June 2, 2025 • 24 mins
We don’t know who needs to hear this, but rest is not a reward you have to earn! In this episode, we’re talking all about teacher recovery in summer, why it’s essential, not indulgent, and how to make it happen in a way that feels good. We introduce the Four Rs of Recovery—Relax, Refresh, Refocus, and Recharge—as a practical framework to help you build a personalized recovery plan. From resetting routines to rediscovering joy outside the classroom, this conversation is your permission slip to take the break you deserve.
Prefer to read? Grab the episode transcript and resources in the show notes here: https://www.secondstorywindow.net/podcast/teacher-recovery-in-summer/
Resources:
- Freebie: End of Year Roadmap
- Everything is Tuberculosis, by John Green
- Join the Teacher Approved Club!
- Connect with us on Instagram @2ndstorywindow.
- Shop our teacher-approved resources.
- Join our Facebook group, Teacher Approved
- Leave your review on Apple Podcasts!
Related Episodes to Enjoy:
- Episode 13, Design Your Summer
- Episode 65, Make an Easy Plan for Your Perfect Teacher Summer: Recovery and Readiness
- Episode 130, The 2 Things Teachers Need to Refuel This Summer
- Episode 134, The 10 Stages of Teacher Summer Break
- Episode 196, The 3 Step Plan to Park Those School Thoughts and Enjoy Your Summer Break
Mentioned in this episode:
The July Secret: How Smart Teachers Use Summer to Start Strong, Not Stressed. Join us for a free training where we'll show you how to use July strategically so you can feel prepared for back-to-school without the guilt or overwhelm. Sign up at https://secondstorywindow.net/july
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Heidi (00:00):
This is episode 197 of Teacher Approved.
You're listening to TeacherApproved, the podcast helping
educators elevate what mattersand simplify the rest. I'm
Heidi.
Emily (00:13):
And I'm Emily. We're the creators behind Second Story
Window, where we give researchbased and teacher approved
strategies that make teachingless stressful and more
effective. You can check out theshow notes and resources from
each episode atsecondstorywindow.net.
Heidi (00:28):
We're so glad you're tuning in today. Let's get to
the show.
Emily (00:36):
Hey there. Thanks for joining us today. In today's
episode, we're diving into whyrecovery after the school year
is essential, and sharing ateacher approved tip for
creating a summer bucket listthat actually helps you recover.
Heidi (00:50):
Let's start with a try it tomorrow, where we share a quick
win that you can try right away.Emily, what do you have for us
this week?
Emily (00:56):
This one's simple. Just write a sticky note that says, I
will come back to this later,and then you stick it on your
desk, your laptop, or even yourteacher bag. It's your visual
permission slip to pause. Noteverything has to be handled
right now.
Heidi (01:10):
If you like this idea or anything else we share here on
the podcast, would you take asecond and give us a five star
rating? Ratings and reviews areone way that new listeners find
us. So every rating and reviewis a huge help to us.
Emily (01:24):
It's true, we do a little happy dance every time we get a
new review.
Heidi (01:27):
We do.
Emily (01:27):
So this episode is coming to you in early June, which
Heidi (01:30):
And if you are anything like we were in our teaching
means many of you are eitherdone with school for the year,
or you can see the finish linejust ahead of you.
days, you are probablyexperiencing a weird mix of
emotions right now. There'srelief that the year is ending,
exhaustion for making itthrough, excitement for the
summer, and maybe even a touchof guilt.
Emily (01:52):
Yeah, and unfortunately, that guilt can be loud. It can
shout at you from lots ofplaces. There might be guilt
about being relieved that theschool year is over, or guilt
over what you could have donemore for your kids during the
year, and guilt that you had toput so much of your real life on
hold to manage your teacherlife.
Heidi (02:11):
And of course, we can't forget the summer guilt that you
should be filling your time withprojects and plans and
professional development whenreally all you have the energy
for is moving from the bed tothe couch.
Emily (02:22):
Yeah, there were plenty of summers where I would
painstakingly outline an epiccolor-coded to do list that was
full of huge projects, likerevamping the whole math walk,
you know, or reading all theprofessional development books,
redoing all of the bulletinboards.
Heidi (02:39):
All of the things all of the time. That is how we roll.
And Emily, how many of thosethings actually got done?
Emily (02:45):
Well, you know, it depended on the summer, but
never, all, never, all, my ideaswere always too ambitious. But,
you know, my body had otherplans, so I'd sleep in, plan to
get started later in the dayafter I watched a few episodes
of the show I'm binging, youknow, and then after a couple
weeks, that guilt creeps in, andI would throw myself into my
(03:07):
projects like I was being paidfor it, which, let's not forget,
I was not and neither are you.And then I chomp on the first
day of school, just totallyexhausted and bummed out that I
lost my whole summer.
Heidi (03:19):
Hmm, maybe that sounds familiar to you like it does to
me. This is such a commonexperience for teachers. You go
from sprinting full speed to acomplete stop, and then there's
the deep spiral into panic mode.
Emily (03:33):
And that is totally not healthy, and it's just not
sustainable. Rest is protectiveand essential, but if you
struggle to feel that way, maybereframing how you think about
downtime would be useful.
Heidi (03:45):
So to help with that reframing, we are revisiting the
four R's of recovery that wetalked about way back in episode
13 and in episode 65. But we areadding a fresh perspective,
specifically focusing on whyteacher recovery is not just
nice, but necessary, and why theguilt that we feel about it is
misplaced.
Emily (04:05):
So let's just start there. Recovery is not
indulgent. It is necessary. It'sa fundamental human need.
Heidi (04:12):
Exactly. You are not a machine, and when you push too
hard for too long, your body andyour brain start waving little
red flags that might show up asheadaches, brain fog, low moods
and that bone deep exhaustionthat coffee cannot fix.
Emily (04:28):
Maybe you've noticed some of those flags. It takes actual
intentional rest to manage them.Rest is how your nervous system
resets, how your immune systemrebuilds, and how your mind gets
a chance to sift through all ofthe noise. Ignoring recovery is
what leads to burnout, and wedon't want that for us or for
you.
