When we think about student success, it’s easy to solely focus on academic milestones like test scores, report cards, and university acceptances. However, lasting success in school is shaped by something much deeper: our day-to-day habits, mindsets, and relationships that form the foundation for learning.

As a parent and educator with over 20 years of experience—teaching various grade levels, serving as a learning support teacher, and now working as a behaviour interventionist—I’ve seen firsthand how the right support and environment can transform academic stress into a powerful opportunity for growth and achievement.

Drawing from my professional insights as an educator and my personal journey as a parent, this article will explore 10 practical, research-informed tips families and educators can use to foster environments that empower their children to turn anxiety into success.

1. Promote Independence and Responsibility
From an early age, children seek independence in small ways, whether it’s attempting to tie their own shoes, choosing their own clothes or deciding which book to read. Research shows that when adults support this drive for independence, children develop better self-regulation and perform better academically (Grolnick & Ryan, 1989). In both home and educational settings, opportunities to make age-appropriate decisions and take on simple responsibilities can help build this sense of agency. This can look like letting children pack their own homework, managing their school bag and assigning them to classroom chores. Over time, these small acts of independence build their resilience to face bigger challenges in school with self-assurance rather than anxiety.

2. Nourish the Brain and Body
Research shows that nutrition plays a key role in children’s cognitive development, concentration, and energy levels (DiGirolamo, Ochaeta, & Mejía Flores, 2020). A balanced diet rich in fruits, vegetables, whole grains, and proteins, paired with proper hydration, will significantly enhance a child’s ability to stay engaged in learning.

In my classroom previously, I only permitted healthy snacks and water. Over time, parents shared that this simple structure helped their children adopt healthier eating habits, which translated into improved attention and focus in learning.

3. Be Consistent with Expectations
Predictable rules and routines help children better understand boundaries and develop self-discipline, which are critical for their developmental readiness (Ren, Boise, & Cheung, 2022). It is imperative to establish and communicate these expectations in both the classroom and at home. This consistency creates a stable environment with reduced uncertainty, enabling children to channel their energy into academic preparation instead of feeling anxious about what to expect. 

4. Establish Structured Routines
Children thrive in environments with predictable routines. By setting consistent daily routines for wake-up times, meals, homework, and bedtimes, we can lay a strong foundation for children to manage their responsibilities effectively. When I was a teacher, I maintained a structured class where routines and expectations were clearly defined. This provided my students with a sense of security, enabling them to focus on their learning with confidence.

5. Encourage a Growth Mindset
Challenges are inevitable, but it is those who turn roadblocks into opportunities for growth that succeed. According to Dr Carol Dweck, individuals navigate life using one of two mindsets—the fixed or the growth mindset. Those with a fixed mindset believe that their abilities are static, which can limit their potential and result in them feeling stuck in the face of failure. On the other hand, those with a growth mindset believe that abilities can be developed through effort and perseverance, helping them view setbacks as learning opportunities.

As parents and educators, the way we praise children profoundly impacts their mindset. Research shows that when we praise children for being smart instead of working hard, it sends a message that their accomplishments are tied to something innate (Mueller & Dweck, 1998). This is why in my classroom, I often said, “Practice makes progress,” and “Mistakes are how we learn and grow.” These messages reinforce the importance of perseverance and self-improvement, promoting a growth mindset amongst my students.

6. Monitor and Limit Screen Time
In a world dominated by screens, parents and educators play a crucial role in helping kids strike a balance between screen time and other activities. Child behavioural expert Dr Jennifer Cross points out that excessive screen use can hinder children’s engagement in outdoor activities and play, which are vital for fostering creativity and social skills. Emerging studies show that excessive screen time is associated with poorer academic performance and cognitive development. To address this challenge, it’s important to set clear limits on when and how long children can use screens. As a homeroom teacher, I advise parents to monitor their child’s screen time and ensure that mobile devices are charged outside of their child’s bedroom to avoid distractions at night. We should seek to promote alternative activities like outdoor play, arts, and hands-on projects to foster cognitive and social growth.

7. Prioritise Healthy Sleep Habits
Sleep is a critical component of cognitive function, emotional regulation and overall well-being. Research has shown that when children do not receive sufficient sleep, their ability to focus, retain information, and perform under pressure declines significantly (Hershner, 2020). Establishing consistent bedtime routines and limiting screen exposure are small changes that yield significant benefits. The National Sleep Foundation recommends turning off phones and  computers at least an hour before bedtime for optimal sleep. If your child is struggling to wake up in the mornings, try adjusting their bedtime by 30 minutes at a time until they are well-rested. Small changes can make a big difference in their energy, focus, and readiness for the school day.

8. Encourage a Love for Reading
In an age of digitalisation, reading remains one of the most powerful tools for cognitive development. Research indicates that children who read for pleasure early on demonstrate improved cognitive outcomes and mental health later in adolescence (Sun et al., 2024). 

Fostering a love for reading starts with modelling it. When children see the adults in their lives enjoying books, they learn to associate reading with pleasure rather than obligation. We can help cultivate good reading habits in our children by setting aside daily reading time, visiting libraries with them and encouraging them to explore different genres. For older children, reading alongside them and engaging in meaningful discussions about the books they are reading can turn into a shared and enriching experience.

As a teacher, I always reminded my students to read every evening and encouraged parents to read with their children daily during parent-teacher conferences. By encouraging a love for reading, we can empower our children to become lifelong learners.

9. Spend Quality Time Together
The strongest motivator is not always rewards or consequences, but often, it is a connection. Research shows that strong, supportive relationships are key to student motivation and engagement (Butler et al., 2022). When children feel close to the adults in their lives, they are more open to learning, more willing to take risks, and more resilient in the face of setbacks.

This connection is built in small, everyday moments: conversations at the dinner table, sharing a book, going for a walk, or laughing over a movie. These interactions may seem simple, but over time, they lay the foundation for trust, confidence, and emotional well-being. As both an educator and parent, I have seen how powerful this can be. In the classroom, I connect with my students by expressing genuine interest in what matters to them. Similarly, as a parent, I have found that engaging with my son’s interests, such as playing basketball with him, has helped me spend quality time with him and strengthen our relationship.

10. Support Social-Emotional Learning
Social-Emotional Learning (SEL) is essential for nurturing well-rounded children. Yet, it is common to overlook its importance in the daily rush of academic demands and extracurricular activities. By helping children build strong social skills and emotional regulation, we can equip them with the tools they need to better manage stress and anxiety during challenging times, like their exams. Research shows that SEL not only improves achievements by an average of 11 percentile points, but also increases prosocial behaviours (such as kindness, sharing and empathy) and improves student attitude towards school (Durlak et al., 2011).

As educators and parents, we can support our children by:
• Teaching problem-solving strategies and encouraging positive interactions with their peers.
• Organising playdates or social activities to provide opportunities for children to practice these skills.
• Utilising resources such as the URSTRONG programme to support the development of children’s social skills.

By implementing these strategies consistently, you can create a supportive home and school environment that not only enhances children’s academic success but also promotes their overall well-being. Small, consistent efforts can help children develop lifelong healthy habits which can help them be more successful in school and beyond.