High school: it’s a time of great change for most kids, and those changes can contribute to one stressful and hectic morning, especially if you’re dealing with a particularly heavy sleeper. Between dragging your high-schoolers out of bed and coaxing them into a nutritious breakfast, back-to-school time can be rough.

So coming up with a solid routine—one that your teen feels comfortable enough to stick with—is essential, and it can be relatively simple with these tricks.

• Let your teen set the pace.
  There’s nothing teenagers hate more than being told what to do, and, although you still set the rules, giving some leeway in setting their own schedule can make them feel more in control of the situation and make them more likely to stay on track. If they need to be out the door by 7:30 a.m., suggest a reasonable window of time for them to wake up, shower, and eat breakfast (i.e. an hour, give or take). By this age, your teens should know how long they need to get ready and can take the initiative to set the alarm themselves.

• Set expectations for homework.
  Most teenagers would rather play games or hang out with friends than do homework, but if they are rushing to finish an assignment in the morning amidst getting ready for the day and eating breakfast, no one will regret this decision more than them. Giving teens a window to wind down after school is beneficial, but it’s also wise to set expectations for when homework should be completed.

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  Give markers for time.
  Sometimes a successful morning routine is a numbers game. We typically take the same amount of time to complete our usual tasks each day—two minutes for teeth brushing, five minutes for showering, thirteen minutes for eating breakfast. This time is different for every individual, but once your teen knows how long these tasks take, have them set markers throughout their routine to have each task completed. Breaking up the morning into smaller segments can help prevent rushing, should you wake up late.

• Prep the fridge.
  There are so many amazing make-ahead breakfasts and lunches out there that there’s really no excuse to go hungry in the morning or to forget to pack a midday meal. Come up with a few recipe ideas to prep before Monday, and keep them in the fridge so your kids can grab and go throughout the week.

It’s hard to get teenagers to agree to a routine, much less follow it. But establishing your expectations early is critical in helping them get back into the swing of things for the new school year and can save you all from a foreseeable breakdown.

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