Heidi (04:47):
If you're like a lot of teachers, you probably hold
yourself to pretty highstandards, and when it comes to
recovery, that might mean thatyou want to put limits on the
amount of rest that you thinkyou should require. But after
almost a decade of chronicillness, I am here to tell you
that bodies, unfortunately,don't work that way. You need
exactly as much rest as yourbody wants, even if that doesn't
(05:11):
fit into your schedule.
Emily (05:12):
Yeah, and the amount of recovery you need is directly
proportional to the amount ofstress and demand that you've
been under. Teaching is one ofthe most demanding professions
out there, and teachers make anaverage of 1500 educational
decisions per day.
Heidi (05:28):
That is an enormous cognitive load, and that's just
the instructional decisions.We're not counting all of the
interpersonal, organizationaland emotional decisions that
teachers face daily.
Emily (05:39):
And when June hits and you find yourself staring at the
takeout menu like it's analgebra problem, or scrolling
Netflix, unable to chooseanything to watch, that is not
laziness. That is just decisionfatigue catching up with you.
Heidi (05:54):
I've been there. Decision fatigue is no joke, and feeling
tired is not a moral failing.Your brain and body are sending
you important signals and youneed to listen, or your brain
and body will make sure that youlisten.
Emily (06:07):
Yeah, it's kind of like your check engine light coming
on in your car, like youwouldn't ignore that, right?
Heidi (06:13):
It did take me three months to get my car registered
this year. When I went to pickit up, they were out of the
little stickers for the licenseplate because it'd been so long.
Emily (06:24):
So they didn't have the month that you needed.
Heidi (06:27):
I had to mail away for it.
Emily (06:29):
Oh my gosh. Okay, guys, don't take car advice from
Heidi. Just FYI. My servicelight turned on today in my car
because I will almost need anoil change very soon, and I
already was like, alright, thismany miles left, then I need to
get it scheduled, because I amalways on top of my car lights.
You can take car advice from me.But okay, moving on from that
(06:52):
analogy, our exhaustion is awarning signal we should pay
attention to. Don't push throughit or feel guilty about it or
wait three months to deal withit like Heidi.
Heidi (07:02):
Mmm, feels a little pointed.
Emily (07:03):
I'm sorry.
Heidi (07:04):
So let's talk through the four R's of recovery. Relax,
refresh, refocus and recharge.Each one plays a unique role in
helping you recover.
Emily (07:14):
So starting with our first R, relaxing means engaging
in activities that are fun,freeing, and make you smile or
laugh. It's the art of doingsomething simply because it
feels good, not because itchecks a box.
Heidi (07:25):
But there's also an important mindset component to
recovery. It's about givingyourself permission to just be
without any productivity goals.
Emily (07:33):
That's the hardest part for teachers, isn't it? We're so
used to measuring our worth bywhat we accomplish, I have to do
a hostage negotiation withmyself to feel like reading a
novel during the day is actuallyokay and I'm not doing anything
wrong.
Heidi (07:47):
If it's hard for you to embrace relaxing, try reminding
yourself that relaxation is aform of productivity. It just
looks a little different thangrading math tests or vacuuming
your living room. Relaxation isproductively giving your brain
the space to sort, heal, andrestore.
Emily (08:03):
Oh, I love that reframe, and it resonates with me,
because I have totally felt thatguilt, like if I'm not actively
filling my summer with a hugelist of tasks, then I'm somehow
falling behind or letting peopledown. But what if taking the
time for genuine relaxation isactually making you a better
teacher?
Heidi (08:19):
Yes, we can't keep pouring from an empty cup. So
Emily, what are some practicalways that teachers can embrace
relaxation without guilt?
Emily (08:26):
Well, first, and I think this is the best way, is to
schedule it. Put do nothing timeon your calendar. Sometimes
scheduling something can giveyou the permission that you need
to follow through. Another ideais to leave your plan book
closed for at least a week, ormaybe several weeks, if you can,
after summer starts. Hide yourteacher bag in the trunk of your
car where it can't taunt you.And third, try this mantra, my
(08:49):
worth is not measured by myproductivity.
Heidi (08:52):
I love that. I am actually looking at a sticky
note on my computer right nowthat says productivity is about
more than output. I need thisreminder daily that checking
things off a list might feelsatisfying in the moment, but it
isn't the true key to happiness,supposedly. I am not less
valuable when I'm scrollingInstagram or, you know, just
(09:12):
doing something for fun, I'm ahuman doing her best. And
honestly, that is more thanenough.
Emily (09:18):
For sure. And I always think I'm a human being, not a
human doing.
Heidi (09:23):
Oh, there you go.
Nope. That's too crazy.
Emily (09:24):
That helps. If you also struggle with this, try making a
Or trying some new tea flavors, or organizing your
summer slow list, a list ofrelaxing things to do, like
watching a whole movie in onesitting, maybe even without your
phone out.
photos, which is something I'mdoing this summer, which I have
to say, it doesn't feel thatslow. It feels kind of
(09:45):
stressful, but it is a, it is abig fun project, and I'll be so
glad, it's a good, it's a goodone. Nothing has to be finished
or optimized, though. So if youdon't get it done, it's okay,
because this is about givingyourself permission to just slow
down and be.
Heidi (09:59):
Those are some great ideas. I'm kind of tempted to
start my own summer list now,especially if it has things like
afternoon reading breaks andepisodes of The Great British
Bake Off.
Emily (10:10):
Our second type of recovery is to refresh. This is
all about reconnecting with theparts of yourself that maybe got
pushed to the side during theschool year. It's the you that
exists outside of lesson plansand grading and team meetings.
Heidi (10:24):
A refreshful recovery—is refreshful a word? I think it
should be. A refreshful recoverymight include hobbies, travel,
long lunches with friends,spending time outside, playing
video games, gardening, cooking,learning something new, calling
up an old friend for a longcatch up, or finally finishing
that book that's been sitting onyour nightstand since November.
(10:44):
Anything that helps you feel alittle more centered fits the
bill.
