My kids are always ravenous after school. Sometimes lunch periods are in the late morning and by pick-up time, they’ve worked up a serious appetite again. An immediate snack after school to keep energy levels up is never a bad idea.

While your kids might beg for something sweet to eat after working hard at school all day, Angie Weiss, the nutrition services director at Wichita Falls Area Food Bank in Texas, tells Romper that parents should encourage foods with energy-boosting qualities after school. It's tempting to reward kids for their hard work at school with a sweet treat, but Weiss says to reach for "less candy and more whole grains, veggies, fruit, and lean protein" to prevent late-afternoon sugar crashes.

If your child dreads homework, you may choose to get it out of the way sooner than later. After they’ve fueled up with a snack and had a few minutes of rest, break out the books. With the whole evening stretching in front of them, they’ll be able to take their time and not feel hurried, which can take the edge off some of their homework stress.

You don’t have to pile a lot of housework on their shoulders, but giving your child some simple tasks to do around the house can help build their sense of self-esteem. In fact, a Michigan State University study concluded that assigning children age-appropriate chores to complete daily can lead to a more balanced household, and leaves more time for parents and children to spend together.

"I would build 20 to 30 minutes into your after-school schedule so they get to unwind and not rush anywhere," Healy says. "They may sit outside under a tree, play a video — depending on your family rules, take a nap, or play with their Lego toys, as examples. Of course, some children may need more time while others need less — but remembering that rest and restoration are essential to healthy development on a daily basis is an important part of intentional parenting."

Screens may play a role in your child’s after-school routine when it comes to free time. Expert advice varies depending on your child’s age and what type of screen time they will engage in, so it is up to you to decide what is best for your family.

My own kids have trouble focusing on homework if they don't have at least some free time after school. Even if it doesn't happen until after homework time, knowing they will have time to play or relax gives them something to look forward to after a long day at school.

Participating in organized youth sports can provide "an emphasis on fun while establishing a balance between physical fitness, psychologic well-being, and lifelong lessons for a healthy and active lifestyle," a study published in the Journal of Sports Medicine found. When you allow your child to participate in an organized activity after school, you're also giving them another opportunity outside of school to socialize with their friends and let off some steam after a long day of learning.

If an organized activity is too much for your family, you can reap similar benefits by letting kids play with their neighborhood friends once they're home, or having a quick game of catch in the backyard before dinner.

One thing that my own kids have really enjoyed having as part of our after-school routine is regular walks. Especially when the weather is particularly nice, they are just itching to get outside after being at school all day. They get to stretch their legs, breathe some fresh air, and bounce around to get their extra energy out.

"Parents who can invest — it's really an investment — five to 15 minutes per child every evening to establish a practice of gratitude or connection build a stronger parent-child relationship, which contributes to positive emotional health," Healy says. She suggests trying an exercise called ‘three good things’. "Every night, you name three 'good things' from the day," Healy says. "Some days are easy like ice cream, pizza, and puppy dogs, while other days are harder like having the ears to hear and arms to hug, but this is a positive practice for parent and child."

Another activity Healy recommends is "the 'rose and thorn,' where, before bedtime, you ask your child what his 'rose' or favorite part of the day was, and the 'thorn' which may be the most challenging moment. Of course, we want to focus on the rose, but also coach our child on how thorns exist and how to handle them, too."