As May's unpredictable tides sweep into our classrooms, I, Edward Eshazer, invite you to a sanctuary of rejuvenation on the Teacher's Ed Podcast. Here, steeped in the wisdom of Dave Burgess' "Teach Like a Pirate," we unfurl the sails on charting a course towards self-care and vitality in education. Through the ebbs and flows of student restlessness and the crescendo of standardized testing, I share my personal 'R&R' routine—not your typical rest and relaxation, but a custom-designed recharge routine to keep the flames of passion and purpose in teaching ablaze. Discover five transformative practices to revitalize your weekends, including the serene embrace of nature that instills calm in our hearts and minds, leaving us refreshed and ready to navigate the choppy waters of the final school weeks.
As we anchor into the practices that safeguard our well-being, the second half of our journey brings a spotlight on the essential self-care routines that forge a harmonious work-life balance. I delve into the art of disconnecting, setting technology boundaries that allow for true detachment from work and genuine personal time. Hear how the rhythmic dance of physical activity, the sanctuary of sleep, and the grounding presence of mindfulness can elevate your daily existence. Join me as we empower our lives with the tools to remain present, manage anxiety, and promote productivity, ensuring that we educators can nurture not only the minds of our students but also the vitality of our own spirits.
www.EdwardDeShazer.org
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Episode Transcript
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Speaker 1 (00:13):
Welcome to the Teacher's Ed Podcast, a place
where the best and brightest ineducation come to be inspired,
to connect, to learn and to grow.
I'm your host, edward Eshazer,and I appreciate you all for
tuning back in with me on thisbeautiful Sunday.
The topic that I want us toconnect on this Sunday is
(00:37):
recharging our batteries.
It is that time of the year foreducators where it feels like
one of the most.
In my opinion, it is the secondhardest month in education and
that is the month of May.
Or, as all of my 90s, 80s, 90steachers, baby teachers out
(01:03):
there would say, it's going tobe May.
All right, I did that, got thatout of my system, been always
wanting to do that.
Now I got that out of my system.
But I always think May is oneof the second hardest month
after January, because Januaryfeels like it's five months
mixed into one.
But May is always tough becausewe're wrapping up standardized
(01:24):
testing.
The weather if you're in astate like I am in wisconsin,
the weather's starting to getnicer, the kids get antsier.
Uh, you're starting to get alittle antsier, um, so I always
think may is a tough month aswe're trying to finish up the
school year.
So, really, what I want to talkabout today is uh, how are we
recharging our batteries?
And there is a quote that Iwant to read and it's from Dave
(01:50):
Burgess of Teach Like a Pirate Ihope I pronounced his last name
correctly, but it says anenthusiastic teacher can learn
technique, but it's almostimpossible to light a fire
inside the charred burned, thecharred heart of a burnt out
teacher.
And that quote resonates somuch because there's so many
(02:12):
times that I've spent aroundeducators and I know for a fact
they're dynamic educators andthey get to this point where
they are just struggling on theinside and it is showing on the
outside with just how they'recarrying themselves at work, the
work that they're doing.
So I just think it's importantfor this episode, as we kind of
(02:33):
finish this final push of theschool year, I want to talk
about I'm going to give you sometips, but I want to talk about
what I call my R&R, and some ofyou are familiar, if you've
heard me speak, you are familiarwith this.
But R&R is and some of you arefamiliar, if you've heard me
speak, you are familiar withthis but R&R is not rest and
relaxation, although at times wedo need to rest and relax.
But when I say R&R, I mean myrecharge routine.
(02:55):
What do I mean by that?
One of the questions that Ioften ask educators is do you
charge your cell phone at night?
Every single person, almostevery single person, charges
their cell phone every singlenight.
So when they wake up theirbattery is on full.
But do we charge ourselves Like?
(03:18):
Some of us are more worried ifour cell phone is going to die
than if we are.
I think it is critical with howeducators recharge their battery
nightly, daily, and really theweekends is the critical point
where I think a lot of educatorsmay miss the mark on how they
(03:39):
recharge.
And I'm saying this as someonewho is speaking from experience,
because I remember the days ofMonday coming and I couldn't
look.
I couldn't wait until Fridaycame.
I mean, shoot, let's be honest.
