Helping a teenager return to everyday life after a concussion
Steps to guide your teen back to sleep, friends, sports, work and driving
Your teen’s concussion may have come from a car crash, a hit at practice or a fall off a skateboard. The discharge sheet probably covered headaches and school. It likely said much less about the rest of a teenager’s life: the phone, the group chat, the Friday shift, the learner’s permit and the team.
This guide takes those parts of life one at a time. It is written for parents and caregivers, though you may want to read parts of it with your teen. For study habits and homework, see Studying and remembering schoolwork after a concussion.
Most young people feel better within two to four weeks [1]. Some have changes in mood, memory or behavior that last for months [1]. Nobody can promise an exact timeline, so the plan below moves at your teen’s pace.
The first few days: rest a little, then start moving
Rest helps in the first day or two, when symptoms are often strongest. Health care providers usually advise no more than 2 to 3 days of rest [2]. Rest includes breaks from tasks that take hard concentration, sometimes called cognitive rest [2]. It does not mean lying in a dark room all day [1, 2].
After that, gentle activity such as a short walk is encouraged, even with mild symptoms [1]. A simple rule helps: if an activity makes symptoms worse, cut back for a while and try again later [1, 4]. Pushing through rising symptoms tends to backfire and can stretch recovery out [2]. Keep your teen away from anything that could cause another blow to the head [1].
Most young people are back in class within a day or two, even if some symptoms remain. Staying home longer may slow recovery [1, 6]. The page on physical activity in concussion recovery covers how to build up exercise.
Sleep and a steady daily rhythm
After a concussion, a teen may sleep much more than usual, or lie awake for hours [2]. A steady routine helps:
- Keep bedtime and wake time as regular as you can [3].
- Put screens and loud music away before bed [3].
- Keep the bedroom dark and cool [3].
- If long daytime naps are getting in the way of night sleep, shorten them [3].
- If your teen is sleeping much more than usual, ask the school about a later start for a while [3].
Let your teen sleep when they need to, and do not wake them over and over [1]. Check with a doctor or nurse before giving a sleep aid or any other medicine [1]. A pharmacist can also answer medicine questions. If sleep problems last, raise them at the next visit, since they can be treated [9]. The page on sleep and memory after concussion has more.
One practical tip is to charge the phone outside the bedroom at night, which ends the late scroll without a nightly argument.
Phones, screens and gaming
CDC advises limiting screen time for the first 1 to 2 days [1]. After that, screens can come back gradually. Cut back again if they bring on headaches or make light hurt [3].
For most teens, the phone is how they keep up with friends. Taking it away entirely can leave a teen feeling shut out. A middle path usually works better:
- Turn down the brightness and turn up the text size.
- Use short sessions with breaks instead of long scrolling.
- Swap some texting for voice calls, which are easier on the eyes.
- Go easy on fast action games at first, and stop if symptoms climb.
The phone can also help with memory. Calendar alerts and a shared family calendar can hold practice times, shifts and due dates. See using your phone as a memory aid for setups that do not overwhelm.
Friends and social life
Frustration, sadness, anger and loneliness are common after a concussion, especially when a teen has to sit out [1]. Teachers may notice a teen pulling away from friends or losing interest in things they liked [6]. Staying in touch helps. Encourage contact with friends and teammates, even while your teen cannot play [3].
Loud, bright or crowded places can make symptoms worse early on [3]. Parties, concerts and packed gyms may need to wait or be kept short. Some easier options:
- One or two friends over for a quiet movie or a board game
- A short visit to watch practice from the bench, if the noise is bearable
- A walk with a friend once short walks feel fine
- A plan to leave early, with a ride already arranged
What to tell friends is your teen’s choice. Some teens like having a short line ready, such as: “I’m getting over a concussion. Loud places give me a headache right now, so I might leave early.”
Keeping track of assignments, plans and shifts
A concussion can make it harder to learn and recall new information, follow directions and work through problems with many steps [6]. Reading and finishing work may take longer [6]. Your teen is not being lazy when a deadline slips.
