Over the years as a teacher, I have observed my colleagues stay at school way into the night hours, take stacks of work home, and complain they have no time for themselves or their families. Some even come to school to work on the weekends. They struggle with home-work balance, finding time to be a great parent, teacher, friend, family member. Their workload takes its toll on their mental and physical health. If there is a complement I consistently receive from other teachers, it’s that I have good home-work balance. Part of this stems from placing a priority on my inner peace above and beyond else, but there also are many habits and protocols I have put into place over the years to accomplish this. I realize there are countless blogs and posts on self care, but this one is for my teacher friends.

Set boundaries.

Teaching can consume all of your time if you allow it to. There is always something else to do! You have to start by setting some time boundaries. Now, I am not one of those teachers who spend all their time at school, but nor am I one who gets there at the last minute as buses are unloading and driving off as buses pull out. I come in an hour before kids and often stay an hour after my contracted day. I am motivated to be a great teacher and I love my students! But I also love my family and protecting and guarding my own mental and physical wellbeing. You will never look back ten years from now and think “I wish I spent more time at work,” but you may wish you spent more time with your family, chasing your dreams and taking care of your health.

When you’re thinking about setting time boundaries, set a time that you can be consistent with and agree with yourself that you will stop working and leave at that time daily. For me, the school day ends at 2:30 and I am committed to leave at 3:30. That is a personal time boundary to set for yourself that allows you to get your work done, but also have time for your family and for yourself.

You can’t pour from an empty cup.

You have also probably heard the expression that you can’t pour from an empty cup. Some of the things you should consider doing to fill your cup are:

• Exercise (bonus points if this includes a yoga class once a week)
• Go to a spa, get a massage, or go to the infrared sauna once a week (*stay tuned* – future post topic)
• Allow yourself to indulge in a hobby whether that’s reading, writing, art, or playing an instrument
• Get outside. Work in the garden. Take a neighborhood walk or go for a hike – make it a point to get outside and get some sunlight.
• Make a point to go outside and get some sunlight EVERY DAY during your lunch break or planning at school. This helps your circadian rhythm and will help you sleep through the night. Hit me up in the comments if you want to know more about circadian rhythm or you can Google it.
• Start taking a magnesium supplement. This will also help promote sleeping through the night.
• Consider quitting drinking – that’s a whole different post.

My list is a little different than your typical “self-care list.” That’s because TRUE self care means taking care of yourself. Not filling yourself with gluten or breathing in artificial fragrance from scented candles. Not lounging on the couch for hours and binging shows. Not coming home and napping which disrupts your natural circadian rhythm and is no doubt the reason you can’t sleep at night.

Redefining self care.

While some think of self care as comfort, true self care means you’re improving your health and not detracting from it. True self care means taking care of yourself. If you get on Pinterest and type in “self care,” you’ll no doubt see suggestions like binging your favorite show, napping, having a glass of wine, enjoying your favorite comfort food or lighting scented candles (learn more about exposure to artificial fragrance here). However these all lower your immune system or interrupt your sleep. Take this challenge if you wouldn’t mind humoring me: list the things you do for self care and make a two column table beside it. Label one column “raises my immune system” and the second one “lowers.” If you go back and reread my list of self-care items, they are basically exercise, getting sunlight exposure, getting extra sleep during the night, and eating healthy. These all BOOST the immune system.

We find time (and energy) to do the things that matter to us.

If you are mentally pushing back, thinking how can you take a walk or exercise when you are exhausted from the school day, I hear you! Me too! But that’s the thing and the mindshift change you have to make. YOU GO ANYWAY. I rarely feel like going, but once I’m there I enjoy the routine and I feel AMAZING afterward. I think we mistakingly think of exercise as energy draining, but in actually it is life-giving! You will sleep so much better and you will feel so much stronger and more energized the next day. You will feel proud of yourself for doing it and more confident because your clothes will fit better.

Better sleep, better life.

The amount and quality of your sleep are paramount to your overall mental and physical health. Quality sleep belongs in this post because it’s a time boundary you need to set for yourself and a priority you have to set as well. Make sure that you are going to bed early enough to allow yourself the change to get 8 hours of sleep or rest. The big three that help me go to sleep and stay asleep are taking a magnesium gummy before bed (I like these), diffusing lavender and cedarwood in your bedroom, and temperature – keep your space cool and pile on extra blankets as needed. If you struggle with either going to sleep or staying asleep, I would encourage you to read my post on quality sleep, as there is much more to this than what I am sharing here.

Do your work at work (and how you can do this better.)

I VERY RARELY take any work home with me. The number one way I’m able to accomplish that is by setting planning, lunchtime and before/after school boundaries. In short, I close my door. Now a student here or there may need me and knock on my door, but for the most part, just by closing my door I’m able to work uninterrupted. This is not to be antisocial, but it gives me the time that is the topic of this entire post. I have also realized over the past few years as I have pinpointed my stressors and worked to minimize them, that interruptions are very high on the list. By setting the closed door boundary, I have minimized my interruptions, increased my productivity, and lowered my stress level.

Right or wrong, I eat in my classroom. I’m able to multi-task and get papers graded and recorded while I eat. My lunch is typically composed of finger food so it’s easy for me to be able to eat while I work. Then, as I mentioned earlier in this post, I make sure to get sunlight during this time. I set a timer to go off 8 minutes before students return. This gives me time to walk outdoors to the nicer faculty bathroom and wash my hands using nice hot water. There’s also a water bottle filling station there so I can refill my water bottle with ice and cold water.

Whether you are a teacher or not, a parent or not, the strategies and boundaries shared in this post can help anyone who is wanting to improve their sleep, energy, time management and quality of life. Please share your favorite tip in the comments and let me know if you have other suggestions for how teachers can set better boundaries and prioritize themselves.