I couldn't wait till Thursdaycame.
Um, because then really fromThursday night, friday night,
(04:00):
saturday night, sunday, duringthe day I was having drinks,
going out, staying up later,doing all the things that really
hindered my ability as aneducator.
So I like to just really talkto educators about how are we
(04:20):
recharging our batteries,because it is important that
over the weekend and I'm notsaying educators shouldn't go
out.
I'm not saying you shouldn'thave drinks.
I'm not saying you shouldn'tstay up later.
I'm not saying any of that.
What I am saying is that if youdon't intentionally recharge
(04:41):
your battery, you are going toaccidentally burn out.
Burnout does not happen becausesomeone wakes up and like, oh,
I want to burn out today.
No, burnout happens because weare not intentional with how we
recharge our battery on a daily,nightly basis.
So one of the things that Ilike to do is I like, especially
(05:01):
in a state like Wisconsin whereseasonal depression is real
Like when you go all winter andit's been snowy, you haven't
seen the sun then all of asudden you see the sun.
It hits a little differentlythan someone that you know,
maybe in Arizona or Vegas orTexas or Florida, where you see
(05:21):
the sun nonstop, like my Midwesteducators will really feel this
and understand how realseasonal depression is.
Because when you go throughthat November, december, january
, february and then March, youget that first day where it's
like 50 degrees and some sunFolks are out here in shorts,
(05:42):
t-shirts and they don't know howto act because we have not seen
sun.
So I am just so big on myweekends.
I want to find time to getmyself into nature, and some of
these tips let me give you.
Let me do this.
I'm going to give you five tipsthat I want to give you that
(06:03):
can help you, because someone'slistening.
They're like, well, don't justtell us what we need, tell us
that we need to do it, tell ushow we can do it.
So I'm going to give you fivetips.
Some of these I do very well,some I don't do well, I'm a work
in progress, just like everyoneelse.
But the first tip I'm going togive you is to connect with
nature.
Connecting with nature isabsolutely critical.
Spend some time outdoors,whether you're taking a hike,
(06:27):
whether you're walking yourdriveway, walking your
neighborhood, going to the park,doing some gardening Nature.
There is no doubt that naturehas a soothing effect on our
mind, our body and our soul.
There's so many benefits ofsunlight, of the calming
(06:47):
presence of green space, likeactually sometimes feeling the
grass on your feet, and there'sresearch that indicates that
spending just 20 minutes innature can significantly lower
the stress hormone levels inyour body, and that was
published by a psychologicalgroup.
(07:08):
And I mean it's so criticalthat we take time to get out of
the house.
That would lead me into thenext one on our weekends, and
I'm not the best about notlooking at my phone, and
mindlessly.
You know you do the mindlesslyscrolling Twitter or X or
whatever you call it these daysand looking on Instagram, and
(07:29):
you know I am just as guilty ofthat as anyone else.
But I am going to encourage youto be able to unplug from
technology and sorry for theinterruption.
I want to take a moment torecognize the sponsor of the
Teacher's Ed podcast Be WellTeacher Box, a gift box to help
teachers intentionally focus ontheir wellness.
(07:52):
By using code Teacher's Ed, youcan save $7 on your box.
Teacher's Ed all one wordwwwbewellteachercom.
The box has over $100 in giftsand it's going on for $52 by
using Code Teacher's Ed.
There's two books, there's acandle, some shower steamers,
some lotion and a bag of coffee.
(08:14):
Get your box todayBeWellTeacherBoxcom.
Code TEACHERS at all one word.
Now back to the episode.
It doesn't necessarily have tobe or you have to just put your
phone away and stay away fromyour phone, but what we need to
do is really draw some healthyboundaries, especially when it
comes to your Google Classroomor your work email or all those
(08:37):
things from work, thosecommunications, your Slack, your
class dojo, whatever that maybe.
I would encourage you to reallydraw some healthy boundaries
with that.
Maybe from 3 o'clock on Fridayyou won't look at it and you
said you know what, on Saturdays, from noon to 1 pm, I'll just
double check to make sure Ididn't miss anything.
Then I won't look at it againuntil I get back to work on
(08:59):
Monday.
We have to not just set healthyboundaries with those things,
but we have to stand on thosehealthy boundaries.