Emily (10:48):
Since the goal with refreshing is to feel more like
your true self, what'srefreshing for one person can
vary wildly from what'srefreshing for someone else. So
maybe for you, it's refreshingto write in a journal or binge
watch a comfort show, guiltfree, but someone else may need
the excitement of diving into anew craft project.
Heidi (11:06):
And don't feel like you have to put limits on what
refreshing looks like. Even awalk around the block with your
dog or whipping up something newin the kitchen can be deeply
refreshing.
Emily (11:15):
And if you're the type of person who finds joy in learning
something new, maybe you shouldtake a class just for fun with
zero tests and definitely nograding. Whatever helps you feel
a little more like yourself anda little more grounded, that is
what refreshing is all about.
Heidi (11:29):
If you're stumped for ideas about what feels
refreshing, try making a list ofthings you enjoyed before
becoming a teacher or a busymom, and then commit to
revisiting at least one of thosethings. That doesn't mean it has
to be your whole personality. Itcan be as simple as subscribing
to accounts related to hikingand photography on social media.
Emily (11:47):
Yeah, even baby steps can move us forward.
And that brings us to the thirdR in our recovery framework,
refocus.
Heidi (11:55):
For a refocused recovery, we're talking about regrounding
yourself in the rhythms thatmake your life feel manageable
and meaningful and maybe evenkind of lovely. It's not about
adding more to your to do listor reinventing your whole life.
It's about gently tuning intowhat helps you feel functional
and centered.
Emily (12:13):
So try asking yourself, what keeps me fastened to my
foundation? What habits orrituals make me feel most like
myself, not just a teacher, aparent, a partner or the fixer
of all the things, but you know,as like a whole breathing human
person?
Heidi (12:30):
Start by listing out the routines and anchors that help
you stay afloat. That could bethings like staying on top of
the laundry so your Tuesdaydoesn't start with an underwear
crisis, or even getting back toa regular exercise habit,
because your body feels betterwhen you move.
Emily (12:44):
That reminds me, I have laundry I need to go move. It's
hard to stay on top of thelaundry. Refocusing is all about
returning to your daily ritualswith intention and not
obligation. We're not buildingthis into a perfectly optimized
routine that we're going to beatourselves up for failing to
follow with 100% fidelity. Youknow that phrase. This is more
(13:06):
about reintroducing a morningwalk, stretching with your
coffee, journaling for fiveminutes while the house is still
quiet, or finally lighting thecandle that you keep saving for
the perfect moment.
Heidi (13:17):
For you, it might be a date night that reminds you of
who you are outside of carpoolduty or a devotional or
meditation that recenters you insomething bigger than your
classroom tasks.
Emily (13:27):
Think about your morning and evening transitions. Are
they rushed and chaotic or calmand nourishing? Can you make a
little space to wind down with acup of tea to prep breakfast the
night before, or to set the tonefor your day with sunshine
instead of email, which, guilty.
Heidi (13:43):
Refocusing isn't glamorous, but it is really
powerful for me. I think itmight be the most effective form
of recovery. It helps me putthings back in place, both
literally and figuratively, ifyou could see my house, so that
I can face the next chapter froma place of calm and strength,
instead of burnout and disarray.
Emily (14:03):
When the school year is in full swing, we so often move
into survival mode. Everythinggets compressed, and the first
things to go are usually thesmall, quiet rhythms that
actually make us feel like areally happy, healthy human.
Summer is the chance to resetthat so plan to refocus on
whatever routines make your bodyfeel cared for, your mind feel
clear, and your home feel richand happy.
Heidi (14:26):
And that brings us to our final R, which is to recharge.
This emphasizes activities thatfill you up with energy and
excitement.
Emily (14:34):
Recharging is about building up positive energy by
actively refueling. Now this isdifferent from our first R,
relaxing.
Heidi (14:43):
Try thinking of relaxing versus recharging as checking
out versus checking in. Relaxingcan involve a lot of losing
yourself in something enjoyableor even just something that's
non demanding, like spending twohours playing a game on your
phone. Recharging, though, ismore about dialing in. It's
rediscovering the things thatlight you up.
Emily (15:03):
Now, what recharges one person might completely drain
another. There's no one sizefits all approach,
unfortunately. So you're goingto have to think about what
gives you energy, mentally,emotionally and physically. For
one it might be solo walks withthe podcast. For someone else,
it might be hiking with friends,baking or organizing a drawer, I
know, but that really can beenergizing.
Heidi (15:24):
If you're not sure what recharges you, take notes. Pay
attention to what leaves youfeeling better and not drained
afterward. Keep a list of quickideas so when your energy is
low, you don't have to guesswhat might boost that energy
level back up.
Emily (15:37):
Yeah, I love that, because when you're tired, it's
hard to think of what wouldhelp. Having a pre made list
will make a big difference. Andjust remember there's no right
way to recharge. The goal isjust to find what works for you
and make space for it.
Heidi (15:50):
And remember that even small changes in a routine can
have a big impact on howrecharged we feel.
Emily (15:56):
Yeah, it's just being proactive about energy
management, and it's somethingI've realized lately too, that,
like, I know that what I'm doingis actually a recharging
activity, if when I'm done withthat, I'm, like, excited and not
like, uh. You know, so believeme, scrolling the phone for a
long time does not leave mefeeling like that.
Heidi (16:15):
No, I can imagine that that wouldn't work. Well, that's
a really good thing to payattention to. Another aspect of
recharging is identifying andeliminating energy drains. For
me, I found that a surprisingdrain was having the news on
while getting ready in themorning. Nobody needs that in
their life, so switching tomusic made an immediate
difference in my energy level.
Emily (16:34):
Yeah, and it's worth noting that what recharges you
might change over time or indifferent seasons of life. The
activities that filled your tankfive years ago just might not do
the job anymore.
Heidi (16:44):
Oh, that's such a good point. It's worth reassessing
regularly and being open todiscovering new sources of
energy.
Emily (16:51):
Okay, so let's recap those four Rs of teacher
recovery. First is relax, giveyourself permission to rest
without guilt. Second isrefresh, reconnect with who you
are outside of teaching. Refocusis to rebuild the rhythms that
keep your life running, and thento recharge is to find what
fills your tank and do more ofit.
