colors to code different activities. Working on a visual schedule together boosts buy-in by giving kids a sense of ownership and independence. It gives them a sense of pride when they stick to it throughout the week.

Rotate activities to keep things fresh

Every parent knows that variety is key to keeping kids engaged, which is why it’s a good idea to mix up plans and activities every few days. 

To help, you can sprinkle in some fun-themed days, like Try It Thursday or Science Sundays, or plan a special day for water play, nature walks, trips to the library, or anything that allows kids to explore something new. You can also create a menu of options they can choose from when time allows. Options can include both at-home activities and ventures out and about.

Build in transitions between activities

Kids of all ages benefit from having time to shift from one activity to the next. Incorporating rituals like snack breaks, a cleanup song, or a five-minute warning helps children anticipate what’s coming next, making transitions smoother and reducing the likelihood of meltdowns or resistance. 

Younger children may need visual timers or verbal countdowns to set expectations when transitioning from one task to another.

Adjust as you go

One of the best tips to consider while creating a summer schedule for kids is that a routine should support you, not stress you out. Be flexible and willing to admit if something isn’t working. 

Early on, it’s good to check in weekly and reflect on what worked well that week. This is also an opportunity to identify where you can improve moving forward. Don’t be afraid to tweak your plan at any point. Summer is long, and flexibility will be your friend.

Remember, the goal is not rigidity. Structured flexibility means finding a rhythm that meets your family’s needs while still allowing you to adapt. It’s the trick to keeping kids excited about their summer days. 

“Children are most successful when they know that a schedule is in place, as it prepares them to know what to expect and plan. However, it is also important to teach that flexibility in schedules/structures is necessary. Showing children that adjustments and adaptations to schedules happen from time to time allows them to be ready for unexpected issues. Allow for the ‘negative’ emotions (frustration, disappointment, sadness) to be present but also model that it’s okay to feel this way, but other viable options are out there.”

– Talkspace therapist Minkyung Chung, MS, LMHC

Sample Daily Summer Schedule (Adaptable for All Ages)

Use the following sample schedule for summer as a starting point. You’ll notice how easy it is to adapt it to your children’s ages. The idea works for parenting toddlers, school-age kids, and even parenting teenagers, as long as you think of this as a template, not a rulebook.

Here are some additional tips for adjusting your summer routine for kids by age:

• For toddlers: Keep nap and snack time consistent and use shorter activity blocks.
• School-aged children: Involve your child in choosing activities.
• Teens: Offering teens more autonomy and independence helps them learn to plan a healthy and productive daily rhythm.

Tips for Maintaining Balance and Sanity

Even the best plans aren’t totally foolproof. If you’re feeling overwhelmed by the challenges of parenting during summer, remember that it should be fun, not stressful. The following expert tips can help you keep emotional well-being front and center as you create a balanced summer schedule.

Involve kids in the planning

Give kids as much age-appropriate freedom as possible. You can let your child choose daily activities, or challenge them to plan an upcoming theme day. Involving them will reduce resistance and get them excited about upcoming activities. It can also boost confidence and let them practice decision-making skills they’ll use throughout life.

Build in quiet time for everyone

Daily downtime is important for both kids and caregivers. According to research, quiet time supports emotional regulation and helps prevent sensory overload. It doesn’t have to be strict nap time, either. It’s just a chance for everyone, including parents, to have a break, rest, and recharge. 

As your children outgrow naps, this part of the day can transform into reading time or independent play. Even quiet free play is valuable. Studies show it helps kids build important self-regulation skills they’ll need as adults. 

“Downtime is so important for everyone, especially children. It allows them to take a break from a packed schedule and relax. It starts the practice of a healthy self-care routine. By modeling that as parents, we also show the children that it is okay to take some time to relax and take care of themselves. It sets children up for the idea and practice of health boundaries and balance in life. For parents, it allows time to breathe and recenter themselves to be present for their children later on.”

– Talkspace therapist Minkyung Chung, MS, LMHC

Keep screen time in check without guilt

Managing screen time is often a stressful part of parenting, but it’s OK to allow some flexibility, especially on the tough days. The American Academy of Child and Adolescent Psychiatry says balancing screen time supports healthy growth and development. 

Experts suggest the following screen time limits by age:

Setting reasonable limits can prevent sleep issues, declines in grades, mood problems, body image issues, and more. Remember, it’s about balance. An occasional movie marathon or video game session won’t derail your summer or ruin your kid.

When to Ask for Help (and Why It’s OK)

No matter how good it is, a schedule for summer won’t erase all your stress, but it’s a good place to start. If you’re struggling to manage the summer months and you notice increased irritability, difficulty sleeping, or feeling overwhelmed by even small tasks, it may be time to seek help. You’re not alone. Almost all parents can relate to the toll that juggling work, childcare, and family needs takes.

Reaching out for emotional, mental, or physical support is a crucial part of self-care for parents. Therapy can be a valuable tool for all parents. Whether you’re managing a crisis or just trying to stay grounded, taking care of your own well-being is the best way to model healthy coping skills. 

If the mental load of summer feels heavy this year, Talkspace makes getting help through ongoing therapy convenient and affordable. Find out why therapy is for everyone in the family, from kids and teens to parents, and you connect with an online licensed therapist when, where, and how it works for you, without putting your family’s needs on hold.