I always say it's very easy forpeople to set boundaries.
It's hard for us to stand onthem after we set them.
So I'm going to encourage youall to set boundaries with your
work, with technology, when itcomes to work.
I'm not saying don't go onsocial media.
What I'm saying is maybe onehour a weekend is the only time
(09:23):
you will check your email.
Shoot, don't check it at all ifyou're able to.
But maybe you're like you knowwhat.
One hour a week, just so youdon't have that anxiety of
wondering.
You know you open up your emailand there's 40 missed emails.
I totally or not miss, but 40unread emails.
I totally understand thatanxiety, but maybe it's just one
hour a weekend.
I'll check my emails and then Ican go back to focusing on my
family, my friends, myself, yourpet, whatever else you like to
(09:48):
do outside of work.
The next one connecting withnature.
So we did connecting withnature, drawing boundaries with
technology and then engaging inphysical activity.
Now it does not.
You don't have to go and join abasketball league, you don't
have to train for a halfmarathon, you don't have to do
all those things, but justgetting some physical activity
(10:12):
One of the things I have beendoing and I've done very well
for the last month and a half.
I have been doing and I've donevery well for the last month
and a half.
I try to promise myself thatevery day I will get at least 30
minutes of walking in, andtypically, when I used to be a
morning workout person, I'vestruggled to do that lately, but
I find time.
The best time for me is rightwhen I get home from work.
(10:32):
I get home, I wind down, I'mnot looking at my phone, I'm
just outside walking.
That is the best time thatworks for me.
Maybe for you it's before work,maybe for you it's on your lunch
break, but I would encourageyou to find a simple
30-minute-a-day workout that youcan do.
Maybe you have a gym membership, maybe you don't.
(10:53):
Maybe you like yoga, maybe youhave a Peloton bike, maybe you
don't, maybe you like yoga,maybe you have a Peloton bike,
maybe you swim.
Whatever it is, I just want tomake sure that we are getting
movement.
And I know there's someonelistening, because I have been
guilty of this where we say,well, I get home from work and
I'm just exhausted, that I can'tmove.
What I can guarantee you isthat, even on those days that
(11:16):
you are exhausted, if you justget out and take a 30 minute
walk, that you will feel better.
Ultimately, this will, whenyour body goes through a lot of
those movements, it will thenoftentimes allow you to sleep
better at night, which is thenext part.
We got to prioritize our sleep.
I am so critical my phone Ibelieve at.
Well, my phone is really on, donot disturb all day, but my
(11:39):
phone goes into like a sleepmode.
I've set it at 830.
We're at 830.
Calls aren't coming through,texts aren't coming through,
emails aren't coming through,and about 830, I start to wind
down every night.
Now I'm not saying go to sleepat 830.
Some days I do go to sleep at830.
Some days I go to sleep at 9.30.
Some days I'm staying up till10.
But I am big on that hourbefore bed of making sure that I
(12:01):
am giving my body time to winddown, whether it's laying in bed
, whether it's relaxing, whetherit's putting something on TV
that I just can mindlessly watch.
But I am so big on prioritizingmy sleep.
I have learned that my sleep iscritical to my leadership.
It's critical to how I feel onthe days that I don't sleep well
(12:24):
.
It affects me big time and Idon't have to tell you guys
we've told our students thislike the CDC wants you to get
seven to nine hours of sleep.
The CDC wants you to get sevento nine hours of sleep.
Getting sleep every night iscritical.
Lack of sleep can lead tostress management issues.
It can impair some of yourcognitive function.
(12:45):
Like, let me be honest, so Ihave not had a drink in almost a
year and there have been a fewtimes where I really struggled
to get sleep and I almost feltlike I was hungover just from
the lack of sleep.
Getting sleep is so critical.
We need to create whatever yourbedtime routine is, you need to
create a healthy bedtimeroutine that can allow you to
get to sleep at night.
(13:06):
Hear me, because someone iswatching this and they are the
11 pm emailer.
Stop, close your computer, putit away, get in bed.
Whatever emails you are sendingafter 9 pm after really after,
let's be honest after 4 pm, 5 pm, the latest whatever emails
(13:28):
you're sending can wait till thenext day.
