With all that there is to do at this very busy time of year, it’s easy to let your own self-care fall to the bottom of the list. Yes, I know — you do not need to add one more thing to your to-do list! But read through the list below and try to find just one thing you can do for YOU, in the limited time you have.
Self-care if you have 30 seconds or less:
*pray. If you don’t know what to say, try Anne Lamott’s suggestions: Help. Thanks. Wow.
*take 5 deep breaths (breathing in for a count of five, exhaling for a count of five).
*notice areas of tightness in your body and stretch or massage the area.
*be grateful. Look around and find at least five things for which you are grateful.
*give yourself a pep talk. If you have written affirmations for yourself (see my morning routine post), pull those out and say them aloud, if possible.
*play a favorite holiday music station on Spotify or any other music app
*light a candle, preferably one with a holiday scent! Here are some options from Amazon:
*pray. Keep a prayer list on your phone or just pray about your current need or situation.
*check your to-do list and identify one to three things that would be the next “right” things to do to ease your stress. Getting just a few things done will make you feel better about everything else on your list.
*speaking of that to-do list — is there anything you can delegate to someone else?
*close your eyes and visualize yourself the way you want to feel right now.
Do you want to feel organized and productive? Imagine yourself in organized and neat surroundings, checking items off your to-do list.
Do you want to feel calm and relaxed? Imagine yourself looking and feeling calm and relaxed — your facial expression, your body language, your tone, your words.
*jumping up and down! It sounds crazy but it does wonders for getting you energized and ready to get back to all the holiday tasks.
*yoga poses – try any of these poses: cobra, down dog, bow, tree, bridge, or child’s pose. Google how to do them if you’re not sure, or use Yoga with Adriene on youtube.
*meditate and breathe deeply
*take a shower and use good-smelling bath products
*read a devotional passage or just a few pages from an inspiring book.
*change into something cute AND comfy – not just your regular old yoga pants or sweatpants.
*write in a journal
*call your mom or any person that makes you feel better
*make lists – what’s going well, what you have already completed, what you want to do next – whatever comes to mind
*do a “brain dump” in your journal or planner or any piece of paper. You could even type your brain dump or use an app. Just write down anything and everything that comes to mind. You don’t have to keep it, but often there will be things that come up in your brain dump that will give you clues as to what to do next to ease your stress.
*enjoy a cup of coffee, hot tea, cider or hot chocolate
*wash your face and put on some makeup
*brush your hair or style it another way
*get outside and go for a walk
*do something creative — write, draw, take pictures, play music, sing.
*listen to music on Spotify or any music app. Even listening to just one or two favorite songs will make a big difference!
*declutter something — a table top, an area of your desk, a drawer. Whatever is annoying you right now. Even if you can’t get the whole thing organized, just cleaning up part of it will make you feel accomplished.
Self-care if you have 10 minutes or more:
*Pray. Start with gratitude and name as many things or people as you possibly can. Then go through your entire prayer list, praying for specific needs and specific people. Add items to your prayer list if possible.
*Exercise. I know – you don’t have time. But even 15 minutes will make a big difference. It also helps to set up an exercise “area” in your home. It doesn’t have to be an entire home gym — just an area where you go to exercise your body and relax your mind.
*Meditate for a longer period of time.
*Take a walk outside. Even just a few minutes will help clear your mind and calm your body.
*Read. Anything you want and for as long as you can!
*If it’s the afternoon, take a brief nap. If it’s evening, try to go to bed early and get some extra sleep.
*Put your pajamas or favorite comfy clothes in the dryer for a few minutes before changing into them.
*Watch a favorite holiday movie. Or anything on Hallmark Christmas channel!
*Learn how to do something new. Youtube is a great source for videos on how to do just about everything. Set a time limit for yourself if you need to, but consider this to be productive downtime!
*Declutter something — a drawer, a shelf, a whole closet if you have the time!
*Go through your to-do list — can anything be deleted or delegated?
*Schedule a day off work. I have done this for years and find that it is a huge help in reducing holiday stress. I plan for it, I get a good substitute for my school kids, and I use the day off to get many Christmas tasks completed. And I do not feel one ounce of guilt. Try it!
I hope that some of these tips will help you to take care of yourself during this busy season. Happy Holidays!