Heidi (17:12):
Many teachers worry that if they fully embrace these four
Rs during summer, they'llsomehow be less prepared for the
next school year. And if youfeel that guilt hovering around
you, I want you to shoo it awayright now.
Emily (17:24):
Yeah, there's this misconception that rest and
preparation are opposites, butrecovery is preparation. That's
how we come back stronger.
Heidi (17:31):
And research does back us up on this one. Studies show
that adequate recovery periodslead to higher productivity,
better decision making, andgreater resilience when
challenges arise.
Emily (17:41):
So if you're feeling guilty about not using your
summer to revamp your entirecurriculum or reorganize your
classroom library, just let thatguilt go.
Heidi (17:50):
Yeah, your future students deserve a teacher who's
rested, recharged and ready togive them their best, not
because she hustled all summer,but because she took care of
herself.
Emily (17:59):
If you know a teacher who could use a little permission to
rest, would you send thisepisode their way and come share
your recovery plans with us inour Facebook group? We could all
benefit from the ideas.
Now for our teacher approved Tipof the Week, where we share an
actionable tip to help youelevate what matters and
simplify the rest. This week'steacher approved tip is to make
(18:20):
your own personalized summerrecovery plan. Tell us about it,
Heidi.
Heidi (18:24):
Well, most summer lists focus on fun activities or
travel plans, which is great.We're totally here for that. But
teachers, I recommend creating a4R recovery bucket list that
deliberately incorporatesactivities from each of our
recovery categories.
Emily (18:39):
Oh, I love this idea. So what does that look like in
practice?
Heidi (18:42):
Well start by grabbing our free end of year roadmap
from the show notes. There's apage in there that is set up to
help you tailor the perfectrecovery plan for you. Now, all
of this is in Google Sheets, soyou can type right on the page.
And I like that, because it'sjust so much quicker than
handwriting. You start byreflecting on where you're at as
the school year wraps up andenvisioning what you need to get
(19:03):
out of your summer. And thenthere are boxes for the 4 Rs of
recovery—relax, refresh, refocusand recharge.
Emily (19:10):
The next step is to brainstorm three to five
specific activities for eachcategory that you want to
prioritize this summer. And makethese concrete ideas, not just
relax more. You might reallyneed to focus on recharging,
which is totally fine, but tryto come up with a few ideas for
each area of recovery.
Heidi (19:27):
Yeah, exactly. So for relax, you might write, read the
new Emily Henry novel, or catchup on The Last of Us.
Emily (19:33):
Although I have to say, I don't think the Last of Us is
relaxing. If you do, tell meabout it. I tried to watch it
just recently. I was like, Ineed to get on this. I love
Pedro Pascal. And I was like,oh, no, this is stressful.
Heidi (19:45):
No, definitely not for me.
Emily (19:47):
But if it's relaxing for you, you should put it on your
list.
Heidi (19:51):
For refresh, it could be go to sunset yoga at least three
times, or practice playing thepiano three times a week.
Emily (19:58):
And then what are the other two Rs?
Heidi (19:59):
Well for refocus, you might include something like,
figure out a meal planningsystem that doesn't make my
brain melt, or buy a tray tohold all of the water bottles
that the kids keep leavingaround the house.
Emily (20:10):
Oh, seriously.
Heidi (20:12):
And for recharge, it might be hike a new trail every
week, or visit the local fleamarket.
Emily (20:17):
So once you have all that filled in, the key is keeping
your planner visible, print itoff and stick it on your
refrigerator or as your phonelock screen.
Heidi (20:26):
If you need some accountability, try to commit to
doing at least one activity eachweek of your summer break.
Emily (20:32):
Yeah. That ensures balanced recovery across all
dimensions of well being, notjust physical rest.
Heidi (20:37):
Exactly. And here's a bonus tip for each item, note
how you will know if it wassuccessful. This helps you
recognize when an activity istruly serving your recovery
needs and when it's not.
To wrap up the show, we aresharing what we're giving extra
credit to this week. Emily, whatgets your extra credit?
Emily (20:55):
Well, I'm giving extra credit to the extremely not
relaxing book from John Greencalled Everything is
Tuberculosis, the history andpersistence of our deadliest
infection.
Heidi (21:05):
Not much of a beach read.
Emily (21:07):
No, indeed, it is not. But I just finished reading
this, and it's just really on mymind right now. And to be clear,
I thought I pretty muchunderstood tuberculosis, but it
turns out I did not. The bookwas just so eye opening to learn
not only how tuberculosis works,but to understand how it's been
just deeply intertwined withhumanity over time. And really
(21:29):
the most mind blowing andfrustrating thing I learned is
about how this disease iscurable, yet it is the deadliest
disease in the world due to ahealthcare inequality. So I get
it. This is a heavy topic, butthe book is short and the
information is really compellingand digestible. And John Green
makes any topic easy to listento or read, I feel like. And I
(21:51):
might just turn into himbringing up tuberculosis in
every conversation from now on.So be prepared, if you know me.
Heidi (21:58):
If you follow him on social media, he kind of does a
bit, I guess, where people willbe like, well, how does this
relate to tuberculosis? Andhe'll be like, Oh, easy. And
it's kind of like the worstversion of the Six Degrees of
Kevin Bacon.
Emily (22:14):
That makes me think of My Big Fat Greek writing, when the
dad's like, give me any word,and I'll tell you how it came
from Greek. It's like that, butwith tuberculosis.
Heidi (22:24):
A little less fun, but very interesting.
Emily (22:27):
It's informative, if nothing else. So what's your
extra credit, Heidi?
Heidi (22:32):
Well my extra credit goes to something very different. It
is the little Torani syrupbottles that you can get at
World Market. I picked up somethe other day that came in a
special spring sampler varietypack. And it has been so fun.
I've been adding hibiscus andlavender to the Clearly Canadian
that I also got at World Market.So just a fancy little midday
(22:52):
drink for Heidi.
Emily (22:54):
I love clearly Canadian. I'll have to get some mini
Torani bottles too.
Heidi (22:58):
They're so cute.
That's it for today's episode.Teacher recovery isn't laziness.
