Lesson Plan
After-School Emotional Reset
Students will identify common reasons for feeling overwhelmed after school and learn at least two strategies for emotional regulation to help with the transition from school to home.
Many students experience a 'crossover effect' where they suppress emotions at school and release them at home. This lesson provides proactive strategies to manage these feelings, promoting healthier emotional well-being and a more peaceful home environment.
Audience
7th Grade
Time
30 minutes
Approach
Interactive discussion and practical strategy sharing.
Materials
Whiteboard or projector, Markers or pens, Emotional Check-in Warm-up, Emotional Reset Strategies Slide Deck, My Reset Plan Worksheet, and Cool Down Reflection Ticket
Prep
Review Materials
10 minutes
- Review the Emotional Reset Strategies Slide Deck to familiarize yourself with the content.
* Print copies of the Emotional Check-in Warm-up (one per student).
* Print copies of the My Reset Plan Worksheet (one per student).
* Print copies of the Cool Down Reflection Ticket (one per student).
* Ensure projector/whiteboard is ready for use.
* Review the generated materials as needed.
Step 1
Warm-up: Emotional Check-in
5 minutes
- Distribute the Emotional Check-in Warm-up.
* Ask students to quickly reflect on how they are feeling right now, using the provided options or their own words.
* Briefly discuss a few anonymous responses (e.g., "Raise your hand if you're feeling a little tired today"). Connect this to how feelings change throughout the day.
Step 2
Introduction: The After-School Melt-down
5 minutes
- Begin by displaying the title slide of the Emotional Reset Strategies Slide Deck.
* Ask: "Has anyone ever noticed that sometimes, after a long day at school, you feel really tired, maybe a little grumpy, or even overwhelmed when you get home?" (Pause for responses).
* Explain that this is a common experience, and it's because our brains work hard all day holding in emotions, and when we get to a safe place (home), they can sometimes burst out. Validate that it's okay to feel this way.
* Introduce the idea of an "emotional reset" – ways to smoothly transition from school to home.
Step 3
Explore Strategies: Emotional Reset Toolkit
10 minutes
- Go through the Emotional Reset Strategies Slide Deck presenting different coping mechanisms.
* For each strategy, briefly explain it and ask students for examples or how they might use it.
* Movement: Stretching, walking, dancing.
* Mindfulness: Deep breathing, quick meditation.
* Creative Expression: Drawing, writing, listening to music.
* Connection: Talking to a family member, pet, or friend.
* Encourage students to share what they already do or what they might want to try. Emphasize that different strategies work for different people.
Step 4
Personal Reset Plan
5 minutes
- Distribute the My Reset Plan Worksheet.
* Instruct students to choose 1-2 strategies from the discussion or come up with their own that they think would help them decompress after school.
* They should briefly write down what they will do and when (e.g., "When I get home, I will listen to music for 10 minutes").
* Circulate and offer support and ideas.
Step 5
Cool Down: Reflection Ticket
5 minutes
- Distribute the Cool Down Reflection Ticket.
* Ask students to write down one new thing they learned or one strategy they are excited to try.
* Collect tickets as an exit pass to gauge understanding and engagement.
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Slide Deck
Ever feel like your brain goes 🤯 when you get home after school?
It's totally normal! Your brain works hard all day. Let's learn how to give it a break before the meltdown starts!
Welcome students and introduce the topic. Ask if anyone can relate to feeling tired or overwhelmed after school.
It's like hitting the 'refresh' button for your feelings!
After a long day of learning and following rules, your brain and body need a chance to decompress before you get home. It helps you manage big feelings when you're in a safe space.
Explain why we feel overwhelmed after school (holding in emotions, brain drain). Introduce the concept of an 'emotional reset' to bridge the gap between school and home.
Get your body moving to shake off stress!