“Time management” is a tricky term.
I used to think that time management was all about getting up earlier, staying up later and cramming as many tasks into the day as I could possibly do. Now I think that managing my time is more about being intentional about my use of time. It means doing the right things at the right time.
Some days I may look at my to-do list and see very few things crossed off, but when I think about my day as a whole, I realize that the things I did do were all super important (going to a doctor’s appointment with my mom, making a dinner that my husband loves and which I don’t make very often, taking a nap because I haven’t been getting enough sleep, catching up with a good friend who needs a listening ear).
So what are my best time “management” tips?
What I try to focus on now is “scheduling” all of my routine things to do into “blocks” of time, setting limits on how long I will work on different routine tasks (grading papers and doing laundry are always going to be on the list and are never really “caught up”), and being efficient with chores and the routine tasks so that I can spend more time on what is most important.
So my definition of time management now is not just about getting stuff done. It’s also about doing the right stuff.
And making lots of lists!
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
~Aristotle
First, here are eight general tips that have helped me.
8 General tips
1 – Write it all down. It sounds compulsive, but it’s the best way to stay on top of all the things you need to do. It also helps you plan what days will be best to do which tasks.
For example, you would not plan to complete lots of cleaning or organizing tasks on the days when you have a later working day or lots of kid activities to coordinate. It also serves as a great boost when you look back on the week and see all the things you did complete!
2 – Some people like to keep all their lists and a planner on their phone. There are some great apps that will help you do this.
Other people (like me) prefer paper and pencil (or Flair pens!).
If you are an “old school” paper planner, like me, there are a ton of great planners out there. I’ve tried and loved the Bloom Daily Planners, Erin Condren Planners, Blue Sky Planners, and Plum Paper Planners.
But this post from Rachel Hollis explains my favorite way to plan. Rachel recommends grabbing a sturdy spiral bound notebooks and carrying it with you everywhere.
Carrying it with you everywhere allows you to use it for everything:your weekly cleaning list, weekly menus, grocery list, workout log, list of outfits, things to do at home, things to do at work, holiday planning, goals — all the lists you need for your busy life.
In addition to pages of lists, you just start a new page for each day, write the date at the top and list the things you need/want to do that day. Whatever does not get checked off gets added to the next day’s list.
3 – Two important tips for planners and lists:
A – write everything down. Do not rely on your memory. (When you’re carrying your planner around with you everywhere, you will always have it handy when you think of something else you need to do.) This is why many people prefer using their phone.
B – check your planner several times a day. Put a notification on your phone if you have to, but make sure you are checking your planner at least once an hour.
4 – Go to bed earlier and get up earlier. I know — sleep is very important. But sleeping late every day is not important. If you start training your body to get up earlier, you can also train your body to go to sleep earlier. Aim for 6 – 8 hours of sleep per night.
As for what time to get up each day: one tip I’ve used is to think about what time I need to get up in the morning, then subtract one hour. That is the time I should be getting up.
What can you do with that extra hour? Plan your day, pray, meditate, do yoga, work out, work on some goal project of your own. (See my morning routine post HERE.) That extra hour, first thing in the morning, that is just for YOU will help you to be better in all areas of your life. Just try it for a couple of weeks and see what you think!
5 – Get some help. I know, I know — we think we should be able to do everything ourselves. But look around and identify someone you know who appears to “do it all”. Then ask her how she does it. You will undoubtedly hear that she doesn’t “do it all” herself! No one does.
Look at your list of things to do. What are the things that only you can do? (Tuck your kids into bed, for instance.)
What are the things that someone else could do for you? (Clean your house? Drive your kids to sports practices? Shop for groceries?) Think about delegating some tasks to other people. Everyone that lives in your house (spouse, children above preschool age) needs to contribute to the family chores in some way.
Could you use different services to do some tasks? (Ordering groceries online for instance and paying for delivery or picking your order up in an express lane at the store.) Could you hire someone to clean your house or run errands for you?
6 – And while we’re talking about getting some help — it’s okay to say NO to tasks or activities that don’t fit your time availability and your current priorities and goals.
This is another hard one, I know. We want to help as many people as possible and we want to please everyone. But think about what and who is most important in your life right now. Judge each task that you are asked to do against that list of priorities.