A few simple habits help:
- Use one planner or one calendar app for everything: classes, practice, work shifts and appointments.
- Snap a photo of the board or the assignment sheet before leaving class.
- Break big projects into small steps with their own dates.
- Do a short check of tomorrow’s plan together each evening. Keep it a planning chat so it does not turn into a memory test.
Teachers can help with written notes, study guides and permission to record lessons on a phone [6]. For more on studying, pacing homework and tests, see the schoolwork page. For ways to help without quizzing, read how families can help without testing memory.
School supports and 504 plan basics
Start by asking your teen’s health care provider to fill out the CDC HEADS UP Letter to Schools [6]. Share it with teachers, the school nurse and the counselor. Ask the school to name one person, often called a case manager, as your main contact [6, 2].
Supports should match your teen’s symptoms [6]. Common ones include rest breaks, extra time, one test per day, a quiet place to work, and a seat away from bright windows [6]. Most students need these changes only for a short time, and the school phases them out as symptoms ease [6].
If symptoms last, a formal plan may help. Options include a 504 plan or an Individualized Education Program (IEP), and services differ by state and district [6]:
- 504 plan: a written list of supports for a student whose symptoms linger and get in the way of full participation in school. It can change the classroom setting, adjust coursework for a time and add behavior supports [2].
- IEP: special education services for students with certain disabilities that seriously affect learning. Few students with a concussion end up needing one [2].
Schools often consider formal support when symptoms last four weeks or longer [10]. Put your request in writing to the counselor or principal, and keep a copy. This is general information. Your school district’s policies and staff can explain how the process works where you live.
A part time job
Some jobs need a slower return than others. A concussion can slow reaction time, make focus harder and bring unusual tiredness, all of which affect job tasks [7]. Jobs that involve driving, heights, heavy machinery or intense focus may need more time off. Those tasks can stir up symptoms or make a second brain injury more likely [7].
For a teen, that could mean climbing a ladder to stock shelves, working near a fryer, lifeguarding or delivering food. Helpful supports include rest breaks, shorter shifts, a later start, earplugs, and tasks that do not bring symptoms on [7]. The provider can put limits in writing for the employer [7].
Help your teen practice a short script for the manager: “I had a concussion. My doctor says I can work, but I need shorter shifts and no ladders for a couple of weeks. Here is the note.”
Rides, the learner's permit and driving
Driving after a concussion needs its own green light. CDC tells clinicians to hold back on clearing a patient to drive if focus, thinking speed or reaction time has not recovered [4]. Early research suggests driving skills can stay below normal even after a person says they feel fine [9]. In one small simulator study, young adults drove within two days after their symptoms cleared. They still drifted out of their lane more often than peers without a concussion [5].
There is no widely accepted return to driving protocol, and many providers do not raise the topic [9, 11]. When researchers surveyed 958 providers across the U.S., about half said they commonly talk about driving after a concussion [11]. Only about 4 in 10 regularly check for symptoms that could affect driving [11]. So ask directly. Also keep in mind that people with a brain injury often cannot spot their own driving problems [12]. A teen saying “I’m fine” is not enough.
The same caution applies to learner’s permit practice. A parent in the passenger seat does not replace quick reactions behind the wheel. Pause practice drives and any road test until the provider clears driving. When you restart, keep the first drives short, in daylight and on quiet roads. Watch for slow reactions, missed signs or a headache afterward. The graduated driver licensing roadmap and the page on medical readiness to drive for new drivers can help you plan the steps.
Meanwhile, build a simple ride plan for school, practice and work. List who drives which days, and include the school bus, carpools or transit as backups.