Now there are times where theremay be some emergencies in our
schools.
Send the emails then.
Other than that, whatever youare sending can wait till the
next day.
The last tip I want to encourageus to practice mindfulness, and
I say mindfulness andmeditation, but really just
(13:50):
being mindful and just beingpresent in the state of mind.
And you know if you're feelinganxiety or you're feeling tired
or you're feeling overwhelmed.
I would encourage you just tokind of sit in those feelings
and just acknowledge that you'refeeling how you're feeling,
because so often as people we'reguilty of having these issues
having anxiety, having sadness,and we feel like we just got to
(14:14):
kind of push through them andget to the next feeling, because
something's wrong with us ifwe're feeling sad, something's
we're broken if we're feelingdepressed, we're damaged, if
we're feeling anxiety, andthat's just not true.
That just means you're human,like all of us have those
feelings, and I would justencourage you to really practice
mindfulness and just reallybecome one with yourself.
(14:37):
Think about how you're feeling,acknowledging how you're
feeling and sometimes justsitting in how you're feeling
and letting it linger until younaturally move into whatever the
next feeling you may be feelingis.
But these are five tips I thinkare absolutely critical, because
what ends up happening is wedon't take care of ourselves.
We're too busy as a mom, doingeverything for our kids.
(14:59):
As a dad, doing everything forour family.
As a brother, doing everythingfor everyone else.
As a sister, you're alwayshelping your sister out with her
kids and doing all these things.
Teachers are just this selflesshuman being that we spend so
much time doing everything elsefor others that at times we
forget things to.
We forget to do things forourselves.
(15:19):
So what?
I would encourage you your rand r.
What is your recharge routine?
I gave you five tips connectwith nature, disconnect from
technology with work, engage inphysical activity, making sure
that we're getting and have agood sleep routine, and practice
mindfulness.
Those are five tips that youcan start doing today.
(15:41):
Maybe I would even say pickthem all, do them all.
Pick one, get good at one, thengo to a second one, get good at
two, go to the third.
Sometimes we can't eat thewhole pizza with one bite, so I
would encourage you to just findone of those that you can do
well and, for the next week,focus on that.
Maybe this next week we justfocus on our sleep routine, like
if I had to pick one, I wouldthink, focusing on that.
First, do you have a goodroutine at night or are you just
(16:05):
all over the place every night?
I would be willing to bet thatyou are not sleeping all night.
I track my sleep every night soI can see what trends.
I'm a data person, which a lotof educators are, but I try to
see what trends.
What happens when I do X, y andZ?
I don't get good sleep.
Let me stop doing X, y and Z soI can get good sleep.
Those are your five tips.
(16:26):
I want to encourage you all toget a recharge routine and
something that can help you onthe weekends especially.
Don't spend your whole weekendout drinking and doing all that.
That is what I will say.
I'm not saying don't go out andhave fun.
What I'm saying is don't makeit a habit that every weekend,
all you do is spend it drinking,because come Monday you're
(16:47):
going to feel worse and it's notfair to you to walk back into
work on zero.
It's not fair to you, it's notfair to your students, it's not
fair to your coworkers, it's notfair to your family to be going
through the week feeling likezero.
It's not fair to your kids, ifyou have them.
Your spouse, your boyfriend,your girlfriend, your friends,
(17:07):
whoever is in your life.
It is not fair for you to berunning around on fumes every
single day.
You deserve better, but some ofus, we just have to be more
intentional with how we arespending our time.
What are we doing to rechargeourselves?
What in our life is pokingholes in us?
That's draining.
(17:27):
You know, every once in a whileyour phone gets really hot and
you've got some app running onand it's just draining your
battery.
Like there are apps and peoplein your life that are draining
your battery nonstop.
It's time that you up, swipethem, you get them out of the
way so you can feel good aboutyourself and stop letting these
people drain your battery.
(17:48):
That's what we got.
I appreciate you all for tuningin.
If you have not, please like,please subscribe, please leave a
review.
We'll be back next Sunday withanother exciting guest.
I appreciate you all for tuningin.
Share this with a friend, sharethis with another teacher in
your building and make sure youtune in.
And again, I got to make sure.
(18:08):
I thank our sponsor, be WellTeacher Box.
