Spring Forward Without the Struggle: Helping Kids Adjust to Daylight Saving Time

It's that time of year again-when we set the clocks forward and trade an hour of sleep for a little more evening sunshine. While many of us welcome the brighter evenings, the loss of an hour can throw off sleep schedules, especially for kids. If you're dreading the groggy mornings and bedtime battles, here are some simple strategies to help the whole family ease into the time change.

1. Keep Bedtime Routines Consistent

Kids thrive on routine, so try to keep bedtime as predictable as possible, even with the time change. Their internal clocks may need a few days to adjust, so consider shifting bedtime gradually-by 10 or 15 minutes each night leading up to the time change. This slow adjustment can make the transition smoother.

It's also important to be patient with yourself and your child. A little extra crankiness is normal in the first few days, so give yourselves some grace.

2. Encourage Physical Activity During the Day

Movement is key to better sleep! Encourage outdoor play, after-school activities, or even a family walk. Exposure to natural light during the day helps regulate the body's internal clock and signals when it's time to be awake and when it's time to wind down.

In the evening, incorporate calming activities like stretching, coloring, or reading to help kids transition into sleep mode.

3. Power Down Electronics Before Bedtime

Screens are a major sleep disruptor. The blue light from tablets, TVs, and phones can interfere with melatonin production, making it harder for kids (and adults) to fall asleep. Try creating a "no screens before bed" rule and have everyone unplug at least 30 minutes before lights out.

If your child resists, make it a family habit-show them that you're putting your phone away too. Use this time for quiet bonding activities like reading a bedtime story or talking about the day.

4. Use a Bedtime Checklist

For younger children, a visual bedtime checklist can make getting ready for bed feel more like an adventure and less like a battle. Work together to create a step-by-step routine-brushing teeth, putting on pajamas, reading a book, and so on. This gives kids a sense of control and helps reinforce good sleep habits.

5. Prioritize Your Own Sleep Too

Parents, don't forget that your rest is just as important! If possible, schedule small breaks throughout the day to recharge. Whether it's a short nap, a few minutes of quiet reading, or simply stepping outside for fresh air, taking care of your own energy levels will make it easier to help your kids adjust too.

Embracing the Time Change with Less Stress

Adjusting to the time shift can take a few days, but with a little planning and patience, your family can ease into the new schedule without too much disruption. Stick to routines, get outside, unplug at night, and most importantly-be kind to yourselves. Before you know it, those brighter evenings will feel like a welcome gift, not a groggy struggle.

Dear Parents,

As we step into February, I want to take a moment to update you on some pressing issues affecting our children's education and well-being.

National Survey on Family Well-Being
The well-being of families across Quebec is at the forefront of our advocacy efforts. A recent national survey is providing valuable insights into the challenges families face, including the effects of screen time and social media on young people. EPCA is committed to ensuring that these findings translate into actionable items that support our students and their families.

Addressing Screen Time and Social Media Impacts
EPCA recently presented a brief to the Select Committee on the Impacts of Screens and Social Media on Young People’s Health and Development (CSESJ). Our presentation highlighted the urgent need for digital literacy education, better parental resources, and strategies to mitigate the negative effects of excessive screen use. You can find more information on our involvement and recommendations at the following links:

• CSESJ Committee Information
• EPCA’s Brief
• Presentation Transcript
• Video Recording

$200 Million Budget Cuts in Education
In December 2024, the Quebec government announced $200 million in budget cuts to the education sector, effective until March 2025. These cuts raise serious concerns for students, teachers, and families alike. The potential consequences include:

• School Boards: Reductions in staff, meal programs, and extracurricular activities.
• Infrastructure Delays: Postponed school construction and renovation projects.

EPCA continues to advocate for the protection of essential educational services, and we encourage parents to voice their concerns to their elected representatives.

Changes to Student Evaluation Policies
The Quebec Ministry of Education has announced that, as of August 2025, retroactive credits will no longer be available for secondary students. While this policy is already in place for certain secondary 4 courses, it will soon apply to all remaining courses at that level. Moving forward, students must successfully complete a course before advancing to the next grade level in that subject.

This change will have significant implications for students, particularly those with special learning needs. The removal of retroactive credits could hinder academic progress and increase the risk of students falling behind. EPCA is working to ensure that additional support measures are in place to assist affected students.

As always, we remain committed to advocating for policies that support the success and well-being of all students. Please stay engaged and reach out with your concerns—we value your input and involvement in shaping the future for your children in Quebec.

Best,

Katherine Korakakis
President, English Parents' Committee Association

🚨Struggling with screen time battles? 

For kids with ADHD, managing technology use can be a real challenge. At EPCA Quebec, we know how important it is to help children build a healthy relationship with screens- without constant conflict.

