This is the time of year when it can truly feel like Groundhog Day, the movie. There are no major holiday events coming up any time soon (I don’t count Valentine’s Day as a major holiday event), spring is still too far away, and every day feels just like the day before.
That can be a good thing. This is often the best teaching time of the year due to the lack of interruptions. But it can also be a time when you get into a rut with a lot of things, starting with taking care of yourself.
I’ve said it before and I’ll say it again: you have to take care of yourself first. Take care of yourself before worrying about the kids in your classroom. Take care of yourself before worrying about your family. You are no good for anyone else unless you have taken care of yourself first.
Here are some tips for brightening up your February days and taking care of yourself throughout the day.
Morning tips:
As soon as I get to school, I hit the ground running. My mind is already racing with all the things to remember, do, say to someone, ask about, etc. etc.
Starting my day in a positive way while I’m still at home saves me. I start by getting up 15 minutes earlier. If you’d like to revamp your own morning routine, see my post about that HERE.
I also have a morning routine for when I arrive at school. Besides turning on lights and lamps and my Smartboard, here are my morning to-do’s:
*Breathe. When my mind starts racing and I start feeling overwhelmed, I stop and take three deep breaths. When you exhale, it helps to say something to yourself like “relax” or “let it go” or “peace.” Three benefits of deep breathing: it decreases anxiety and increases calm, it increases energy, and it lowers blood pressure.
*Pray. It works. Period. I pray for the day, for my students, and for the patience and the strength to do all the things I need to do in the day.
*Drink water. I use a Hydroflask or a Swell bottle to be sure I get enough water during the day. Taking a few sips every hour keeps me hydrated and focused. Three benefits of hydration: It improves energy levels and brain function, helps to prevent and treat headaches, and it helps your digestive system working properly.
*Fill in my 5 Minute Journal app on my phone or write in a gratitude journal. This simple practice has so many benefits. The 5 Minute Journal asks you to think about three things for which you are grateful, then asks you to think about three things you will do to make the day a great one. When you focus on the positive, you find more positive! Three benefits of a gratitude practice: it improves physical & psychological health, it improves self-esteem, and it makes us happier.
*Say some affirmations to yourself. This is a great way to pump yourself up and is also a great strategy to teach your students to do for themselves. Three benefits of saying affirmations: they keep you focused on your goals and motivated to achieve them, they keep situations in perspective, and they help you stay positive and optimistic (which improves your physical health).
Here are some of mine:
~I make a positive difference.
~I am an amazing teacher.
~I focus on what I can control.
~I am kind but firm.
~I respond with compassion.
Tips for the working day:
*Stand up as much as possible. Even when I have paperwork to do, I try to stand at a counter in my classroom and work there rather than sit at a desk or a table. Three benefits of standing: it reduces the risk of weight gain, lowers the risk of heart disease and diabetes, and it increases energy levels and productivity.
*Stretch or do yoga poses when possible. You might even get your kids involved in doing them with you. Shrug your shoulders and hold, then release. Stretch up high over your head (either sitting or standing), then touch your touches. Try tree pose to work on balance and focusing on a focal point. Do some twisting poses and hold for a few seconds.
*Keep pictures of your family, pets, or favorite places in view. This might be in the form of framed photos, but screensavers are a good option too.
*Use your favorite instrumental music channels on Spotify or Pandora as background music during work times. Your students will enjoy this and benefit from it as well.
*Walk around as much as possible. I remember an education professor telling us “a teacher on their feet is worth 12 in a seat.” When I walk around my classroom while my students are working, I can not only monitor their work, but I can also do brief check-ins with kids and find out how they’re doing emotionally.
*Take a walk outside, if possible. There is nothing like getting outside of the building and getting some fresh air. It clears my head and gives me a better perspective.
*Stay hydrated.
*Do a two or three-minute session of meditation. The Headspace app and the Calm app are great for providing brief, guided meditations.
*Eat protein. Try a handful of nuts, a protein bar or shake, or turkey slices. Add some healthy carbs to the mix (especially fruit, a salad, or some raw vegetables).
*Take deep breaths. I try to do this every time we make a transition. I don’t always remember to do it, but that seems to be a natural time to remind myself to take three deep breaths. It automatically calms me down and gives me perspective.
*Look for gratitude opportunities. Sometimes I just say a silent prayer of gratitude and other times I jot things down. Anything to help me focus on what is good in my work and what is going well with my students helps keep me focused on the positive and on what is under my control.
*Look for opportunities to laugh. If you watch for them, there will be many opportunities throughout the day to laugh or smile. Kids will say something funny, you may come across a funny meme, or read something in a book that makes you smile. Look for those smile moments.
*Write one pep talk note (or more). Most of the time, these are just on post-it notes. I may thank a student for something, tell them something I appreciate about them or reassure them that they are doing a great job. What’s really sweet is that I often see these notes again later, in their binder or in their cubby as they tend to keep them! You can also do this for your colleagues as well, with a written note or in an email. Just thanking someone or telling them that you appreciate them goes a long way.
After school tips:
*Reflect. I think about my entire day and focus on the positive first. What went well or what did I do that was good? I allow myself to feel proud of that. Then I think about what did not go as well or a time when I did not respond as I would have liked to respond. What can I do to fix this or to move forward? I do this, not to get down on myself, but to take control and get better.
*Think about those gratitude opportunities. I think about situations, different students, and colleagues.
*Pray. I give thanks for all that was good and went well and ask for help and strength to focus on what I need to do better or need to fix the next day.
*Let it go. I actually include this as part of my prayer. I ask for the ability to just let the day go and shift attention to my home and family life.
*Listen to favorite music or a favorite podcast on your commute home. (This also helps with letting school stuff go and shifting your mind to other parts of your life.)
*Clear up your desk or workspace. You may not be able to completely get rid of all the piles of paper, etc., but try to keep your space as decluttered as possible. This helps keep your head clear.
*Develop an afternoon or after school ritual. Consider some form of exercise or workout, spending time reading and/or writing, meditation, taking a long bath or shower, walking your dog. Anything that helps restore and rejuvenate you.
*Spend time with people you love. This might be spending time with them in person or by text or phone. Just connect with people you love.
To avoid burnout and getting to the point where you just don’t care, you have to take care of yourself first. You have to be able to shift your focus to taking care of your own needs and doing what you need to do for yourself.
I don’t mean to sound like I’m preaching, but I care about so very much about passionate teachers staying in the profession. The only way I know to help them do that is to encourage them to focus on themselves and their own needs as much (or even more) than they focus on the needs of their students.
We need your gifts and your energy and your passion. Take care of yourself first.
Do you want more guidance with resetting your classroom? I’m creating a mini-course with more step-by-step tips. Sign up for the waiting list HERE and I will notify you when it’s ready! (Signing up does not obligate you in any way.)