How to make the time table for children

Children often complain, “I don’t have time” but what if “not having time” means how it is being used needs rebalancing? Enter Tom Joris Vorselen, aka The Study Coach, with his expert tips on a simple yet powerful time table:

This 8-9-7 rule balances cognitive performance, learning, health and motivation.

This 8-9-7 balance works for parenting children who are not chronically “time-poor”, they are balance-poor.

Applying the 8-9-7 rule offers a structured, holistic schedule that supports academic success and well-being. Backed by research on sleep, study techniques and exercise cognition, it is a formula that parents can adopt and adjust to fit family rhythms. Sleep protects their learning, smart study amplifies results and self-care restores their spark.

That is a peace-of-mind solution for parents and kids' path to thriving.

8 hours of sleep for memory consolidation and recovery

Rest is not optional, it is essential for learning, attention and mood. Children need about 8–10 hours of sleep for optimal cognitive functioning. Establishing a consistent 8-hour routine helps learning stick and reduces homework battles. A 2006 study published in Sleep Medicine Reviews established that sleep quantity and quality are closely related to student learning capacity and academic performance.

This review showed that insufficient or poor-quality sleep undermines focus, memory consolidation and overall academic performance.

9 hours of study with deep work, active recall and practice

Effective study that is engaging, retrieval-based and spread out is more powerful than cramming. Encouraging your children to pepper their study with retrieval practice and to spread sessions over time, instead of cramming, helps them learn more in less time. According to a 2013 study in Psychological Science in the Public Interest, “Practice testing and distributed practice received high utility ratings”.

This authoritative review shows that active recall (like self-quizzing) and spaced repetition significantly improve retention and learning over passive review.

7 hours of self-care for body, mood and motivation

Physical movement, social connections and mental breaks restore energy and sharpen focus. Self-care that includes movement, meals, social time and hobbies, is not indulgent - it is a cognitive fuel. As per a 2008 study in Nature Reviews Neuroscience, aerobic exercise improves aspects of cognition and brain function. Regular aerobic activity (even short bursts of 10–20 minutes) boosts attention, working memory and mood, making study sessions more efficient and less stressful.