Will the task you’re being asked to do affect one of those priorities in a negative way? (Taking you away from home too many evenings, for instance.)
One of my favorite ways to say no is to say, “Thank you for thinking of me I would love to help, but my schedule is too tight right now and I would not be able to give it my fullest attention and energy.” They may be disappointed for a moment, but they will quickly move on to the next person to ask. Plus, they have to respect the fact that you don’t want to take on a task that will not get your best effort.
7 – Schedule EVERYTHING on your planner. If it does not get scheduled and assigned to a certain day or a certain time, it’s not going to happen.
If you want to work out every morning at 6 a.m., write it down. If you want a weekly date night with your husband on Fridays at 7 p.m., write it down (and make sure he does the same!). If you want to catch up with a friend in person or over the phone, write it down.
8 – Make sure you are scheduling time for you to do what YOU want to do and what is important to you. If you don’t do that, other tasks or demands will take over that time and you will eventually feel burned out and resentful. You can prevent that from happening, or change it if it’s already happening. Schedule some daily time for yourself and plan for what you will do with that time.
At the beginning of each month, I draw a quadrant on a piece of paper. I label each quadrant with the week’s dates for that month (December 3 – 9, December 10 – 16, etc.). Then I list the calendar dates that are already scheduled in each quadrant.
I make a list of what I would like to get done in that month and which week will be best for that task. Some tasks come from my calendar (birthdays, appointments, meetings, events), and some are from my goal-setting work. (I will be posting soon about how I set goals.)
I leave lots of empty spaces because unexpected events occur throughout the month that will also need to be included. This list gives me some control in the sense that I can see what is coming up that month, but it also gives me the flexibility to change the priority of anything on the list.
Plan your week in advance. While you can do this on any day, I prefer Sunday. It helps get my new week off to a good start when I have some time to think about last week and to look ahead to how I will use my time going forward.
Start by looking over your general monthly plan and looking at last week’s lists. What went well last week? What needs to be rescheduled or tweaked for this week? What goals do you want to accomplish this week?
Make a list of tasks you need to complete for the upcoming week. Include appointments, meetings, kids’ scheduled activities, etc. What appointments/events/meetings/important dates are coming up this week? What do you need to prep for those dates? (Example: buy a birthday card and gift, review notes for a meeting, etc.) Plan time for the prep as well as the actual event! (See the planner and list tips above.)
*Cleaning routine — I keep a list of all tasks that need to be done in my home daily, weekly, monthly, and seasonally. Having such a list does not mean you have to do all these things (you might delegate to others or you might pay a cleaning service to do some), but it helps you stay on top of what needs to be done around your house. Each week I list what I need to do for that week, then figure out which days will be best for which tasks. This varies from week to week, depending on my work schedule and other commitments.
*Menus — I plan my menus for one month in advance. Look at your calendar and decide which meals will best fit which days. Then you can make your grocery list! Are there meal prepping tasks you could do in one batch on Saturday or Sunday that will help make the upcoming week easier?
*Workouts — choose which workouts you will do on what days and schedule those on your calendar. This is SO important. I schedule and plan for workouts because they will not happen otherwise. Be realistic. If you have an especially early start and lots of appointments one day, don’t try to schedule one of your longer workouts. Look for a shorter workout you can do on that day. Consistency and intensity are more important than the length of your workouts.
*Clothes/outfits — check the weather forecast and temperatures for the week, then list some possible outfits you will wear. As part of your evening routine, lay out the clothes you will wear the next day.
*Review your budget and finances. Check your balance and your account statements. What bills are due this week? How well are you sticking to your budget? What changes or adjustments could you make?
*Stick to your evening routine. If there is ever a time that I am strict about my evening routine, it’s on Sunday night. I usually try to go to bed a little earlier as well.
*Try batching some tasks into 15 or 20 minute segments. For instance, as a teacher and I will have assignments to grade until June 10 (our last day of school). I am never really “caught up”. The assignments are not going to magically grade themselves. I am never going to find some huge chunk of time to get them all graded and then be “done”. So I grade assignments for 20 minutes a day.
Many times, at the end of that 20 minutes, I decide to continue for a bit longer. Sometimes I don’t have any more time that day, so I stop. But the point is that I am being consistent in getting that task “done” daily.