It's a necessity that directlyimpacts your effectiveness in
the classroom and in life.
Emily (23:09):
And don't forget our teacher approved tip, which is
to create a 4R recovery bucketlist to ensure you're addressing
all dimensions of teacherwellbeing this summer. And you
can get that in the end of yourroadmap, which is linked in the
show notes. You know we couldn'tdo a whole episode where we
didn't talk about the end ofyour roadmap again.
Heidi (23:29):
We hope you enjoyed this episode of teacher approved. I'm
Heidi.
Emily (23:33):
And I'm Emily. Thank you for listening. Be sure to follow
or subscribe in your podcast appso that you never miss an
episode.
Heidi (23:39):
You can connect with us and other teachers in the
Teacher Approved Facebook group.We'll see you here next week.
Bye for now.
Emily (23:46):
Bye.
This is episode 197 of Teacher Approved.
You're listening to TeacherApproved, the podcast helping
educators elevate what mattersand simplify the rest. I'm
Heidi.
Emily (00:13):
And I'm Emily. We're the creators behind Second Story
Window, where we give researchbased and teacher approved
strategies that make teachingless stressful and more
effective. You can check out theshow notes and resources from
each episode atsecondstorywindow.net.
Heidi (00:28):
We're so glad you're tuning in today. Let's get to
the show.
Emily (00:36):
Hey there. Thanks for joining us today. In today's
episode, we're diving into whyrecovery after the school year
is essential, and sharing ateacher approved tip for
creating a summer bucket listthat actually helps you recover.
Heidi (00:50):
Let's start with a try it tomorrow, where we share a quick
win that you can try right away.Emily, what do you have for us
this week?
Emily (00:56):
This one's simple. Just write a sticky note that says, I
will come back to this later,and then you stick it on your
desk, your laptop, or even yourteacher bag. It's your visual
permission slip to pause. Noteverything has to be handled
right now.
Heidi (01:10):
If you like this idea or anything else we share here on
the podcast, would you take asecond and give us a five star
rating? Ratings and reviews areone way that new listeners find
us. So every rating and reviewis a huge help to us.
Emily (01:24):
It's true, we do a little happy dance every time we get a
new review.
Heidi (01:27):
We do.
Emily (01:27):
So this episode is coming to you in early June, which
Heidi (01:30):
And if you are anything like we were in our teaching
means many of you are eitherdone with school for the year,
or you can see the finish linejust ahead of you.
days, you are probablyexperiencing a weird mix of
emotions right now. There'srelief that the year is ending,
exhaustion for making itthrough, excitement for the
summer, and maybe even a touchof guilt.
Emily (01:52):
Yeah, and unfortunately, that guilt can be loud. It can
shout at you from lots ofplaces. There might be guilt
about being relieved that theschool year is over, or guilt
over what you could have donemore for your kids during the
year, and guilt that you had toput so much of your real life on
hold to manage your teacherlife.
Heidi (02:11):
And of course, we can't forget the summer guilt that you
should be filling your time withprojects and plans and
professional development whenreally all you have the energy
for is moving from the bed tothe couch.
Emily (02:22):
Yeah, there were plenty of summers where I would
painstakingly outline an epiccolor-coded to do list that was
full of huge projects, likerevamping the whole math walk,
you know, or reading all theprofessional development books,
redoing all of the bulletinboards.
Heidi (02:39):
All of the things all of the time. That is how we roll.
And Emily, how many of thosethings actually got done?
Emily (02:45):
Well, you know, it depended on the summer, but
never, all, never, all, my ideaswere always too ambitious. But,
you know, my body had otherplans, so I'd sleep in, plan to
get started later in the dayafter I watched a few episodes
of the show I'm binging, youknow, and then after a couple
weeks, that guilt creeps in, andI would throw myself into my
(03:07):
projects like I was being paidfor it, which, let's not forget,
I was not and neither are you.And then I chomp on the first
day of school, just totallyexhausted and bummed out that I
lost my whole summer.
Heidi (03:19):
Hmm, maybe that sounds familiar to you like it does to
me. This is such a commonexperience for teachers. You go
from sprinting full speed to acomplete stop, and then there's
the deep spiral into panic mode.
Emily (03:33):
And that is totally not healthy, and it's just not
sustainable. Rest is protectiveand essential, but if you
struggle to feel that way, maybereframing how you think about
downtime would be useful.
Heidi (03:45):
So to help with that reframing, we are revisiting the
four R's of recovery that wetalked about way back in episode
13 and in episode 65. But we areadding a fresh perspective,
specifically focusing on whyteacher recovery is not just
nice, but necessary, and why theguilt that we feel about it is
misplaced.
Emily (04:05):
So let's just start there. Recovery is not
indulgent. It is necessary. It'sa fundamental human need.
Heidi (04:12):
Exactly. You are not a machine, and when you push too
hard for too long, your body andyour brain start waving little
red flags that might show up asheadaches, brain fog, low moods
and that bone deep exhaustionthat coffee cannot fix.
Emily (04:28):
Maybe you've noticed some of those flags. It takes actual
intentional rest to manage them.Rest is how your nervous system
resets, how your immune systemrebuilds, and how your mind gets
a chance to sift through all ofthe noise. Ignoring recovery is
what leads to burnout, and wedon't want that for us or for
you.
Heidi (04:47):
If you're like a lot of teachers, you probably hold
yourself to pretty highstandards, and when it comes to
recovery, that might mean thatyou want to put limits on the
amount of rest that you thinkyou should require. But after
almost a decade of chronicillness, I am here to tell you
that bodies, unfortunately,don't work that way. You need
exactly as much rest as yourbody wants, even if that doesn't
(05:11):
fit into your schedule.
Emily (05:12):
Yeah, and the amount of recovery you need is directly
proportional to the amount ofstress and demand that you've
been under. Teaching is one ofthe most demanding professions
out there, and teachers make anaverage of 1500 educational
decisions per day.
Heidi (05:28):
That is an enormous cognitive load, and that's just
the instructional decisions.We're not counting all of the
interpersonal, organizationaland emotional decisions that
teachers face daily.