By using code TEACHERZ, youwill save $7 off your box.
They're $59.
Using code TEACHERZ will makethem $52, over $100 of value on
the box.
It's a great gift when we'retalking about self-care.
It is a great gift to helppeople focus and help educators
(18:30):
focus on self-care.
The box that's out right nowhas shower steamers that can
help you unwind at night, canhelp you wake up in the morning.
There's coffee, there's twobooks, there's a T-shirt,
there's lotion.
Get your box today.
I want to thank our sponsor, beWell Teacher Box.
Bewellteachercom.
Use code TEACHERS at all oneword Save $7.
(18:50):
And I'll see you all nextSunday.
Welcome to the Teacher's Ed Podcast, a place
where the best and brightest ineducation come to be inspired,
to connect, to learn and to grow.
I'm your host, edward Eshazer,and I appreciate you all for
tuning back in with me on thisbeautiful Sunday.
The topic that I want us toconnect on this Sunday is
(00:37):
recharging our batteries.
It is that time of the year foreducators where it feels like
one of the most.
In my opinion, it is the secondhardest month in education and
that is the month of May.
Or, as all of my 90s, 80s, 90steachers, baby teachers out
(01:03):
there would say, it's going tobe May.
All right, I did that, got thatout of my system, been always
wanting to do that.
Now I got that out of my system.
But I always think May is oneof the second hardest month
after January, because Januaryfeels like it's five months
mixed into one.
But May is always tough becausewe're wrapping up standardized
(01:24):
testing.
The weather if you're in astate like I am in wisconsin,
the weather's starting to getnicer, the kids get antsier.
Uh, you're starting to get alittle antsier, um, so I always
think may is a tough month aswe're trying to finish up the
school year.
So, really, what I want to talkabout today is uh, how are we
recharging our batteries?
And there is a quote that Iwant to read and it's from Dave
(01:50):
Burgess of Teach Like a Pirate Ihope I pronounced his last name
correctly, but it says anenthusiastic teacher can learn
technique, but it's almostimpossible to light a fire
inside the charred burned, thecharred heart of a burnt out
teacher.
And that quote resonates somuch because there's so many
(02:12):
times that I've spent aroundeducators and I know for a fact
they're dynamic educators andthey get to this point where
they are just struggling on theinside and it is showing on the
outside with just how they'recarrying themselves at work, the
work that they're doing.
So I just think it's importantfor this episode, as we kind of
(02:33):
finish this final push of theschool year, I want to talk
about I'm going to give you sometips, but I want to talk about
what I call my R&R, and some ofyou are familiar, if you've
heard me speak, you are familiarwith this.
But R&R is and some of you arefamiliar, if you've heard me
speak, you are familiar withthis but R&R is not rest and
relaxation, although at times wedo need to rest and relax.
But when I say R&R, I mean myrecharge routine.
(02:55):
What do I mean by that?
One of the questions that Ioften ask educators is do you
charge your cell phone at night?
Every single person, almostevery single person, charges
their cell phone every singlenight.
So when they wake up theirbattery is on full.
But do we charge ourselves Like?
(03:18):
Some of us are more worried ifour cell phone is going to die
than if we are.
I think it is critical with howeducators recharge their battery
nightly, daily, and really theweekends is the critical point
where I think a lot of educatorsmay miss the mark on how they
(03:39):
recharge.
And I'm saying this as someonewho is speaking from experience,
because I remember the days ofMonday coming and I couldn't
look.
I couldn't wait until Fridaycame.
I mean, shoot, let's be honest.
I couldn't wait till Thursdaycame.
Um, because then really fromThursday night, friday night,
(04:00):
saturday night, sunday, duringthe day I was having drinks,
going out, staying up later,doing all the things that really
hindered my ability as aneducator.
So I like to just really talkto educators about how are we
(04:20):
recharging our batteries,because it is important that
over the weekend and I'm notsaying educators shouldn't go
out.
I'm not saying you shouldn'thave drinks.
I'm not saying you shouldn'tstay up later.
I'm not saying any of that.
What I am saying is that if youdon't intentionally recharge
(04:41):
your battery, you are going toaccidentally burn out.