- Go for a walk or run 🏃
- Stretch your muscles
- Dance to your favorite song 🎶
- Play a sport outside
Discuss how physical activity can release tension and shift mood. Ask students for examples of movement they enjoy.
Bring your attention to the present moment to calm your mind.
- Deep breathing exercises 🧘
- Listen to relaxing music or nature sounds 🌳
- Focus on one sense at a time (e.g., what do you hear right now?)
- Short meditation or guided imagery
Introduce mindfulness as paying attention to the present moment. Lead a quick deep breathing exercise if time permits. Emphasize it's not about clearing your mind, but noticing.
Express your feelings without words.
- Draw or doodle 🎨
- Write in a journal or free-write ✍️
- Listen to or play music 🎸
- Sing or hum
Explain how creative outlets can be a healthy way to process emotions. Ask for student examples.
Share your feelings or simply spend time with others.
- Talk to a trusted family member or friend 🗣️
- Spend time with a pet 🐾
- Play a game with someone
- Help out with a chore (sometimes helping others helps us!)
Highlight the importance of social connection and seeking support. Remind students that they don't have to deal with big feelings alone.
Everyone is different, so what works for one person might not work for another.
- Try a few strategies and see what feels best for you.
- It's okay to try new things and adjust your plan.
- The goal is to feel more balanced and calm when you get home!
Conclude by empowering students to choose what works for them. Reinforce that these are tools for a smoother transition and better emotional health.
Warm Up
Emotional Check-in Warm-up
Name: _________________________
Date: _________________________
How are you feeling right now? Circle the option that best describes your current feeling, or write your own.
- Happy 😊
- Tired 😴
- Calm 😌
- Energized ✨
- A little stressed 😬
- Confused 🤔
- Anxious 😟
- Excited 🎉
- Other: _________________________
In one sentence, why do you think you feel this way?
Worksheet
My After-School Reset Plan
Name: _________________________
Date: _________________________
Think about how you usually feel after school. Do you get tired, stressed, or a little overwhelmed? It's okay if you do! This worksheet will help you create a plan to feel better when you get home.
Step 1: Reflect (Optional)
What are some feelings you sometimes have when you first get home after school?
Step 2: Choose Your Strategies!
Look at the strategies we discussed (Movement, Mindfulness, Creative Expression, Connection). Pick one or two strategies that you think would help you feel better after school, or come up with your own!
My #1 Reset Strategy:
What will you do? (Be specific!)
When will you do it? (e.g., "as soon as I walk in the door," "after I eat a snack")
My #2 Reset Strategy (Optional):
What will you do? (Be specific!)
When will you do it?
Step 3: Why is this important to you?
How do you think using these strategies might make your after-school time better?
Cool Down
Cool Down: Reflection Ticket
Name: _________________________
Date: _________________________
-
One new thing I learned about managing after-school feelings is...
-
One strategy I am excited to try (or already use and will keep using!) is...
-
On a scale of 1 to 5, how helpful was today's discussion?
- 1 (Not helpful)
- 2 (A little helpful)
- 3 (Somewhat helpful)
- 4 (Helpful)
- 5 (Very helpful)
Worksheet
My After-School Reset Plan
Name: _________________________
Date: _________________________
Think about how you usually feel after school. Do you get tired, stressed, or a little overwhelmed? It's okay if you do! This worksheet will help you create a plan to feel better when you get home.
Step 1: Reflect (Optional)
What are some feelings you sometimes have when you first get home after school?
Step 2: Choose Your Strategies!
Look at the strategies we discussed (Movement, Mindfulness, Creative Expression, Connection). Pick one or two strategies that you think would help you feel better after school, or come up with your own!
My #1 Reset Strategy:
What will you do? (Be specific!)
When will you do it? (e.g., "as soon as I walk in the door," "after I eat a snack")
My #2 Reset Strategy (Optional):
What will you do? (Be specific!)
When will you do it?
Step 3: Why is this important to you?
How do you think using these strategies might make your after-school time better?