Emily (05:39):
And when June hits and you find yourself staring at the
takeout menu like it's analgebra problem, or scrolling
Netflix, unable to chooseanything to watch, that is not
laziness. That is just decisionfatigue catching up with you.
Heidi (05:54):
I've been there. Decision fatigue is no joke, and feeling
tired is not a moral failing.Your brain and body are sending
you important signals and youneed to listen, or your brain
and body will make sure that youlisten.
Emily (06:07):
Yeah, it's kind of like your check engine light coming
on in your car, like youwouldn't ignore that, right?
Heidi (06:13):
It did take me three months to get my car registered
this year. When I went to pickit up, they were out of the
little stickers for the licenseplate because it'd been so long.
Emily (06:24):
So they didn't have the month that you needed.
Heidi (06:27):
I had to mail away for it.
Emily (06:29):
Oh my gosh. Okay, guys, don't take car advice from
Heidi. Just FYI. My servicelight turned on today in my car
because I will almost need anoil change very soon, and I
already was like, alright, thismany miles left, then I need to
get it scheduled, because I amalways on top of my car lights.
You can take car advice from me.But okay, moving on from that
(06:52):
analogy, our exhaustion is awarning signal we should pay
attention to. Don't push throughit or feel guilty about it or
wait three months to deal withit like Heidi.
Heidi (07:02):
Mmm, feels a little pointed.
Emily (07:03):
I'm sorry.
Heidi (07:04):
So let's talk through the four R's of recovery. Relax,
refresh, refocus and recharge.Each one plays a unique role in
helping you recover.
Emily (07:14):
So starting with our first R, relaxing means engaging
in activities that are fun,freeing, and make you smile or
laugh. It's the art of doingsomething simply because it
feels good, not because itchecks a box.
Heidi (07:25):
But there's also an important mindset component to
recovery. It's about givingyourself permission to just be
without any productivity goals.
Emily (07:33):
That's the hardest part for teachers, isn't it? We're so
used to measuring our worth bywhat we accomplish, I have to do
a hostage negotiation withmyself to feel like reading a
novel during the day is actuallyokay and I'm not doing anything
wrong.
Heidi (07:47):
If it's hard for you to embrace relaxing, try reminding
yourself that relaxation is aform of productivity. It just
looks a little different thangrading math tests or vacuuming
your living room. Relaxation isproductively giving your brain
the space to sort, heal, andrestore.
Emily (08:03):
Oh, I love that reframe, and it resonates with me,
because I have totally felt thatguilt, like if I'm not actively
filling my summer with a hugelist of tasks, then I'm somehow
falling behind or letting peopledown. But what if taking the
time for genuine relaxation isactually making you a better
teacher?
Heidi (08:19):
Yes, we can't keep pouring from an empty cup. So
Emily, what are some practicalways that teachers can embrace
relaxation without guilt?
Emily (08:26):
Well, first, and I think this is the best way, is to
schedule it. Put do nothing timeon your calendar. Sometimes
scheduling something can giveyou the permission that you need
to follow through. Another ideais to leave your plan book
closed for at least a week, ormaybe several weeks, if you can,
after summer starts. Hide yourteacher bag in the trunk of your
car where it can't taunt you.And third, try this mantra, my
(08:49):
worth is not measured by myproductivity.
Heidi (08:52):
I love that. I am actually looking at a sticky
note on my computer right nowthat says productivity is about
more than output. I need thisreminder daily that checking
things off a list might feelsatisfying in the moment, but it
isn't the true key to happiness,supposedly. I am not less
valuable when I'm scrollingInstagram or, you know, just
(09:12):
doing something for fun, I'm ahuman doing her best. And
honestly, that is more thanenough.
Emily (09:18):
For sure. And I always think I'm a human being, not a
human doing.
Heidi (09:23):
Oh, there you go.
Nope. That's too crazy.
Emily (09:24):
That helps. If you also struggle with this, try making a
Or trying some new tea flavors, or organizing your
summer slow list, a list ofrelaxing things to do, like
watching a whole movie in onesitting, maybe even without your
phone out.
photos, which is something I'mdoing this summer, which I have
to say, it doesn't feel thatslow. It feels kind of
(09:45):
stressful, but it is a, it is abig fun project, and I'll be so
glad, it's a good, it's a goodone. Nothing has to be finished
or optimized, though. So if youdon't get it done, it's okay,
because this is about givingyourself permission to just slow
down and be.
Heidi (09:59):
Those are some great ideas. I'm kind of tempted to
start my own summer list now,especially if it has things like
afternoon reading breaks andepisodes of The Great British
Bake Off.
Emily (10:10):
Our second type of recovery is to refresh. This is
all about reconnecting with theparts of yourself that maybe got
pushed to the side during theschool year. It's the you that
exists outside of lesson plansand grading and team meetings.
Heidi (10:24):
A refreshful recovery—is refreshful a word? I think it
should be. A refreshful recoverymight include hobbies, travel,
long lunches with friends,spending time outside, playing
video games, gardening, cooking,learning something new, calling
up an old friend for a longcatch up, or finally finishing
that book that's been sitting onyour nightstand since November.
(10:44):
Anything that helps you feel alittle more centered fits the
bill.
Emily (10:48):
Since the goal with refreshing is to feel more like
your true self, what'srefreshing for one person can
vary wildly from what'srefreshing for someone else. So
maybe for you, it's refreshingto write in a journal or binge
watch a comfort show, guiltfree, but someone else may need
the excitement of diving into anew craft project.
Heidi (11:06):
And don't feel like you have to put limits on what
refreshing looks like. Even awalk around the block with your
dog or whipping up something newin the kitchen can be deeply
refreshing.
Emily (11:15):
And if you're the type of person who finds joy in learning
something new, maybe you shouldtake a class just for fun with
zero tests and definitely nograding. Whatever helps you feel
a little more like yourself anda little more grounded, that is
what refreshing is all about.
Heidi (11:29):
If you're stumped for ideas about what feels
refreshing, try making a list ofthings you enjoyed before
becoming a teacher or a busymom, and then commit to
revisiting at least one of thosethings. That doesn't mean it has
to be your whole personality. Itcan be as simple as subscribing
to accounts related to hikingand photography on social media.