Check out our latest blog post for practical strategies to:

✅  Set clear screen time expectations

✅ Help kids stay on track

✅ Encourage unplugged activities

✅ Celebrate their efforts

Read more here: 👇🏻

Dear Parents,

Happy New Year! As we step into 2025, I hope this message finds you and your family rested and ready for the exciting opportunities that a new year brings. January is not only a time for resolutions, but also for reflection and renewed commitment to the causes that matter most—our children’s education and well-being.

The English Parents’ Committee Association (EPCA) is here to support you in navigating the challenges and triumphs of parenting in Quebec’s education system. Over the past year, we have worked tirelessly to amplify parents' voices, advocate for equitable access to education, and ensure that our children have the tools they need to thrive in a rapidly evolving world.

In 2025, we are determined to continue this work with even greater focus. From addressing the impacts of mental health on students to improving support for special education in our schools and fostering digital literacy, EPCA is committed to tackling the issues that have the largest impacts on your family. In the coming months, EPCA will host a series of workshops dedicated to helping parents stay well informed and navigate various issues and concerns they may face – including the forthcoming “ABC'S of Parent Governance” workshop.

This issue of EPCA'S newsletter covers midterm exam study tips for both neurotypical and children with special needs, information about how and what you need to prepare for CEGEP, school board registration dates, what is TEVA and does my child need it, and more!

This month, I encourage you to join us in preparing for the year ahead. Stay informed about educational policies and initiatives through our newsletters, attend Governing Board and Parents’ Committee meetings, and - most importantly - make your voice heard. As parents, we are a powerful force for positive change, and your involvement strengthens our collective impact.

Thank you for being part of the EPCA community.

Katherine Korakakis
President, English Parents’ Committee Association

Formal events can be joyful occasions, but for kids who learn and think differently, they can also bring a host of challenges. With unfamiliar routines, new places, and sensory demands, it's no surprise that these environments might cause meltdowns or anxiety. The good news is that with a little preparation and insight, you can help your child navigate these occasions more easily and enjoyably.

Here are seven common triggers at formal events and strategies to help your child feel more comfortable.

1. Restrictive clothing

Due to sensory sensitivity, some children find dressy garments such as button-down shirts, tights, or fancy shoes unpleasant or overpowering. The pain might swiftly turn into distress.

Prioritize your child's comfort over their appearance. Choose soft, breathable textiles such as cotton and remove any bothersome tags or seams. Make sure clothing fits well but isn’t too tight. If possible, let your child change into more comfortable clothes after key moments like ceremonies or group photos. If relatives express concerns, assure them that a calm child will brighten everyone's day.

2. Long periods of sitting still.

Ceremonies, formal dinners, and worship sessions frequently include long periods of silent sitting, which can be especially difficult for children who need to move or squirm to remain calm.

Bring small, quiet fidget toys such as stress balls or Silly Putty to keep their hands occupied. Sit near an exit so your child can take a break if needed. If the event is long, consider allowing your child to join midway or step out for short intervals. Communicate with event organizers or church leaders about your child's requirements ahead of time; they may be more understanding than you realize.

3. Physical contact

Handshakes, embraces, and even dancing might be overwhelming for children who want their own space. Physical touch may be especially uncomfortable for children with heightened sensory sensitivities.

What to do: Prepare your child in advance by role-playing common interactions they might encounter. For kids who can’t handle physical contact, teach alternative greetings like smiling, waving, or making eye contact. If family members seem unsure how to approach, gently explain your child’s preferences to avoid awkward moments.


4. Unfamiliar rituals and expectations.

Kids may feel anxious or restless if they don’t understand the purpose or sequence of an event, like a religious service or formal gathering.

What to do: Before the event, walk your child through what to expect—the schedule, people who will be there, behavior expectations, and any rituals or customs. Review this strategy in the morning and on the way to the event. During breaks, inform them of what's coming up, so they're reassured and prepared.

5. Sensory overload

Noisy settings, bright lights, and large crowds can be distressing for children with sensory issues. Even children without sensory sensitivities may struggle to concentrate in a hectic setting.

What to do: Pack headphones or earplugs to reduce noise and provide comfort items like a favorite book or coloring activity. Establish a quiet “retreat space” where your child can take breaks when feeling overstimulated. Consider how long you'll be at the event—it's better to leave early than to stay and risk a meltdown.

6. Struggling with Small Talk

Talking to relatives or family friends, especially those they don't see often, might be scary for children who are unsure what to say or how to respond.

What to do: Practice conversation starters and basic social skills with your child beforehand. Role-play scenarios in which they must identify themselves or answer basic queries such as "How's school?" Reassure them that taking breaks is acceptable and tell them that they can contact you if they feel overwhelmed during chats.

7. Unknown foods

Many formal events centre around food, which can be difficult for finicky eaters or children who have sensory issues or allergies.

What to do: Pack safe, familiar snacks that your child enjoys. While it is fantastic to encourage kids to try new things, don't put them under pressure—formal events are not the time to enforce new eating habits. Focus on making mealtime a positive experience, even if that means your child eats their favorite packed snack while others enjoy the banquet.