Other ways to use this tip: to get started on an overwhelming organizing or cleaning task or to keep focused on one task at a time (instead of getting sidetracked into checking email or googling something). It’s a lot easier to tackle some big task or to make progress on your goals when you know that you only have 15 or 20 minutes.
You will be amazed at how much you can accomplish in a short batch of time by the end of a week or month! See the time blocking tips below for more about batching tasks.
*What if you plan out your work in this way, but there is still too much to do? Take a look at your plan.
Some weeks it does feel as if everything important needs attention in that week. But often I find that I am trying to do too many things that don’t matter as much. Not everything is essential. I can’t say “yes” to doing everything that other people want me to do.
So think about what matters most to you. What can you cut out of your schedule? What can be delegated? I love the saying, “Do fewer things, but be awesome at them.” Not sure where I heard that, but it is wise advice. See the time blocking tips below for more about how to realistic about time and doing what matters.
*Schedule time for your own self-care. This is another area where being intentional about scheduling this time is key to making sure it happens. Being stressed and burned out leads to less productivity. Take a few minutes every day for yourself.
6 tips for time blocking:
1 – I have been doing a version of time blocking for years, but this post totally makes sense and explains it in a fun way. Jordan Page recommends setting your day up in blocks that fit your particular stage of life. Then, in each block, list what you will get done during that time.
Jordan’s tips:
~stick to 2-3 hour blocks
~don’t micromanage your day. Emergencies and interruptions will happen – don’t stress about it. Just rearrange and move necessary tasks to other blocks
~use the alarm on your phone to remind you of upcoming blocks
~use the alarm to alert you when a block is ending
2 – Another reason to use time blocking is to help you plan and be realistic about how long different tasks will take. I have noticed that when I have a tight time schedule (with appointments, meetings, etc.), I am more efficient with getting things done but on days when I don’t have as many time pressures, I just kind of fritter the time away and then wonder why I didn’t get anything done.
So I plan for what I will do during a time block, allowing extra time for interruptions or unanticipated events. This makes me focus on how much time I actually have and how long some tasks will actually take, helping me develop more realistic time blocks for the future.
It also cuts down on the urge to procrastinate. I’ve already made the decision to do certain tasks at a certain time, so I just get started and do them! Nothing will ever be perfect, but if you have a plan for a block of time, you will get more done.
3 – Within those time blocks that Jordan recommends, I set shorter time limits for dedicated work time.
For instance, if I decide that I am going to work on school work such as grading papers, researching resources for plans, or creating assignments, I set specific time blocks for just one task (i.e., grading papers for 20 minutes), and work on that one task for just that amount of time.
Chipping away at something every single day helps you get stuff done. Instead of being overwhelmed by all you need to do, just focus on that one task for one short time block. Then, when you spend time with your family, you can give them your undivided attention, knowing that you made progress toward your most important work tasks.
4 – Other than using your phone’s alarm to alert you when it’s time to stop a block, turn off your phone notifications when you need to get something done OR when you are spending time with your family.
Unless you need to be available for some kind of emergency, stay off the screen and focus on what or who is right in front of you. This can be really hard since we all use our phones for just about everything. But try it and see how it works for you.
5 – Schedule both your chores/tasks/things to do in your time blocks, but also think about scheduling things you want to do.
If you go into a weekend with the hope of doing certain things with your family or friends, schedule that activity for certain times of the day! (And make sure that your family and friends know what time you’re scheduling the activity! 🙂 You will find that you enjoy your leisure time more when activities are planned and scheduled because they will actually happen, instead of just being hoped-for activities that you will do “some day”.
6 – Plan your day backwards. For instance, if you want to leave work by 5:00 p.m., plan your work time blocks with that “limit” in mind. Some days/weeks are busier at work, but if you set some boundaries, it helps you keep better work/life balance and forces you to be efficient with your use of time.
A similar thing happens at home. If you set your wind-down/bedtime for 9 p.m., plan your time blocks with that “hard stop” limit in mind.
Conclusion
Finally – make sure you are doing “first things first.” What is the “deep work” that uses your abilities and talents best?
Can you cut out incessant email checking (I’ve been guilty of this), incessant social media scrolling (same), and mindless TV (uh, same again)? I’m not saying that you need to be a hamster on a wheel all the time.