Emily (11:47):
Yeah, even baby steps can move us forward.
And that brings us to the thirdR in our recovery framework,
refocus.
Heidi (11:55):
For a refocused recovery, we're talking about regrounding
yourself in the rhythms thatmake your life feel manageable
and meaningful and maybe evenkind of lovely. It's not about
adding more to your to do listor reinventing your whole life.
It's about gently tuning intowhat helps you feel functional
and centered.
Emily (12:13):
So try asking yourself, what keeps me fastened to my
foundation? What habits orrituals make me feel most like
myself, not just a teacher, aparent, a partner or the fixer
of all the things, but you know,as like a whole breathing human
person?
Heidi (12:30):
Start by listing out the routines and anchors that help
you stay afloat. That could bethings like staying on top of
the laundry so your Tuesdaydoesn't start with an underwear
crisis, or even getting back toa regular exercise habit,
because your body feels betterwhen you move.
Emily (12:44):
That reminds me, I have laundry I need to go move. It's
hard to stay on top of thelaundry. Refocusing is all about
returning to your daily ritualswith intention and not
obligation. We're not buildingthis into a perfectly optimized
routine that we're going to beatourselves up for failing to
follow with 100% fidelity. Youknow that phrase. This is more
(13:06):
about reintroducing a morningwalk, stretching with your
coffee, journaling for fiveminutes while the house is still
quiet, or finally lighting thecandle that you keep saving for
the perfect moment.
Heidi (13:17):
For you, it might be a date night that reminds you of
who you are outside of carpoolduty or a devotional or
meditation that recenters you insomething bigger than your
classroom tasks.
Emily (13:27):
Think about your morning and evening transitions. Are
they rushed and chaotic or calmand nourishing? Can you make a
little space to wind down with acup of tea to prep breakfast the
night before, or to set the tonefor your day with sunshine
instead of email, which, guilty.
Heidi (13:43):
Refocusing isn't glamorous, but it is really
powerful for me. I think itmight be the most effective form
of recovery. It helps me putthings back in place, both
literally and figuratively, ifyou could see my house, so that
I can face the next chapter froma place of calm and strength,
instead of burnout and disarray.
Emily (14:03):
When the school year is in full swing, we so often move
into survival mode. Everythinggets compressed, and the first
things to go are usually thesmall, quiet rhythms that
actually make us feel like areally happy, healthy human.
Summer is the chance to resetthat so plan to refocus on
whatever routines make your bodyfeel cared for, your mind feel
clear, and your home feel richand happy.
Heidi (14:26):
And that brings us to our final R, which is to recharge.
This emphasizes activities thatfill you up with energy and
excitement.
Emily (14:34):
Recharging is about building up positive energy by
actively refueling. Now this isdifferent from our first R,
relaxing.
Heidi (14:43):
Try thinking of relaxing versus recharging as checking
out versus checking in. Relaxingcan involve a lot of losing
yourself in something enjoyableor even just something that's
non demanding, like spending twohours playing a game on your
phone. Recharging, though, ismore about dialing in. It's
rediscovering the things thatlight you up.
Emily (15:03):
Now, what recharges one person might completely drain
another. There's no one sizefits all approach,
unfortunately. So you're goingto have to think about what
gives you energy, mentally,emotionally and physically. For
one it might be solo walks withthe podcast. For someone else,
it might be hiking with friends,baking or organizing a drawer, I
know, but that really can beenergizing.
Heidi (15:24):
If you're not sure what recharges you, take notes. Pay
attention to what leaves youfeeling better and not drained
afterward. Keep a list of quickideas so when your energy is
low, you don't have to guesswhat might boost that energy
level back up.
Emily (15:37):
Yeah, I love that, because when you're tired, it's
hard to think of what wouldhelp. Having a pre made list
will make a big difference. Andjust remember there's no right
way to recharge. The goal isjust to find what works for you
and make space for it.
Heidi (15:50):
And remember that even small changes in a routine can
have a big impact on howrecharged we feel.
Emily (15:56):
Yeah, it's just being proactive about energy
management, and it's somethingI've realized lately too, that,
like, I know that what I'm doingis actually a recharging
activity, if when I'm done withthat, I'm, like, excited and not
like, uh. You know, so believeme, scrolling the phone for a
long time does not leave mefeeling like that.
Heidi (16:15):
No, I can imagine that that wouldn't work. Well, that's
a really good thing to payattention to. Another aspect of
recharging is identifying andeliminating energy drains. For
me, I found that a surprisingdrain was having the news on
while getting ready in themorning. Nobody needs that in
their life, so switching tomusic made an immediate
difference in my energy level.
Emily (16:34):
Yeah, and it's worth noting that what recharges you
might change over time or indifferent seasons of life. The
activities that filled your tankfive years ago just might not do
the job anymore.
Heidi (16:44):
Oh, that's such a good point. It's worth reassessing
regularly and being open todiscovering new sources of
energy.
Emily (16:51):
Okay, so let's recap those four Rs of teacher
recovery. First is relax, giveyourself permission to rest
without guilt. Second isrefresh, reconnect with who you
are outside of teaching. Refocusis to rebuild the rhythms that
keep your life running, and thento recharge is to find what
fills your tank and do more ofit.
Heidi (17:12):
Many teachers worry that if they fully embrace these four
Rs during summer, they'llsomehow be less prepared for the
next school year. And if youfeel that guilt hovering around
you, I want you to shoo it awayright now.
Emily (17:24):
Yeah, there's this misconception that rest and
preparation are opposites, butrecovery is preparation. That's
how we come back stronger.
Heidi (17:31):
And research does back us up on this one. Studies show
that adequate recovery periodslead to higher productivity,
better decision making, andgreater resilience when
challenges arise.
Emily (17:41):
So if you're feeling guilty about not using your
summer to revamp your entirecurriculum or reorganize your
classroom library, just let thatguilt go.
Heidi (17:50):
Yeah, your future students deserve a teacher who's
rested, recharged and ready togive them their best, not
because she hustled all summer,but because she took care of
herself.
