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The Complete Teacher
Vocational
Self-Care and Wellness Program for Teachers
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. | |
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 |
TO BE COMPLETED BY SUNDAY, 8 DECEMBER 2024
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. | |
Wednesday, 11 Dec | Begin your morning with a gentle stretching routine. | View here |
Thursday, 12 Dec | Swap sugary snacks for healthier alternatives. | |
Friday, 13 Dec | Dedicate time to a 30-minute workout or yoga session. | |
Saturday, 14 Dec | Try a new healthy recipe and enjoy cooking. | |
Sunday, 15 Dec | Plan your meals for the upcoming week to ensure balanced nutrition. |
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. | |
Tuesday, 17 Dec | Write down three positive affirmations and repeat them throughout the day. | |
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. | |
Friday, 20 Dec | Watch a favourite movie or read a book that brings joy. | |
Saturday, 21 Dec | Attend a community event or explore a new place in your town. | |
Sunday, 22 Dec | Meditate for 10 minutes, focusing on emotional balance and gratitude. |
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 |
Monday, 30 Dec | Invite a colleague for a coffee break and share experiences. |
Tuesday, 31 Dec | Participate in a group activity or club that interests you. |
Wednesday, 1 Jan | Reach out to a family member or friend you haven’t spoken to in a while. |
Thursday, 2 Jan | Write a thank-you note to someone who has positively impacted your life. |
Friday, 3 Jan | Host a small gathering or dinner with friends or family. |
Saturday, 4 Jan | Volunteer for a cause you are passionate about. |
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 |
Monday, 6 Jan | Consider past experiences where boundaries were tested and how you can address them moving forward. |
Tuesday, 7 Jan | Clearly outline what boundaries are important to you, such as communication methods and personal time. |
Wednesday, 8 Jan | Develop a plan for communicating your boundaries with students, parents, and colleagues. |
Thursday, 9 Jan | Practice respectful and firm responses to maintain boundaries. |
Friday, 10 Jan | Discuss boundary-setting strategies with fellow teachers to gain insights and support. |
Saturday, 11 Jan | Identify mentors or colleagues to turn to when boundary challenges arise. |
Sunday, 12 Jan | Spend time reflecting on your readiness to return to school with renewed boundaries. |
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