Burnout does not happen becausesomeone wakes up and like, oh,
I want to burn out today.
No, burnout happens because weare not intentional with how we
recharge our battery on a daily,nightly basis.
So one of the things that Ilike to do is I like, especially
(05:01):
in a state like Wisconsin whereseasonal depression is real
Like when you go all winter andit's been snowy, you haven't
seen the sun then all of asudden you see the sun.
It hits a little differentlythan someone that you know,
maybe in Arizona or Vegas orTexas or Florida, where you see
(05:21):
the sun nonstop, like my Midwesteducators will really feel this
and understand how realseasonal depression is.
Because when you go throughthat November, december, january
, february and then March, youget that first day where it's
like 50 degrees and some sunFolks are out here in shorts,
(05:42):
t-shirts and they don't know howto act because we have not seen
sun.
So I am just so big on myweekends.
I want to find time to getmyself into nature, and some of
these tips let me give you.
Let me do this.
I'm going to give you five tipsthat I want to give you that
(06:03):
can help you, because someone'slistening.
They're like, well, don't justtell us what we need, tell us
that we need to do it, tell ushow we can do it.
So I'm going to give you fivetips.
Some of these I do very well,some I don't do well, I'm a work
in progress, just like everyoneelse.
But the first tip I'm going togive you is to connect with
nature.
Connecting with nature isabsolutely critical.
Spend some time outdoors,whether you're taking a hike,
(06:27):
whether you're walking yourdriveway, walking your
neighborhood, going to the park,doing some gardening Nature.
There is no doubt that naturehas a soothing effect on our
mind, our body and our soul.
There's so many benefits ofsunlight, of the calming
(06:47):
presence of green space, likeactually sometimes feeling the
grass on your feet, and there'sresearch that indicates that
spending just 20 minutes innature can significantly lower
the stress hormone levels inyour body, and that was
published by a psychologicalgroup.
(07:08):
And I mean it's so criticalthat we take time to get out of
the house.
That would lead me into thenext one on our weekends, and
I'm not the best about notlooking at my phone, and
mindlessly.
You know you do the mindlesslyscrolling Twitter or X or
whatever you call it these daysand looking on Instagram, and
(07:29):
you know I am just as guilty ofthat as anyone else.
But I am going to encourage youto be able to unplug from
technology and sorry for theinterruption.
I want to take a moment torecognize the sponsor of the
Teacher's Ed podcast Be WellTeacher Box, a gift box to help
teachers intentionally focus ontheir wellness.
(07:52):
By using code Teacher's Ed, youcan save $7 on your box.
Teacher's Ed all one wordwwwbewellteachercom.
The box has over $100 in giftsand it's going on for $52 by
using Code Teacher's Ed.
There's two books, there's acandle, some shower steamers,
some lotion and a bag of coffee.
(08:14):
Get your box todayBeWellTeacherBoxcom.
Code TEACHERS at all one word.
Now back to the episode.
It doesn't necessarily have tobe or you have to just put your
phone away and stay away fromyour phone, but what we need to
do is really draw some healthyboundaries, especially when it
comes to your Google Classroomor your work email or all those
(08:37):
things from work, thosecommunications, your Slack, your
class dojo, whatever that maybe.
I would encourage you to reallydraw some healthy boundaries
with that.
Maybe from 3 o'clock on Fridayyou won't look at it and you
said you know what, on Saturdays, from noon to 1 pm, I'll just
double check to make sure Ididn't miss anything.
Then I won't look at it againuntil I get back to work on
(08:59):
Monday.
We have to not just set healthyboundaries with those things,
but we have to stand on thosehealthy boundaries.
I always say it's very easy forpeople to set boundaries.
It's hard for us to stand onthem after we set them.
So I'm going to encourage youall to set boundaries with your
work, with technology, when itcomes to work.
I'm not saying don't go onsocial media.
What I'm saying is maybe onehour a weekend is the only time
(09:23):
you will check your email.
Shoot, don't check it at all ifyou're able to.
But maybe you're like you knowwhat.
One hour a week, just so youdon't have that anxiety of
wondering.
You know you open up your emailand there's 40 missed emails.
I totally or not miss, but 40unread emails.
I totally understand thatanxiety, but maybe it's just one
hour a weekend.