Just try focusing on what matters most to you: what people you want to spend your time with, what tasks or activities will make your life better or more organized, what tasks or activities use your talents and creativity best. You will find that your stress level will go down, and that you will have MORE time for the activities and the people that you love.
Even with all the busy-ness of the Christmas season, it’s worthwhile to spend time doing family activities for Advent that are fun and meaningful. You may be thinking, “Sure – how am I going to fit that into my busy schedule?”Read the list below and see if you can find a few things that both you AND your children will enjoy, and that will fit into your busy life!
*Watch a Christmas movie together. Here are some classics. (Yes, I know that you can stream these movies if you subscribe to a streaming service, but I’m including the Amazon DVD links so you can read the summary and decide if it would right for your particular kids.)
*Fill up bird feeders if you have them, or make a treat for birds in a park near you. If your kids are not allergic to peanut butter, here are directions for a simple and fun activity!
*Buy canned or boxed food to donate to your local food pantry. Take your children with you to drop off the food.*Go to the library and check out some Christmas books.
*Make Christmas cards for people in your family, neighborhood or church.
*Make Christmas decorations for a local nursing home or for a local hospital.
*Sing Christmas songs together.
*Ask your child about their favorite Christmas activities or traditions. You might be surprised to learn what they consider to be “meaningful.”
*Recycle some toys and donate to your local children’s hospital or to a thrift shop.
*Decorate the Christmas tree together! So what if it isn’t perfect? Having your child feel a part of the tradition and pride in the decorated tree will be worth it.
*Have your child help you set up the nativity scene or creche.
*A fun idea is to do some handprint or footprint Christmas craft every year and keep them as decorations. Besides being the cutest decorations ever, they are a special record of your child’s growth from year to year. This site has some great ideas. Another tip is to purchase canvas panels and create the craft on the canvas. These are great Christmas displays along a wall!
*Make fudge or some other kind of Christmas candy. This site has some great ideas for simple, no-bake recipes!
*Adopt or child or family in need and go shopping for gifts.
*Make and decorate sugar cookies.
*Make and decorate gingerbread men.
Ultimate List of Gifts that Teachers Actually Want for tips on this idea!)
*Create a Happy Jar for your family. Buy or use any inexpensive glass jar with a lid. You can find these on Amazon of course, but also at crafts stores, Hobby Lobby or World Market. Keep a stash of colorful strips of paper in a container close by. (I cut up strips of construction paper or index cards.) Each evening, list one thing that makes your family happy. It could be something simple like seeing birds on an outdoor bird feeder or something more meaningful like snuggling together on the couch to watch a movie.It’s fun to review the Happy Jar notes at the end of a year!
*Make hot chocolate. Enjoy sipping it beside your Christmas tree.
*Bundle up and take a walk around your neighborhood at night.
*Talk about and make a list of kind things we can do for others (at school, in the neighborhood, at home). Share one random act of kindness each night at dinner.
*Deliver treats to your local fire and police stations.
*Have a family game night. This actually turned into a regular Friday night event at our house.
*Deliver a surprise treat to a neighbor or friend.
*Act out the Christmas story or create a reader’s theater script from a favorite Christmas book!
Here’s a great way to incorporate these activities. Cut out Christmas shapes from construction paper. Trace shapes using cookie cutters. Then, you (or your children) can list one of the above activities on each shape. You might list the books to read or the movies to watch on separate paper shapes.
Put the paper shapes in a bowl or jar. Each morning, have one child draw a paper shape from the bowl or jar and that can be the activity that your family does on that day.
I hope that you will find some fun and meaningful ideas for family activities during Advent!
Have a blessed and happy holiday.
It’s early in December. Have you already completed all your planning for the season and started on your holiday tasks? No? Neither have I. So let’s just make our peace with that and move forward into the most wonderful time of the year! Here are some tips for last-minute Christmas planning.
First things first: let’s make some lists. Use paper or use an app, but start making lists. The lists do not need to be perfect – you can always add to them later. It helps if you keep all these lists in the same notebook or planner.
