Starting middle school or high school is a big adventure! New teachers, bigger buildings, new friends, and more independence can feel exciting… and maybe a little scary. The good news? You don’t need to have everything figured out on day one. Every student is learning, growing, and finding their way.
Become a School Explorer
The more you know about your school, the more confident you’ll feel.
- Attend orientation or open house
- Walk your class schedule before school starts
- Find important places like the library, cafeteria, office, and counseling center
- Identify 2-3 trusted adults you can go to for help
Pro Tip: Think of yourself as a school detective. Every hallway you explore helps you feel more prepared!
Master Classroom Transitions
Going from class to class can feel hectic at first.
- Keep your schedule handy
- Write down assignments before leaving class
- Pack up before the bell rings
- Take a deep breath if you feel overwhelmed
Tell yourself: “I’ve got this!”
Know Your Supports & Speak Up
Your accommodations and supports are tools to help you succeed.
- Know what supports you have
- Ask questions when you need help
- Tell teachers what helps you learn best
- Participate in your IEP meeting if you can
Nobody knows your needs better than you!
Stay Organized
A little organization can make school much less stressful.
- Use a planner or calendar
- Check assignments every day
- Use folders or color-coded notebooks
- Pack your backpack the night before
Small habits = big success!
Make New Friends
Lots of students feel nervous about meeting people. You’re not alone!
Easy Conversation Starters
- “Hi, I’m _____. What’s your name?”
- “What class do you have next?”
- “I like your backpack!”
Make Connections
Join a club, sports team, school activity, or simply say hi to someone at lunch.
Friendship Tip: Focus on getting to know one person at a time. Great friendships grow through small conversations and shared interests.
First-Day Nerves? That’s Normal!
Almost everyone feels nervous on the first day.
Before School
- Get enough sleep
- Eat breakfast
- Pack your backpack
- Review your schedule
If You Feel Nervous
- Take 3 deep breaths.
- Focus on one class at a time.
- Think about something you’re excited about.
Try This Mindset Shift
Instead of: “What if everything goes wrong?”
Try: “What if things go right?”
Instead of: “I don’t know anyone.”
Try: “I haven’t met everyone yet.”
Handle Peer Pressure Like a Pro
Not everyone will make the same choices you do, and that’s okay.
Try Saying:
“No thanks.”
“That’s not really my thing.”
“I have other plans.”
Real friends respect your choices. Be yourself!
Confidence grows when you try new things.
Confidence Challenges
- Ask a question in class.
- Join a club.
- Introduce yourself to someone new.
- Try something new.
- Celebrate something you did well each day.
Bounce Back from Challenges
Everyone makes mistakes, gets lost, or has tough days.
- Focus on what you can control.
- Learn from mistakes.
- Ask for help when you need it.
- Take one step at a time.
Instead of saying “I can’t do this,” try saying “I can’t do this yet.”
Take Care of Yourself
Big changes can bring big feelings.
- Get enough sleep.
- Take breaks.
- Move your body.
- Practice deep breathing.
- Talk to someone you trust.
- Asking for help is a strength, not a weakness.
Back-to-School Challenge
Choose ONE goal for your first month:
☐ Join a club or activity
☐ Meet one new friend
☐ Use a planner every day
☐ Ask for help when you need it
☐ Practice self-advocacy
☐ Learn a new coping skill
☐ Introduce yourself to a teacher
Your Adventure Starts Now!
You don’t need a perfect first day, perfect grades, or a huge group of friends. Just be yourself, keep trying, and take it one step at a time.
Every challenge helps you grow, and every new friend starts with a simple “Hi.” Each step you take builds confidence, independence, and new opportunities.
Be brave. Be kind. Be yourself. You’ve got this!
Utah Parent Center Resources for Youth
1. Self-Advocacy & Self-Determination
Learn how to speak up for yourself, understand your needs, ask for accommodations, and build independence. Great for learning self-advocacy and leadership skills.
Explore life after high school, including education, jobs, independent living, friendships, health care, and future planning. Designed specifically for transition-age youth.
3. Recreation & Community Connections
Find adaptive sports, recreation programs, community activities, and opportunities to make friends, build confidence, and get involved.
Challenge Yourself: Explore one new resource, try one new activity, and make one new connection this school year!
