The holidays are often filled with joy, family traditions, and special moments — but they can also bring late nights, disrupted routines, extra screen time, and big emotions for children. As the decorations come down and January settles in, many parents notice their children struggling a bit more than usual with regulation, transitions, attention, or behavior.

The New Year offers a natural opportunity to pause, reset, and gently guide children back into rhythms that support their growth and well-being. From an occupational therapy perspective, this time of year isn’t about “fixing” behaviors or pushing resolutions — it’s about helping children feel safe, regulated, and ready to engage in their daily lives.

Why the Post-Holiday Transition Can Be Hard for Children

Children thrive on predictability and routine. During the holidays, those routines often change — bedtimes shift, meals are different, environments are louder and more stimulating, and expectations fluctuate. While these changes are often positive and exciting, they can also overwhelm a child’s nervous system.

A child’s behavior is also communication. Increased meltdowns, emotional outbursts, difficulty with transitions, or challenges at school are often signs that a child’s system needs support — not punishment or pressure.

In Rochester, where winter brings shorter days, colder temperatures, and limited outdoor play, these challenges can feel even more intense. Less movement and reduced sunlight can impact regulation, mood, and attention, making January a particularly important time to support children intentionally.

A New Year Focus: Regulation Over Resolution

Instead of setting rigid New Year’s goals for children, consider focusing on regulation — helping their bodies and brains feel organized enough to learn, play, and connect.
Self-regulation is not something children are expected to master on their own. It develops through co-regulation, where adults provide calm, predictable, and supportive responses. This is especially important after the sensory and emotional intensity of the holidays.

Sensory-Informed Ways to Support Your Child This January

1. Re-Establish Predictable Routines

Consistency helps children feel safe. Focus on:
    •    Regular wake-up and bedtime routines
    •    Predictable meal and snack times
    •    Clear expectations around transitions
Visual schedules, simple morning routines, or evening wind-down rituals can make a big difference — especially for children who struggle with transitions.

2. Prioritize Movement Every Day

Movement is one of the most powerful regulation tools we have. In the colder Rochester months, children often get less natural movement, which can impact attention and emotional control.
Try incorporating:
    •    Indoor obstacle courses
    •    Animal walks or yoga poses
    •    Heavy work activities like pushing, pulling, or carrying
These activities support the sensory system and help children feel more grounded and focused.

3. Support Sensory Needs with Intention

After the holidays, children may feel more sensitive to noise, clothing, or changes in environment. Pay attention to what your child is telling you through their behavior.
Simple sensory supports might include:
    •    Quiet spaces for breaks
    •    Soft, comfortable clothing
    •    Calming activities like drawing, puzzles, or deep breathing
Occupational therapy focuses on helping children understand and meet their sensory needs in ways that support daily life.

4. Start the Year with Connection, Not Pressure

January can come with a lot of expectations — returning to school routines, catching up academically, or “getting back on track.” While structure is important, connection is the foundation.
Spend time:
    •    Playing together
    •    Talking about feelings
    •    Acknowledging how hard transitions can be
When children feel understood and supported, regulation and independence naturally follow.

5. Know When Extra Support Can Help

If your child continues to struggle with regulation, attention, motor skills, or daily routines, occupational therapy can provide individualized support tailored to your child’s unique needs.

At Rochester Occupational Therapy Services, we work closely with families to create practical, meaningful strategies that fit into everyday life — especially during challenging seasons like winter. Our goal is always to support children in building skills that help them participate confidently at home, school, and in the community. Schedule a free phone consultation by filling out our contact form.

A Gentle Reminder for the New Year

A fresh start doesn’t require perfection. Small, consistent supports can make a meaningful difference in your child’s ability to regulate, connect, and grow.
As we move into the New Year here in Rochester, remember that winter is a season of slowing down — and that’s okay. By focusing on regulation, routine, and connection, you’re giving your child exactly what they need to thrive.

A Fresh Start for the New Year: Helping Children Reset, Regulate, and Thrive After the Holidays