January often arrives with an expectation that things should feel “back to normal.” The holidays are over, the decorations are down, school is back in session, and yet many families find themselves more exhausted, emotional, and overwhelmed than they anticipated.
For children, the transition from a busy holiday season back into everyday life can be especially hard. Sleep schedules shift, screen time increases, and social expectations change and for caregivers, the pressure to quickly “get things back on track” can feel heavy.
If your family is struggling to settle into January, you are not alone. In fact, research consistently shows that behaviour challenges, sleep difficulties, and emotional dysregulation often peak after extended breaks or major routine disruptions. The good news? January is also one of the best times to reset—not with rigid resolutions, but with practical support and self compassion. And SFI is here to help.
Why January Can Feel Harder Than Expected
Children thrive on predictability. Research in child development consistently shows that routine supports emotional regulation, attention, and behaviour, particularly for younger children and those who experience anxiety, ADHD, or sensory sensitivities.
During the holidays, even positive experiences can overload a child’s system. Later bedtimes and irregular sleep, increased screen time, overstimulation from crowds and noise, and changes in caregivers, settings, and expectations can all have an impact.
According to pediatric sleep research, even small disruptions to sleep can affect mood, attention, and behaviour for several weeks. This means January struggles aren’t a failure, they’re a normal response to change.
Caregivers feel it too. Studies show that parental stress and child behaviour are closely linked. When caregivers are exhausted or overwhelmed, children often show it through increased emotional reactions or challenging behaviour.
Understanding this connection is an important first step toward change.
January doesn’t need to be about fixing everything at once. In fact, evidence suggests that gradual, consistent changes are far more effective than sudden overhauls. At Strongest Families Institute (SFI), our research-backed programs focus on skill-building—small, doable strategies that fit into real life and build confidence over time.
Here are some evidence-informed ways families can reset after a busy season.
- Rebuild Routines
Trying to reset everything at once can backfire. Instead, choose one or two “anchor routines” like implementing a consistent bedtime routine, having predictable meal and snack times, or building a morning check-in before school and build from there.
Research shows that predictable routines reduce anxiety and improve cooperation, even when the rest of the day feels flexible.
- Reset Sleep
Sleep is foundational to behaviour, mood, and attention. According to the Canadian Paediatric Society, insufficient or irregular sleep is strongly associated with increased irritability, impulsivity, and emotional outbursts.
Rather than forcing an early bedtime immediately, try shifting bedtime earlier by 15 minutes every few days. It’s also important to keep wake-up times consistent and limit screens for at least an hour before bed. Implementing a wind-down routine is another great way to signal to little brains and bodies that it’s time to calm down and prepare for rest. Try reading books or encouraging quiet play before bed.
- Build in Daily Calm
January often brings packed schedules as families try to “catch up.” But children need intentional downtime to regulate.
Calm doesn’t have to mean silence. Drawing, puzzles, Lego, reading together, taking a short walk, or listening to music are great ways to calm the nervous system, reduce emotional escalation, and improve focus.
- Use Positive Reinforcement Early and Often
Decades of behavioural research show that positive reinforcement is one of the most effective ways to shape behaviour.
Children repeat behaviours that get attention, especially positive attention. Even brief one-on-one time has been shown to reduce behaviour challenges and strengthen caregiver-child relationships.
- Prepare for Known Tricky Moments
Transitions are especially hard in January—dark, early mornings, rushing to get ready, school drop-offs, homework time, and bedtime often trigger big emotions. Talking through expectations before transitions and using visual schedules or reminders are great ways to prepare everyone and build confidence for both kids and caregivers.
- Model Self-Compassion
Children learn emotional regulation by watching adults. When caregivers model flexibility, self-kindness, and calm problem-solving, children absorb those skills too. Research shows that caregiver self-compassion is linked to lower parenting stress and better child outcomes.
Support Is Available Right Now
January can be a powerful turning point. Not because everything suddenly becomes easy, but because families choose support over struggle.