Emily (17:59):
If you know a teacher who could use a little permission to
rest, would you send thisepisode their way and come share
your recovery plans with us inour Facebook group? We could all
benefit from the ideas.
Now for our teacher approved Tipof the Week, where we share an
actionable tip to help youelevate what matters and
simplify the rest. This week'steacher approved tip is to make
(18:20):
your own personalized summerrecovery plan. Tell us about it,
Heidi.
Heidi (18:24):
Well, most summer lists focus on fun activities or
travel plans, which is great.We're totally here for that. But
teachers, I recommend creating a4R recovery bucket list that
deliberately incorporatesactivities from each of our
recovery categories.
Emily (18:39):
Oh, I love this idea. So what does that look like in
practice?
Heidi (18:42):
Well start by grabbing our free end of year roadmap
from the show notes. There's apage in there that is set up to
help you tailor the perfectrecovery plan for you. Now, all
of this is in Google Sheets, soyou can type right on the page.
And I like that, because it'sjust so much quicker than
handwriting. You start byreflecting on where you're at as
the school year wraps up andenvisioning what you need to get
(19:03):
out of your summer. And thenthere are boxes for the 4 Rs of
recovery—relax, refresh, refocusand recharge.
Emily (19:10):
The next step is to brainstorm three to five
specific activities for eachcategory that you want to
prioritize this summer. And makethese concrete ideas, not just
relax more. You might reallyneed to focus on recharging,
which is totally fine, but tryto come up with a few ideas for
each area of recovery.
Heidi (19:27):
Yeah, exactly. So for relax, you might write, read the
new Emily Henry novel, or catchup on The Last of Us.
Emily (19:33):
Although I have to say, I don't think the Last of Us is
relaxing. If you do, tell meabout it. I tried to watch it
just recently. I was like, Ineed to get on this. I love
Pedro Pascal. And I was like,oh, no, this is stressful.
Heidi (19:45):
No, definitely not for me.
Emily (19:47):
But if it's relaxing for you, you should put it on your
list.
Heidi (19:51):
For refresh, it could be go to sunset yoga at least three
times, or practice playing thepiano three times a week.
Emily (19:58):
And then what are the other two Rs?
Heidi (19:59):
Well for refocus, you might include something like,
figure out a meal planningsystem that doesn't make my
brain melt, or buy a tray tohold all of the water bottles
that the kids keep leavingaround the house.
Emily (20:10):
Oh, seriously.
Heidi (20:12):
And for recharge, it might be hike a new trail every
week, or visit the local fleamarket.
Emily (20:17):
So once you have all that filled in, the key is keeping
your planner visible, print itoff and stick it on your
refrigerator or as your phonelock screen.
Heidi (20:26):
If you need some accountability, try to commit to
doing at least one activity eachweek of your summer break.
Emily (20:32):
Yeah. That ensures balanced recovery across all
dimensions of well being, notjust physical rest.
Heidi (20:37):
Exactly. And here's a bonus tip for each item, note
how you will know if it wassuccessful. This helps you
recognize when an activity istruly serving your recovery
needs and when it's not.
To wrap up the show, we aresharing what we're giving extra
credit to this week. Emily, whatgets your extra credit?
Emily (20:55):
Well, I'm giving extra credit to the extremely not
relaxing book from John Greencalled Everything is
Tuberculosis, the history andpersistence of our deadliest
infection.
Heidi (21:05):
Not much of a beach read.
Emily (21:07):
No, indeed, it is not. But I just finished reading
this, and it's just really on mymind right now. And to be clear,
I thought I pretty muchunderstood tuberculosis, but it
turns out I did not. The bookwas just so eye opening to learn
not only how tuberculosis works,but to understand how it's been
just deeply intertwined withhumanity over time. And really
(21:29):
the most mind blowing andfrustrating thing I learned is
about how this disease iscurable, yet it is the deadliest
disease in the world due to ahealthcare inequality. So I get
it. This is a heavy topic, butthe book is short and the
information is really compellingand digestible. And John Green
makes any topic easy to listento or read, I feel like. And I
(21:51):
might just turn into himbringing up tuberculosis in
every conversation from now on.So be prepared, if you know me.
Heidi (21:58):
If you follow him on social media, he kind of does a
bit, I guess, where people willbe like, well, how does this
relate to tuberculosis? Andhe'll be like, Oh, easy. And
it's kind of like the worstversion of the Six Degrees of
Kevin Bacon.
Emily (22:14):
That makes me think of My Big Fat Greek writing, when the
dad's like, give me any word,and I'll tell you how it came
from Greek. It's like that, butwith tuberculosis.
Heidi (22:24):
A little less fun, but very interesting.
Emily (22:27):
It's informative, if nothing else. So what's your
extra credit, Heidi?
Heidi (22:32):
Well my extra credit goes to something very different. It
is the little Torani syrupbottles that you can get at
World Market. I picked up somethe other day that came in a
special spring sampler varietypack. And it has been so fun.
I've been adding hibiscus andlavender to the Clearly Canadian
that I also got at World Market.So just a fancy little midday
(22:52):
drink for Heidi.
Emily (22:54):
I love clearly Canadian. I'll have to get some mini
Torani bottles too.
Heidi (22:58):
They're so cute.
That's it for today's episode.Teacher recovery isn't laziness.
It's a necessity that directlyimpacts your effectiveness in
the classroom and in life.
Emily (23:09):
And don't forget our teacher approved tip, which is
to create a 4R recovery bucketlist to ensure you're addressing
all dimensions of teacherwellbeing this summer. And you
can get that in the end of yourroadmap, which is linked in the
show notes. You know we couldn'tdo a whole episode where we
didn't talk about the end ofyour roadmap again.
Heidi (23:29):
We hope you enjoyed this episode of teacher approved. I'm
Heidi.
Emily (23:33):
And I'm Emily. Thank you for listening. Be sure to follow
or subscribe in your podcast appso that you never miss an
episode.
Heidi (23:39):
You can connect with us and other teachers in the
Teacher Approved Facebook group.We'll see you here next week.
Bye for now.
Emily (23:46):
Bye.
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