Comparison compiled by Safety Behind the Wheel Foundation
Everyday life after a concussion: a pacing guide
| Area | First day or two | As symptoms ease | Get the provider’s okay first? |
|---|---|---|---|
| School | Rest at home if needed; most return within 1 to 2 days | Back to class with breaks and extra time; supports fade as symptoms improve | Ask when to return and which supports to request |
| Phone and screens | Keep screen time low | Add time back in short sessions; cut back if headaches rise | Ask if screens keep making symptoms worse |
| Sleep | Sleep as needed; keep a set bedtime | Regular bed and wake times; shorter naps | Yes, before any sleep aid or medicine |
| Friends | Texts, calls and short quiet visits | Small groups in calm places | Ask if your teen withdraws or seems low |
| Part time job | Time off | Shorter shifts; no ladders, machinery or driving tasks | Yes, get work limits in writing |
| Sports and rough play | None | Light activity, then the six step return | Yes, written clearance is needed |
| Driving and permit practice | None | Wait for clearance, then short daytime drives | Yes |
Sports and active hobbies
Return to sports follows a set of steps [13]. Your teen starts with regular daily activities, then moves to light exercise, then moderate exercise, then hard noncontact drills. After that comes practice with contact and, finally, games [13]. Each step usually takes at least 24 hours. Your teen moves up only if no new symptoms appear [13]. If symptoms return, your teen stops, you call the provider, and after more rest they drop back one step [13].
This process needs the provider’s approval and never starts on the day of the injury [1]. Your teen should be back to regular school life, without extra supports, before finishing the sports steps [1]. Work closely with the athletic trainer if the school has one [13].
Hobbies count too. Over half of concussions among high schoolers happen outside organized sports [9]. Biking, skateboarding, trampolines and pickup games carry the same risk of another hit. Hold them until the provider says your teen is ready.
Mood changes and when to get help
Sitting out while friends carry on can leave a teen feeling left behind. Many teens feel frustrated, sad or angry during recovery [1]. Getting back to school early can speed recovery and make mental health problems less likely [6].
Some teens need more support. A history of depression, anxiety, ADHD or learning problems can mean a slower recovery [4]. Low mood or headaches in the weeks after the injury are linked to symptoms that last more than a month [9]. Talk with the provider if your teen seems anxious, sad or hopeless, or if mood changes get worse or do not fade [1].
Check in often and listen more than you talk. Small things to look forward to, like a favorite meal or a show watched together, can help. If you are worried about suicide or self harm, call or text the 988 Suicide and Crisis Lifeline right away. It is free, confidential and open around the clock [8].
Get help right away
Take your teen to an emergency department or call 911 for a headache that gets worse or will not go away, weakness or numbness, a seizure, repeated vomiting, slurred speech, unusual behavior, new confusion or drowsiness that makes them hard to wake [14]. Memory or thinking changes that worsen fast also need prompt care. Keep the concussion and TBI red flag checklist where you can find it.
Your role as a parent
You do not have to manage every detail. Your main job is to keep the pieces connected:
- Keep one folder with the provider’s notes, the school letter and any work or sports limits.
- Write down symptoms after busy days, including school, practice steps and shifts. Share changes with the provider [1, 13].
- Bring your teen into every plan. The student should be kept informed and encouraged to report symptoms [2].
- Tell siblings, coaches and other caregivers what is going on [1].
- Ask about a specialist if symptoms last beyond two to four weeks or get worse [1, 4].
Look after yourself as well. Accept offers of help with rides or meals, and take short breaks of your own.
Questions to ask your teen's care team
Question checklist from Safety Behind the Wheel Foundation
- Which activities are fine this week, and which should wait?
- Can you fill out the CDC HEADS UP Letter to Schools for us?
- When can my teen drive or practice on a learner’s permit, and should they have any testing first?
- Is it safe for my teen to go back to work, and can you write down limits for the employer?
- When can they start the return to sports steps, and who signs the clearance?
- Which sleep, screen or mood changes should make us call you?
- If symptoms last past four weeks, should we see a concussion specialist?
- Which symptoms mean we should go to the emergency room?
Frequently asked questions
How long should a teenager rest after a concussion?
Usually only a day or two. Providers typically advise no more than 2 to 3 days of rest [2]. After that, gentle activity and a return to school are encouraged, with symptoms guiding the pace [1].