I'll check my emails and then Ican go back to focusing on my
family, my friends, myself, yourpet, whatever else you like to
(09:48):
do outside of work.
The next one connecting withnature.
So we did connecting withnature, drawing boundaries with
technology and then engaging inphysical activity.
Now it does not.
You don't have to go and join abasketball league, you don't
have to train for a halfmarathon, you don't have to do
all those things, but justgetting some physical activity
(10:12):
One of the things I have beendoing and I've done very well
for the last month and a half.
I have been doing and I've donevery well for the last month
and a half.
I try to promise myself thatevery day I will get at least 30
minutes of walking in, andtypically, when I used to be a
morning workout person, I'vestruggled to do that lately, but
I find time.
The best time for me is rightwhen I get home from work.
(10:32):
I get home, I wind down, I'mnot looking at my phone, I'm
just outside walking.
That is the best time thatworks for me.
Maybe for you it's before work,maybe for you it's on your lunch
break, but I would encourageyou to find a simple
30-minute-a-day workout that youcan do.
Maybe you have a gym membership, maybe you don't.
(10:53):
Maybe you like yoga, maybe youhave a Peloton bike, maybe you
don't, maybe you like yoga,maybe you have a Peloton bike,
maybe you swim.
Whatever it is, I just want tomake sure that we are getting
movement.
And I know there's someonelistening, because I have been
guilty of this where we say,well, I get home from work and
I'm just exhausted, that I can'tmove.
What I can guarantee you isthat, even on those days that
(11:16):
you are exhausted, if you justget out and take a 30 minute
walk, that you will feel better.
Ultimately, this will, whenyour body goes through a lot of
those movements, it will thenoftentimes allow you to sleep
better at night, which is thenext part.
We got to prioritize our sleep.
I am so critical my phone Ibelieve at.
Well, my phone is really on, donot disturb all day, but my
(11:39):
phone goes into like a sleepmode.
I've set it at 830.
We're at 830.
Calls aren't coming through,texts aren't coming through,
emails aren't coming through,and about 830, I start to wind
down every night.
Now I'm not saying go to sleepat 830.
Some days I do go to sleep at830.
Some days I go to sleep at 9.30.
Some days I'm staying up till10.
But I am big on that hourbefore bed of making sure that I
(12:01):
am giving my body time to winddown, whether it's laying in bed
, whether it's relaxing, whetherit's putting something on TV
that I just can mindlessly watch.
But I am so big on prioritizingmy sleep.
I have learned that my sleep iscritical to my leadership.
It's critical to how I feel onthe days that I don't sleep well
(12:24):
.
It affects me big time and Idon't have to tell you guys
we've told our students thislike the CDC wants you to get
seven to nine hours of sleep.
The CDC wants you to get sevento nine hours of sleep.
Getting sleep every night iscritical.
Lack of sleep can lead tostress management issues.
It can impair some of yourcognitive function.
(12:45):
Like, let me be honest, so Ihave not had a drink in almost a
year and there have been a fewtimes where I really struggled
to get sleep and I almost feltlike I was hungover just from
the lack of sleep.
Getting sleep is so critical.
We need to create whatever yourbedtime routine is, you need to
create a healthy bedtimeroutine that can allow you to
get to sleep at night.
(13:06):
Hear me, because someone iswatching this and they are the
11 pm emailer.
Stop, close your computer, putit away, get in bed.
Whatever emails you are sendingafter 9 pm after really after,
let's be honest after 4 pm, 5 pm, the latest whatever emails
(13:28):
you're sending can wait till thenext day.
Now there are times where theremay be some emergencies in our
schools.
Send the emails then.
Other than that, whatever youare sending can wait till the
next day.
The last tip I want to encourageus to practice mindfulness, and
I say mindfulness andmeditation, but really just
(13:50):
being mindful and just beingpresent in the state of mind.
And you know if you're feelinganxiety or you're feeling tired
or you're feeling overwhelmed.
I would encourage you just tokind of sit in those feelings
and just acknowledge that you'refeeling how you're feeling,
because so often as people we'reguilty of having these issues
having anxiety, having sadness,and we feel like we just got to
(14:14):
kind of push through them andget to the next feeling, because
something's wrong with us ifwe're feeling sad, something's
we're broken if we're feelingdepressed, we're damaged, if
we're feeling anxiety, andthat's just not true.
