The Complete Teacher

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Self-Care and Wellness Program for Teachers

A six week self-care and wellness program for teachers.png

Week 1: Mindful Mornings

Objective: Establish a calming morning routine to start your day with positivity.

DATE	TASK	RESOURCE
Monday, 2 Dec	Begin with 5 minutes of deep breathing exercises. Focus on inhaling peace and exhaling stress.	View here
Tuesday, 3 Dec	Spend 10 minutes journaling about what you are grateful for.	Download THE COMPLETE TEACHER JOURNAL here
Wednesday, 4 Dec	Set a daily intention that aligns with your personal values.	View here or download here
Thursday, 5 Dec	Enjoy a quiet breakfast without electronic distractions.	View here
Friday, 6, Dec	Listen to an inspiring podcast or calming music while getting ready.	View here
Saturday, 7 Dec	Go for a morning walk and appreciate the nature around you.	View here
Sunday, 8 Dec	Reflect on the past week and plan for a mindful week ahead.	View here

Week 2: Healthy Habits

Objective: Incorporate healthy habits to boost your physical well-being.

DATE	TASK	RESOURCE
Monday, 9, Dec	Drink a full glass of water first thing in the morning.	View here
Tuesday, 10 Dec	Prepare a nutritious lunch using fresh ingredients.	View here
Wednesday, 11 Dec	Begin your morning with a gentle stretching routine.	View here
Thursday, 12 Dec	Swap sugary snacks for healthier alternatives.	View here or download here
Friday, 13 Dec	Dedicate time to a 30-minute workout or yoga session.	View here
Saturday, 14 Dec	Try a new healthy recipe and enjoy cooking.	View here or download here
Sunday, 15 Dec	Plan your meals for the upcoming week to ensure balanced nutrition.	View here

Week 3: Emotional Nourishment

Objective: Focus on activities that nurture your emotional health.

DATE	TASK	RESOURCE
Monday, 16 Dec	Call or meet a friend, and share a meaningful conversation.	View here
Tuesday, 17 Dec	Write down three positive affirmations and repeat them throughout the day.	View here or download here
Wednesday, 18 Dec	Spend time with a pet or volunteer at an animal shelter.	View here
Thursday, 19 Dec	Engage in a creative hobby, such as painting or playing music.	View here
Friday, 20 Dec	Watch a favourite movie or read a book that brings joy.	View here
Saturday, 21 Dec	Attend a community event or explore a new place in your town.	View here
Sunday, 22 Dec	Meditate for 10 minutes, focusing on emotional balance and gratitude.	View here or download here

Week 4: A rest week to do whatever the heart desires

Week 5: Social Connections

Objective: Strengthen relationships and build a supportive community.

DATE	TASK	RESOURCE
Monday, 30 Dec	Invite a colleague for a coffee break and share experiences.	View here
Tuesday, 31 Dec	Participate in a group activity or club that interests you.	View here
Wednesday, 1 Jan	Reach out to a family member or friend you haven’t spoken to in a while.	View here
Thursday, 2 Jan	Write a thank-you note to someone who has positively impacted your life.	View here
Friday, 3 Jan	Host a small gathering or dinner with friends or family.	View here
Saturday, 4 Jan	Volunteer for a cause you are passionate about.	View here
Sunday, 5 Jan	Reflect on your social interactions and their impact on your well-being.

Week 6: Professional Boundaries

Objective: Establish healthy boundaries to prevent burnout.

DATE	TASK	RESOURCE
Monday, 6 Jan	Consider past experiences where boundaries were tested and how you can address them moving forward.	View here
Tuesday, 7 Jan	Clearly outline what boundaries are important to you, such as communication methods and personal time.	View here or download here
Wednesday, 8 Jan	Develop a plan for communicating your boundaries with students, parents, and colleagues.	View here
Thursday, 9 Jan	Practice respectful and firm responses to maintain boundaries.	View here
Friday, 10 Jan	Discuss boundary-setting strategies with fellow teachers to gain insights and support.	View here
Saturday, 11 Jan	Identify mentors or colleagues to turn to when boundary challenges arise.	View here
Sunday, 12 Jan	Spend time reflecting on your readiness to return to school with renewed boundaries.	View here