Can my teen use their phone after a concussion?
Yes, in moderation. CDC advises limiting screen time for the first 1 to 2 days [1]. After that, add it back gradually and cut down again if screens bring on headaches or light sensitivity [3].
When can a teenager drive after a concussion?
Only after their health care provider says it is safe. Driving skills can lag behind how a teen feels, and there is no standard return to driving checklist [5, 9]. Ask about driving directly, because many providers do not bring it up [11].
Does a concussion qualify for a 504 plan?
It can. A 504 plan may fit a teen whose symptoms linger and keep them from taking full part in school [2]. Schools often consider formal plans after about four weeks of symptoms, and most students do well with short term informal supports [6, 10].
The bottom line
Recommendation from Safety Behind the Wheel Foundation
Treat recovery as a gradual return to your teen’s whole life. School usually comes back early, while contact sports and driving wait for the provider’s clearance. Let symptoms set the pace, keep sleep steady and keep friends close. Get written guidance for school, work, sports and the driver’s seat, and watch mood as closely as headaches.
Related articles
Sources and further reading
- 1Centers for Disease Control and Prevention. “Recovery from Concussion.” CDC HEADS UP, 2025. cdc.gov/…/recovery-from-concussion.html
- 2Centers for Disease Control and Prevention. “Returning to School After a Concussion: A Fact Sheet for School Professionals.” CDC HEADS UP, 2021. cdc.gov/…/TBI_Returning_to_School-a.pdf
- 3Centers for Disease Control and Prevention. “How Can I Help My Child Recover After a Concussion?” CDC HEADS UP, 2018. cdc.gov/…/2018-mtbi_recovery-508.pdf
- 4Centers for Disease Control and Prevention. “Managing Return to Activities.” CDC HEADS UP, 2025. cdc.gov/…/index.html
- 5Schmidt JD, Hoffman NL, Ranchet M, et al. “Driving after concussion: is it safe to drive after symptoms resolve?” Journal of Neurotrauma, 2017. augusta.elsevierpure.com/…/driving-after-concussion-is-…
- 6Centers for Disease Control and Prevention. “Returning to School After a Concussion.” CDC HEADS UP, 2025. cdc.gov/…/returning-to-school.html
- 7Centers for Disease Control and Prevention. “TBI in the Workplace.” CDC, 2025. cdc.gov/…/tbi-in-the-workplace.html
- 8Centers for Disease Control and Prevention. “Caring for Yourself and Others.” CDC, 2026. cdc.gov/…/index.html
- 9Harmon KG, Clugston JR, Dec K, et al. “American Medical Society for Sports Medicine position statement on concussion in sport.” British Journal of Sports Medicine, 2019. bjsm.bmj.com/…/213
- 10Centers for Disease Control and Prevention. “Traumatic Brain Injury (TBI) and Concussion Management Plan for Schools and School Districts.” CDC HEADS UP, 2025. cdc.gov/…/schools_TBI_management_plan-…
- 11Sarmiento K, Waltzman D, Wright D. “Do healthcare providers assess for risk factors and talk to patients about return to driving after a mild traumatic brain injury (mTBI)? Findings from the 2020 DocStyles Survey.” Injury Prevention, 2021. injuryprevention.bmj.com/…/injuryprev-2020-044034?ijkey…
- 12Model Systems Knowledge Translation Center. “Driving After Traumatic Brain Injury.” MSKTC, 2024. msktc.org/…/driving-after-traumatic-brai…
- 13Centers for Disease Control and Prevention. “Returning to Sports.” CDC HEADS UP, 2025. cdc.gov/…/returning-to-sports.html
- 14Centers for Disease Control and Prevention. “Signs and Symptoms of TBI.” CDC, 2025. cdc.gov/…/index.html
This article reflects the safety priorities of pediatric rehabilitation and school psychology. It is general education, not medical or legal advice. Check with your teen’s care team, school and official sources about your own situation. Reviewed October 2026.
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