Some lists to make (choose what works for you): ~gift lists (who you need/want to give gifts to, some ideas for those gifts) ~divide up gift list – how many gifts to purchase or make per day or per week until done. I try to make December 16 my deadline for gifts. ~gift purchase places (local stores, online options) ~gift making needs ~gift wrapping needs
~Christmas movies or music you want to use to get your family (and yourself) in the holiday spirit
~church events for Advent/Christmas – when, what
~other parties/events for December – when, where
~Christmas Eve plans
~Christmas Day plans
~house guests – who, when, what you need to do to prepare for guests
~holiday events with extended family – who, when, where, what you need to do to prepare
~holiday card things to do (choose photos, order from Minted or Shutterfly, address envelopes, mail -maybe make this a Happy New Year card instead? Or send it digitally?)
~ideas for short but sweet holiday activities to do with your kids daily. Watch for a future post with some suggestions!
~other holiday events or tours or other special activities that you might want to try this year
~quick, easy, delicious meals for December meal planning
~baking lists (if you like to bake) – who will you give gifts to? What supplies do you need to purchase?
~decorating projects (inside the house, outside the house, Christmas tree)
Feeling better already? Still feeling overwhelmed? The good thing is that now you have more control since you have an idea of what needs to be done. You may also choose to eliminate some things and focus on what is most meaningful for you and your family. Now let’s plan for when those tasks will get done!
Week 1 – first Sunday of Advent week
Plan blocks of time (even short amounts of time) to complete the following tasks:
~make those lists!
~decorate inside house
~decorate outside house? (you could also do this throughout the next week)
~begin an Advent prayer list and devotional readings with lighting an Advent wreath
~begin daily holiday activities with kids
~attend a church event?
~buy some gifts (easiest ones to buy). Gift cards? Food shipments? (Some favorite food shipment places:
Omaha Steaks, Wolferman’s, Harry & David, Southern Season)
~work on your holiday card, if you’re sending one
Week 2 – second Sunday of Advent week
~attend some holiday event around your town?
~continue Advent prayer list and devotional readings with Advent wreath
~daily holiday activities with kids
~attend a church event?
~holiday baking
~decorate tree
~more gift shopping
~buy gift wrapping supplies
~begin gift wrapping
~buy some new decorations?
~make/buy gifts for work friends?
~work on holiday card (if sending)
Week 3 – third Sunday of Advent week:
~more gift shopping!
~more gift wrapping!
~more baking?
~try to set December 16 as your deadline for shopping
~attend some holiday event around your town?
~continue Advent prayer list and devotional readings with Advent wreath
~daily holiday activities with kids
~attend a church event?
~buy/make gifts for neighbors?
~work on holiday card (if sending)
Week 4 – fourth Sunday of Advent week
~attend some holiday event around your town?
~continue Advent prayer list and devotional readings with Advent wreath
~daily holiday activities with kids
~attend a church event?
~buy stocking stuffers
~finish gift wrapping!
Week 5 – deadline: December 26!
~Christmas Eve – enjoy!
~Christmas Day – enjoy!
~Day after Christmas – consider staying in pajamas all day, eating simple meals, playing board games, enjoying holiday gifts and relaxing with your family!
Keep an eye on this blog for future posts on how to make this a wonderful time of year for yourself and your family! Even if you are planning at the last minute.
Every job has its own set of stresses. While your job may not be “stressful” all the time, it probably has its moments where you are feeling more stressed and overwhelmed. Here are some tips for staying calm and taking care of yourself when that overwhelm is threatening to take over!
1 – Do some deep breathing. This is my first go-to when I am feeling overwhelmed. Even if you can’t escape to a quiet, private spot, just stop where you are and breathe in and out to a count of four. Even just three deep breaths make a difference as it stimulates your parasympathetic nervous system (leading to a feeling of calmness) and increases the supply of oxygen to your brain.
2 – Take a break. (The Hamilton song is playing in my head right now!) Can someone else take over or cover for you for a few minutes? Can you just take a quick walk down the hall or outside? For me, sometimes I just walk into a neighboring classroom for a moment. It breaks the tension and helps calm you down by giving you a different perspective for a few moments.
3 – Eat something healthy. While the temptation is always there to eat sugar or junk food, try eating something healthy instead. OR tell yourself that you can have the junky treat as soon as you eat something healthy first. (That often curbs the temptation right there.) Eat something that is good for your body. Examples: baby carrots (crunching them also releases tension in your jaw!), apple slices, other raw veggies or fruit, nuts, healthy trail mix.
