Everyday Wellness with Dr. Tina H. Boogren (formerly Self-Care for Educators)
Everyday Wellness with Dr. Tina H. Boogren is for educators, caregivers, mid-life women, and anyone carrying a lot. Each episode explores true, sustainable wellness through one essential question: How do I want to feel? From there, we focus on designing a life that actually supports that feeling, right now. This podcast isn’t about perfection or big overhauls. It’s about micro-choices, small wins, community, and the quiet courage of choosing yourself again and again. Through honest reflection, humor, practical tools, and weekly invitations, Tina helps listeners reclaim energy, clarity, and joy in real life. Grounded in gratitude, connection, and finding delight in the everyday, this is wellness for today, not someday.
Episodes
It's easy to close out a busy season and immediately start thinking about what's next. But before you move into summer, this week's invitation is to pause and spend time celebrating accomplishments, big and small, from the season you just completed. A ta-da list is a simple, joyful way to do exactly that. For episode resources, see https://www.tinaboogren.com/. Music: Happy Clappy Ukulele by Shane Ivers - https://www...
Summer has a way of disappearing before we've done the things we actually wanted to do. This week's invitation is to design your summer before it gets away from you, not with a rigid schedule or an overwhelming checklist, but by starting with one simple question: how do I want to feel this summer? When we get clear on that feeling first, everything else falls into place. For episode resources, see https://www.tinaboogren....
Most of us are intentional about how we start our mornings, but rarely think about our last thought before sleep. It turns out that final moment before you drift off matters more than you might realize. Your brain continues processing and consolidating whatever is on your mind as you fall asleep, which means choosing that last thought carefully could change not just how you sleep, but how you feel the next day. For episode resource...
Life gets busy, and somehow the people who matter most to us end up at the bottom of the to-do list. We stay in touch through texts and social media, but something those quick exchanges can't replace is an actual conversation with someone who knows you. This week's invitation is simple: reach out to a friend and schedule a real time to talk. For episode resources, see https://www.tinaboogren.com/. Music: Happy Clappy Uku...
Most of us start our mornings the same way — phone in hand, scrolling before we've even gotten out of bed. But what if those first few minutes looked completely different? Adding just a little bit of reading to your morning routine, before the emails, before the news, before social media, can be one of the simplest ways to start your day feeling grounded and in control. For episode resources, see https://www.tinaboogren.com/. ...
If you're someone who takes pride in doing things well but feels exhausted by the pressure to get everything exactly right, this episode is for you. Dr. Tina Boogren explores how perfectionism quietly slows us down and shares one simple invitation to create more space and momentum in your life. For episode resources, see https://www.tinaboogren.com/. Music: Happy Clappy Ukulele by Shane Ivers - https://www.silvermansound.com.
We don’t need a large circle of close relationships to feel supported, we need the right people. In this episode, Tina reflects on the small group of people we turn to when something good or hard happens. This invitation encourages you to identify those relationships, appreciate them, and intentionally nurture the connections that matter most. For episode resources, see https://www.tinaboogren.com/. Music: Happy Clappy Ukulele by S...
Creativity isn’t just for artists, it’s something we can all access in small, everyday ways. In this episode, Tina explores how simple creative moments can help calm your mind, reduce stress, and bring more joy into your day. This invitation encourages you to step away from constant consumption and reconnect with creativity in a way that feels easy and personal. For episode resources, see https://www.tinaboogren.com/. Music: Happy ...
Social media can connect us, inspire us, and make us feel less alone, but it can also leave us feeling overwhelmed and drained. In this episode, Tina shares two simple ways to create a healthier relationship with social media by curating your feed and taking intentional breaks. This invitation helps you protect your energy and feel more in control of what you consume. For episode resources, see https://www.tinaboogren.com/. Music: ...
Joy doesn’t have to be big or rare to matter. In this episode, Tina explores how small, everyday moments of joy can help restore energy, shift your mood, and support your overall wellness. Through simple reflections and gentle invitations, this episode encourages you to notice what brings you joy and intentionally make space for more of it in your daily life. For episode resources, see https://www.tinaboogren.com/. Music: Happy Cla...
When life feels busy or overwhelming, connection is often the first thing we unintentionally reduce. In this episode, Tina introduces the idea of tiny social sparks, those small, low-pressure moments of human connection that can increase feelings of safety, belonging, and energy. Through simple, everyday interactions, this invitation reminds us that even brief social moments can gently regulate our nervous systems and soften hard d...
Sometimes calming yourself feels like too much work. In this episode, Tina introduces the idea of borrowed calm, which is the practice of letting your nervous system settle by connecting to something already steady. Whether it’s a person, a pet, music, or simply stepping outside, this invitation reminds us that we don’t have to create calm alone. For episode resources, see https://www.tinaboogren.com/. Music: Happy Clappy Ukulele b...
When your nervous system is overwhelmed, everything feels harder than it actually is. In this episode, Tina shares simple, micro-moment practices to help you calm your nervous system throughout the day. Through longer exhales, grounding, and gentle physical resets, this invitation offers practical ways to return to clarity, compassion, and steadiness. For episode resources, see https://www.tinaboogren.com/. Music: Happy Clappy Ukul...
Sometimes the most comforting thing you can do is return to what you already love. In this episode, Tina invites you to reread a favorite book and rediscover the joy, comfort, and familiarity that comes with revisiting a story that once meant something to you. This invitation offers a gentle reminder that rereading can feel safe, grounding, and deeply nourishing. For episode resources, see https://www.tinaboogren.com/. Music: Happy...
How you begin your day matters more than we often realize. In this episode, Tina shares a simple morning practice to help you set yourself up for a positive day, before emails, news, or to-do lists take over. Through intention, journaling, and choosing what you are a yes for, this invitation offers a gentle way to start your day with optimism and care. For episode resources, see https://www.tinaboogren.com/. Music: Happy Clappy Uku...
Sometimes when we feel overwhelmed, we do not need to reframe or process, we need to release. In this episode, Tina shares a simple, safe release reset for moments when overwhelm is sitting in your body. Through sound, movement, or a long exhale, this invitation focuses on letting your nervous system do what it has been trying to do all along, let it out. For episode resources, see https://www.tinaboogren.com/. Music: Happy Clappy ...
Some of the most powerful joy in our lives comes from the smallest moments. This episode explores disproportionate joy, the simple things that bring an outsized sense of happiness and calm. As you move through your week, notice what brings you joy beyond reason and see how those moments begin to multiply. For episode resources, see https://www.tinaboogren.com/. Music: Happy Clappy Ukulele by Shane Ivers - https://www.silvermansound...
As winter stretches on and energy feels low, Tina reflects on a powerful reminder: showing up matters. Inspired by the phrase “always go to the funeral,” this episode explores presence, social wellness, and the quiet impact of being there for others, especially when it’s uncomfortable or inconvenient. A gentle invitation to notice who might need you right now and to remember that presence is never wasted. For episode resources, see...
In this episode, Tina shares a few of her favorite everyday things, simple items that bring comfort, creativity, and quiet joy. From journals and pens to pencils and stickers, this is an invitation to notice the small rituals that support everyday wellness and to reflect on what your own favorite things might be. For episode resources, see https://www.tinaboogren.com/. Music: Happy Clappy Ukulele by Shane Ivers - https://www.silver...
In this follow-up episode, Tina shares what her recent reading retreat with her best friend actually looked like, from cozy reading sessions and movement breaks to bookstores, dance parties, and deep connection. If you’ve ever dreamed about planning a retreat but weren’t sure where to start, this episode offers inspiration and a gentle nudge to design something nourishing for yourself in 2026. For episode resources, see https://www...
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