Final thoughts

Formal events don’t have to be a source of stress for your family. By anticipating your child’s needs and preparing in advance, you can create an environment that allows them to enjoy the occasion in their own way. Remember, a happy and comfortable child will make the day more meaningful for everyone involved.

With a little planning and a lot of understanding, you can help your child feel involved and at peace at any event or occasion!

Dear parents,

Parent-teacher meetings can sometimes feel overwhelming; with a bit of preparation, you can approach them with confidence. Here are four key tips to keep in mind:
Preparation is Key: Review your child’s schoolwork ahead of time and jot down questions you’d like to ask.
Speak Up: If you’ve noticed your child struggling in any area, bring it up. Your perspective is invaluable.
Discuss Learning Differences: If you suspect any potential learning differences, consider talking with your child’s teacher about an evaluation. Early intervention can have a significant impact.
View the Meeting as a Partnership: Remember, you and the teacher are working together to support your child’s academic success.

To make these meetings as effective as possible, EPCA has developed a set of tools specifically designed to help parents engage in meaningful conversations with teachers, formulate thoughtful questions, and set clear goals. These resources, including checklists and meeting tips, are available in this newsletter to ensure you feel fully equipped to build a positive working relationship with your child’s educators.

Recent events have highlighted the importance of maintaining open, two-way communication between home and school. This shared responsibility relies on parents actively participating in school activities, attending meetings, and openly sharing relevant information about their children. Building trust during positive times creates a strong foundation, making it much easier to navigate challenges when they arise. In unfortunate circumstances when challenges do arise, there are steps that parents can take - I refer you to two places to make sure you know about our complaints system: The National Student Ombudsman website and a recent blog post by EPCA on the subject. Finally, understanding the school’s complaints procedure is essential. While schools are responsible for informing parents about this process, it’s also important for us as parents to be familiar with it and to know whom to contact should any concerns arise.

Warm regards,

Katherine Korakakis
President,
English Parents’ Committee Association

Ometz in partnership with EPCA presents Cultivate Lifelong Bonds: Discover transformative strategies to nurture strong, loving sibling relationships that endure through all stages of life. The speaker is world renowned expert Corinna Jenkins Tucker, Ph.D., C.F.L.E., Director, Sibling Aggression and Abuse Research and Advocacy Initiative (SAARA), Crimes against Children Research Center.

In this webinar Real-World Solutions will be shared and you will receive practical tips tailored to your family’s needs that you can implement immediately for a more harmonious home. 

To register: https://jlive.app/events/8861

November 11, 2024
7:30 PM - 8:30 PM
Platform: Zoom (Link will be sent upon registration)
Language: English with French subtitles
Cost: Free

Join us for an insightful Campus Compass webinar featuring Darryl Climan, Academic Manager, as our special guest speaker. Darryl will guide us through the essentials of CEGEPs, from understanding the options available to selecting the best fit for your teen’s future.

This free session is perfect for parents, guardians, and students looking to make informed choices about CEGEPs. Don’t miss out—register, share, and attend!

Date and Time: November 20^th 7:00 p.m. to 8:15 p.m.
Location: Zoom
Registration Link: https://us02web.zoom.us/meeting/register/tZctcuGtqj8iGtE-CFX4T87_exTFof7pCiWd

We look forward to seeing you there!

Despite the fact that the school boards (CB) implemented a new complaints procedure a year ago, many parents continue to struggle with the process. Questions frequently arise: What are the necessary steps? Who should I contact? In what order, and by what means?

It is critical to understand that the complaints process consists of three steps. You cannot proceed directly to the third step; instead, you must begin at the beginning. If your first thought is to contact the national student ombudsman, you're missing important first steps.

If you have any questions, please contact us at president@epcaquebec.org, and we will gladly point you in the right direction.

What are the steps in the complaint process?

Step 1: Address the issue to the school's principal.
Step 2: Contact the person in charge of handling complaints at your school board.
Step 3: Contact the regional student ombudsman.

What are the deadlines for each step?

Step 1: 10 working days (roughly two weeks, possibly longer if holidays are involved).
Step 2: 15 Working Days (approximately three weeks, possibly extended due to statutory holidays)
Step 3: 20 working days (about four weeks, possibly more if there is a statutory holiday).

Do all complaints have to be made in writing?  

While you can file a complaint verbally, submitting it in writing is preferable to ensure that there is a record. At the third stage, a written complaint is required. If you're having trouble putting your complaint in writing or lack access to technology, help is available at 1-833-420-5233.

Who can make a complaint or report an incident?

Anyone who witnessed an event, has concerns, or is experiencing a problem may file a complaint or report. Individuals aged fourteen and up can do so on their own behalf.

Where can I find the contact information for the person in charge of handling complaints at my school's board?

This person typically is the secretary general. Their contact information can be found in the complaints section of school boards website.

When things aren't going well, knowing how to file a complaint can reduce stress and save you time. Following these simple steps will help you resolve issues more smoothly. Remember that our Advisory Services are available to assist you along the way.