That just means you're human,like all of us have those
feelings, and I would justencourage you to really practice
mindfulness and just reallybecome one with yourself.
(14:37):
Think about how you're feeling,acknowledging how you're
feeling and sometimes justsitting in how you're feeling
and letting it linger until younaturally move into whatever the
next feeling you may be feelingis.
But these are five tips I thinkare absolutely critical, because
what ends up happening is wedon't take care of ourselves.
We're too busy as a mom, doingeverything for our kids.
(14:59):
As a dad, doing everything forour family.
As a brother, doing everythingfor everyone else.
As a sister, you're alwayshelping your sister out with her
kids and doing all these things.
Teachers are just this selflesshuman being that we spend so
much time doing everything elsefor others that at times we
forget things to.
We forget to do things forourselves.
(15:19):
So what?
I would encourage you your rand r.
What is your recharge routine?
I gave you five tips connectwith nature, disconnect from
technology with work, engage inphysical activity, making sure
that we're getting and have agood sleep routine, and practice
mindfulness.
Those are five tips that youcan start doing today.
(15:41):
Maybe I would even say pickthem all, do them all.
Pick one, get good at one, thengo to a second one, get good at
two, go to the third.
Sometimes we can't eat thewhole pizza with one bite, so I
would encourage you to just findone of those that you can do
well and, for the next week,focus on that.
Maybe this next week we justfocus on our sleep routine, like
if I had to pick one, I wouldthink, focusing on that.
First, do you have a goodroutine at night or are you just
(16:05):
all over the place every night?
I would be willing to bet thatyou are not sleeping all night.
I track my sleep every night soI can see what trends.
I'm a data person, which a lotof educators are, but I try to
see what trends.
What happens when I do X, y andZ?
I don't get good sleep.
Let me stop doing X, y and Z soI can get good sleep.
Those are your five tips.
(16:26):
I want to encourage you all toget a recharge routine and
something that can help you onthe weekends especially.
Don't spend your whole weekendout drinking and doing all that.
That is what I will say.
I'm not saying don't go out andhave fun.
What I'm saying is don't makeit a habit that every weekend,
all you do is spend it drinking,because come Monday you're
(16:47):
going to feel worse and it's notfair to you to walk back into
work on zero.
It's not fair to you, it's notfair to your students, it's not
fair to your coworkers, it's notfair to your family to be going
through the week feeling likezero.
It's not fair to your kids, ifyou have them.
Your spouse, your boyfriend,your girlfriend, your friends,
(17:07):
whoever is in your life.
It is not fair for you to berunning around on fumes every
single day.
You deserve better, but some ofus, we just have to be more
intentional with how we arespending our time.
What are we doing to rechargeourselves?
What in our life is pokingholes in us?
That's draining.
(17:27):
You know, every once in a whileyour phone gets really hot and
you've got some app running onand it's just draining your
battery.
Like there are apps and peoplein your life that are draining
your battery nonstop.
It's time that you up, swipethem, you get them out of the
way so you can feel good aboutyourself and stop letting these
people drain your battery.
(17:48):
That's what we got.
I appreciate you all for tuningin.
If you have not, please like,please subscribe, please leave a
review.
We'll be back next Sunday withanother exciting guest.
I appreciate you all for tuningin.
Share this with a friend, sharethis with another teacher in
your building and make sure youtune in.
And again, I got to make sure.
(18:08):
I thank our sponsor, be WellTeacher Box.
By using code TEACHERZ, youwill save $7 off your box.
They're $59.
Using code TEACHERZ will makethem $52, over $100 of value on
the box.
It's a great gift when we'retalking about self-care.
It is a great gift to helppeople focus and help educators
(18:30):
focus on self-care.
The box that's out right nowhas shower steamers that can
help you unwind at night, canhelp you wake up in the morning.
There's coffee, there's twobooks, there's a T-shirt,
there's lotion.
Get your box today.
I want to thank our sponsor, beWell Teacher Box.
Bewellteachercom.
Use code TEACHERS at all oneword Save $7.
(18:50):
And I'll see you all nextSunday.
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