Summer days are full of sunshine, snacks, and… schedule chaos? While the season brings so much joy, the shift in daily rhythm can leave even the most organized families feeling a little out of sync. So, how do you soak up the spontaneity of summer and keep some structure that supports your little one’s growth (and your sanity)?
We sat down with Jessica Irwin, a pediatric occupational therapist and founder of Rooted in Routine, to chat all things summer rhythms: from bedtime shifts to sibling squabbles, and everything in between.
With her expert tips and gentle guidance, you’ll learn how to build flexible, feel-good routines that help your family stay grounded — without missing out on the magic of summertime!
Tell us a bit about yourself! What sparked your love for helping families find their rhythm?
Hi, I’m Jess! I’m a pediatric occupational therapist and a mom of two young boys. Through my work as an OT, I’ve spent years helping families support their child’s development in ways that feel manageable and meaningful in everyday life.
When I became a mom myself, I quickly realized just how overwhelming it can feel to juggle everything — and how routines made a huge difference for both my kids and for myself! I created Rooted in Routine to help parents build simple, flexible routines that support their child's growth and make daily life easier.
Given your experience, what’s your advice for adjusting kiddos to summer bedtimes without meltdowns?
I recommend aiming to keep your child’s bedtime within an hour of their usual time. This helps protect their sleep rhythms, making it easier for them to fall asleep and wake up feeling rested — and the same goes for grown-ups, too! One simple (and very effective) tip is to darken their sleep space as much as possible. Blackout curtains can make a BIG difference, and for extra stubborn light, it’s worth temporarily taping the edges of the curtains to the wall.
Also, start dimming the lights in your home about 30–60 minutes before bedtime. Keeping the whole environment a little darker helps circadian rhythms and bodies (kids *and* grown-ups!) naturally produce melatonin (the sleep inducing hormone), which makes falling asleep easier.
How can families avoid overscheduling the calendar and embrace the spontaneity or slowness of summer?
When it comes to avoiding overscheduling, it’s really about knowing your child. Pay attention to how your child seems during and after a busy day — if you notice more meltdowns or clinginess, it’s a good sign they need more downtime.
One simple strategy I like to recommend is the “every other” pattern: if one day is full of activities and outings, try to keep the next day more low-key at home. This balance can make a big difference in helping kids (and parents) enjoy summer without feeling overstimulated or burnt out — and it works *really* well on vacations, too!
For parents juggling camps, vacations, and playdates: any tips for helping kids ease in and out of new routines?
One of the best things you can do is simply talk through the upcoming day or week with your child. For example, you might say, “Tomorrow you’ll be going to a new camp. First, we’ll check you in, then you’ll meet your group and start with some games outside.” Giving them a clear picture helps reduce uncertainty and anxiety.
For some kids, having a visual can also be really helpful. You can use a simple weekly calendar, a written list, or even draw pictures together to show what’s coming up. This can help children even if they cannot read yet have something concrete to refer back to.
Lastly, try to build in a little extra time for transitions. Kids often need a few more minutes to warm up to a new place, say goodbye, or shift gears. Having that buffer of extra transition time can help everyone feel less rushed and stressed.
How can parents support toddlers who are used to the rhythm of daycare or preschool?
Try to stick to regular morning routines (ideally without screen time!), consistent meal and snack times, a set nap or quiet time, and plenty of time outdoors. Focusing on these core building blocks can help your toddler feel more grounded and secure, even when their environment has shifted.
It can also be *really* helpful to use visuals to reinforce the routine. For example, you could write out a simple list of what’s happening during the day or draw pictures together so they can see the order of activities. This gives them something tangible to refer to and can reduce any confusion or frustration.
Let’s talk screen time! How can parents strike a healthy balance when the days are longer and everyone's craving a little quiet time?
One great strategy is to make screen time part of a consistent routine. For example, you could offer screen time every afternoon after quiet or rest time. This helps your child know exactly when to expect it, which can reduce the whining or tantrums for more, plus it helps you structure your day as well!
Another tip is to avoid starting the day with screen time. Instead, try to prioritize independent play or getting outside first thing in the morning. This helps your child get off to a great start by engaging in active, creative play or outdoor time, which can set a positive tone for the rest of the day.
What are some simple ways to build in downtime so summer doesn’t feel like it’s go-go-go all the time?
Build in daily downtime on purpose rather than just hope it happens! I recommend including a rest or quiet time EVERY afternoon, even for older kids who may not nap anymore. This could be reading, listening to audiobooks, drawing, or playing quietly in their room.
(Pro tip: Set up a quiet time basket or bin with books, puzzles, drawing supplies, a cozy Cloud Blanket®, or small building toys!) “Daily Quiet Time” gives both kids and parents a much-needed mental and physical break.
Any advice for navigating sibling dynamics during summer when kids are spending more time together?
Take a few minutes to scan the play areas and put away any toys or items that tend to cause frequent arguments or unsafe behavior. Sometimes even temporarily rotating certain toys out of sight can make a big difference.
Another tip I highly recommend is building daily independent time into the routine. Separating siblings into different rooms for some solo play — even for just 30 minutes! — can do wonders! If you make this a regular, expected part of the day (instead of a reactive punishment after they fight), it helps everyone reset and builds their independent play skills, too.
What are your favorite ways to keep some consistency while still embracing the spontaneity of summer?
One of the biggest things I recommend is prioritizing a consistent bedtime routine, even if the actual bedtime is later than usual. Focus on keeping the steps the same each night so kids still have the familiar rhythm that helps them wind down no matter what time or where they’re getting tucked in.
I also suggest keeping overall meal and snack frequency as consistent as possible. For example, sticking to a general pattern of breakfast, a mid-morning snack, lunch, an afternoon snack, and dinner each day. This can absolutely happen on-the-go — at the pool, on a hike, or during an outing — but keeping the timing steady really helps.
For families who feel like they're not “doing enough” this summer, what would you say to ease that pressure?
Kids don't need elaborate vacations, fancy activities, or a fully booked calendar to have a magical summer. In fact, *what they need most* is time for simple, open-ended play with the freedom and space to use their imagination… the kind that often gets squeezed out during the busy school year!
If you're offering love, connection, and space for your child to play and explore, you're already giving them exactly what they need!
Jessica Irwin is passionate about helping families find their rhythm through simple, supportive routines. You can discover more of her expert tips and services at Rooted in Routine.
What summer routines help your family thrive? Share your favorite tips in the comments below for a chance to win a $50 Little Sleepies gift card!