4 – Drink water. Many of us are under-hydrated. Try to drink your body weight in ounces of water every day. Add flavor with lemon or lime wedges or drink flavored seltzer.
5 – Meditate. The Headspace app is my go-to, but there are several good apps for quick meditations that can be done anywhere. Of course, you can meditate without an app. Simply close your eyes, take deep breaths focus on a word or phrase that relaxes you, or count your inhales and exhales up to ten, then start over again. Even one minute of meditation helps!
6 – Do some yoga poses (standing poses: standing forward bend, eagle pose, dolphin pose, extended triangle pose; floor poses: child’s pose, bridge pose, legs up the wall pose, cat pose, easy pose, corpse pose). Check out Yoga with Adriene for more poses.
7 – Keep something at work that smells good and makes you feel better. It could be an empty perfume bottle, an essential oil that you love (a favorite brand is Natrogix Bliss), a small bottle of Johnson’s baby powder, or a good-smelling tea bag.
8 – Make lists. Lists help me to calm down and feel more on top of whatever is going on. Grab a notebook or use sticky notes – whatever paper is handy and that you can easily locate later. Types of lists you might make: tasks you need to do, tasks you want to do, students (or others) who need your attention/care in some way, things to “fix” or think about, things that are going well, things for which to be grateful, ideas to try, things you want to turn over to God, etc.
9 – Plan some small self-care activity to look forward to (buy a latte or chai tea on the way home, buy flowers for your home, do some workout that you enjoy, take a walk, take a bubble bath, go to bed early, buy or make a delicious dinner, listen to a favorite music playlist, read a good book, call/text/write to someone you love, listen to a positive podcast, buy something small that you will enjoy using or wearing).
10 – Say or do something nice for someone right in front of you. Smiling counts. Telling them something you appreciate about them counts too.
11 – Look around and find ONE thing that is going well or one person for whom you are grateful. Believe it or not, this helps focus your mind on what is going well instead of all that may be crowding in on you at the moment. Despite your massive to-do list and all the ways in which you may feel that you are falling short, there is always something you are doing well and someone who appreciates you. Remind yourself of this one thing or one person. Make a list of what is going well, what you are doing well, students or patients with whom you are connecting. Savor these “small wins”. Keep this as an ongoing list.
12 – If you are a teacher like I am, stay focused on the students. It’s easy to get overwhelmed by more and more being added to your plate (with nothing ever being removed), more and more demands from district offices and from parents/community. But if you can stay focused on your WHY – your students – you will be focused on what really matters.
13 – If you are able to leave work a little earlier, do so. Go home and relax, go work out at the gym, buy yourself some flowers, do something that will cheer you up. Give yourself some grace from all the stress and overwhelm. Remember that there is a big difference between self-care and being selfish.
No matter the level of stress or overwhelm, you are doing so many things well. Keep that in mind and take care of yourself.
We’ve all been there — feeling like something we’re doing is just not worth it. Here’s a self-care tip to help you keep going: Be an encourager.
Wait, isn’t this tip supposed to be something that helps you? Believe it or not, this tip DOES help you. Whatever you put out in the world tends to come back to you. So if you want to be encouraged, find someone else to encourage. This can take the form of a verbal comment, a post-it note, an email, a hug — whatever feels comfortable for you.
When people see you as positive and as an encourager, they will tend to give the same gift back to you. Maybe not right away, but it will happen.
Today I talked to two teachers. Both of them were people with whom I worked a few years ago, and both are in transition — trying to figure out their next steps in teaching. One was wondering about leaving the classroom for another position and the other was discouraged about their teaching life in general.
I don’t know that I had any great insight or inspiring “words of wisdom” for them. But what I do know is that I could give the one thing they needed most: I could listen. And as I listened, I could chime in here and there with encouragement: reminders of things that I know they do very well, things about them that make them a positive force for good in the world.
At the end of the phone calls, both thanked me for encouraging them. And it made me wonder — how many times do we think we need to “fix” something or give advice when all the other person wants is to be heard and to be encouraged?
What keeps me going: encourage others. Look for the good. Others will see that in you and return the favor.
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