How Teachers Can Create a Self-Care Plan That Actually Works

A Self-Care Plan for Real Life

It’s a Wednesday afternoon. Buses are being called. The kids are getting progressively louder, and you could stare off into the abyss because you’re so overstimulated. Finally, the last kiddo leaves, and there are about 15 minutes left in the day for you to cram all of the copies you have to make, plans you need to adjust, and colleagues you need to touch base with. 

You know you need to leave work on time, but it’s so nice to be able to sit in your classroom when it’s quiet. And is it really a big deal if you stay an extra half hour to get your work semi-done? After all, that workout you had planned after school sounds like the last thing on Earth you want to do right now…

It’s hard to balance the demands of teaching with the need to take care of yourself. There is just so much to do all the time. But, I’m here to tell you that creating a plan that actually works isn’t impossible. 

Why Self-Care Plans Fail for Teachers

If you’re a teacher you’re likely an overachiever (no shame – fellow overachiever here), so it makes sense that your self-care plan likely has big goals full of lofty ambitions. That was me. Once I got my Peloton Bike back in 2019, I told myself I’d ride that bad boy 5-7 days a week. Spoiler alert – that bike collected dust for longer than I’m willing to admit. 

That’s the problem with self-care goals. They become too big and feel unachievable. 

There’s also that guilt that creeps in for taking care of yourself – especially if you’re a mom or caretaker. Suddenly, taking 20 minutes to move your body or practice mindfulness seems silly when tiny humans are begging for you to pick them up or pay attention to them. 

And because you’re a teacher, there’s also the lack of time. Our days are incredibly structured and it’s difficult to work any type of self-care into the hours between 8 am and 4 pm. So we are left with a rigid schedule and not a lot of flexibility on when we can actually practice that self-care we so desperately need. 

The key here, specifically for teachers, is to create a self-care plan that is simple, attainable, and interesting enough that you’re willing to put the schoolwork and housework aside to get it done. And I’m going to help you do just that. 

The Foundation of a Self-Care Plan That Sticks

1. 1. Step 1: Start Small
      • Rome wasn’t built in a day, right? Your self-care plan should start with small, micro-habits that will build upon one another over time. Find something you can realistically commit to daily – like drinking a large glass of water before you leave the house or practicing mindfulness for 5 minutes. 
      • Let me give you an example. When I first started this wellness journey, I wanted to do all the things, but quickly lost steam. My water bottle sat full on my desk at school and exercise was a job I didn’t want to commit to. So what did I do? I decided to start small and make meditation a part of my morning. I found an app that offered short guided sessions and started there. The shorter the session, the better in my eyes. A 3-minute breath work? Doable! Once that habit was securely in place, I moved on to hydration. Over a few weeks, I started feeling more confident in my ability to set a goal and stick to it. 
   2. Step 2: Prioritize What Energizes You
      • Make this self-care plan work for you. Here’s what I want you to do – ask yourself this question:

• What activities recharge me – mentally, physically, or emotionally?

1. • After answering that question, create your personalized “Feel-Good list” of 5 things you can fit into your busy schedule that actually make you feel better.
   • For some, it’s journaling. For others, it’s a quick walk after school. Whatever your 5 things are, remember to keep it simple and meaningful. (If you need some ideas, check out 56 Self-Care Tips for Busy Teachers to get you started). 
2. Step 3: Schedule It Like a Non-Negotiable
   • This next step is incredibly important. You should be scheduling your self-care plan like you do a doctor’s appointment. Put it on your calendar, your lesson plan book, and create a reminder on your phone. When your scheduled self-care time is staring at you every day, it makes it easier to commit to that time. 
   • My favorite way to do this is to use Google Calendar and block off an hour each morning called “morning routine.” I know that from 5:00 am to 6:00 am, I am working on my self-care. There’s flexibility in what it looks like each day, but now that I have it scheduled, it’s harder to ignore.

Customizing Your Self-Care Plan

Your self-care plan will look different from someone else’s, and that’s okay! Although we are all teachers, we are in different seasons of life. What works for your grade-level partner will not necessarily work for you. The way a first-year teacher structures their day will look very different from the way a veteran teacher may use their time. Be in the season and don’t try and force something in the name of comparison. 

Your self-care plan will grow and change with you. So don’t worry about what it’s going to look like 3 months, 6 months, or a year from now. The important thing is to start somewhere.

Sustaining Your Self-Care Plan

The biggest takeaway that I want you to remember here is that taking care of yourself isn’t selfish – it’s essential for showing up as your best self in the classroom. 

That guilt you feel for leaving work at contract hours? Get comfortable with overcoming those thoughts and beliefs. There is nothing wrong with deciding your well-being is a priority, and it does not make you a bad teacher. 

And when those tougher days come along (because you know they will), it’s okay to miss a day. Give yourself permission to skip your plan here or there. Release the pressure to do it all perfectly all the time.

Ready to Go Deeper?

If you’re ready to take the first steps toward long-term wellness, my course Early Riser, Happier Teacher: Transform Your Mornings, Own Your Day will guide you through building a morning routine that brings calm and purpose into your life. If you’ve been wondering how to find time to take care of yourself during those busy teaching days, this one’s for you.  

Click here to join the waitlist and be the first to know when the course is available. 

You Can Do This

Remember, this whole thing is about progress, not perfection. When you start small and make a tweak here or there, you’re really building a better foundation in your life. 

What small self-care habit can you start today? 

Follow me on Instagram and never miss a wellness beat.