You Can't Pour From an Empty Cup: Essential Self-Care for Teachers

Sustainable self-care for educators doesn't require costly spa days, but rather a practical approach tailored to your life. Learn how to implement a simple wellness plan and prioritize teacher wellbeing to avoid burnout. Discover actionable self-care tips for teachers that will help you maintain resilience throughout the school year.

What You'll Learn:
✅ The 4 Pillars of Sustainable Self-Care (works even on your worst days!)
✅ How to set boundaries that feel strategic, not selfish
✅ Your bare minimum backup plan for overwhelming days
✅ 8-week summer implementation guide

The 4 Pillars I Share:
1. Physical Restoration - Simple movement, sleep hygiene, and nutrition strategies
2. Emotional Boundaries - Learning to say no and creating transition rituals
3. Mental Space & Creativity - Non-teaching activities and mindfulness techniques
4. Social Connection - Building relationships beyond the classroom

Perfect for teachers heading into summer break who want to reset and rebuild their reserves for the upcoming school year. Remember: self-care isn't selfish - it's essential!

Connect with me and Schoolutions Teaching Strategies:
📧 Email: schoolutionspodcast@gmail.com
🎵 Background music by Benjamin Wahl

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Chapter Timestamps:
0:00 - Introduction: Self-Care Isn't About Perfection
1:00 - What You'll Learn: 3 Key Takeaways
2:00 - Welcome to Solutions Teaching Strategies
3:00 - The Reality of Teacher Burnout
4:00 - Pillar 1: Physical Restoration
5:00 - Movement & Sleep Strategies
6:00 - Pillar 2: Emotional Boundaries
7:00 - Transition Rituals & Emotional Processing
8:00 - Pillar 3: Mental Space & Creativity
9:00 - Pillar 4: Social Connection & Community
10:00 - Your 8-Week Personal Action Plan
11:00 - Weeks 1-4: Assessment & Experimentation
12:00 - Weeks 5-8: Integration & Preparation
13:00 - Final Thoughts: You're More Than Just a Teacher
14:00 - Closing & Contact Information

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Transcript

[00:00:00] What if I told you that sustainable self-care has nothing to do with expensive spa days or perfect morning routines? Sound like a relief? Hi there. I'm thrilled you're here because by the end of this episode, you are going to discover how to create a self-care plan that actually fits your life as an educator and carries you through the entire school year.

Here's what we're gonna think about together. What if self-care isn't another thing to perfect? It's about progress, not perfection. And while most of us burnout, trying to maintain impossible wellness standards, I am so happy to share with you four sustainable pillars that will work even on your worst days.

So here are three things that you'll walk away with: the bare minimum backup plan. What you can do, even when everything falls [00:01:00] apart, boundary setting strategies that feel strategic, not selfish. And by saying no to one thing means saying yes to your well-being. And the four Pillars system. How to build physical restoration, emotional boundaries, mental space and social connection without overhauling your entire life.

So if you've ever felt like self-care is just another impossible standard you're failing to meet, this episode will feel like someone just gave you permission to be human while still taking care of yourself. Let's dive in.

This is Schoolutions Teaching Strategies, the podcast that extends education beyond the classroom. A show that isn't just theory, but practical try it tomorrow. Approaches for educators and caregivers to ensure every student finds their spark and [00:02:00] receives the support they need to thrive. For this mini episode, I'm going to focus on putting our educator well-being first.

Today we're diving into something absolutely crucial as we head into summer break: creating a sustainable self-care plan that will carry you through the upcoming school year. So at the moment you're listening to this, chances are you're finishing up another intense school year. I am sure you've poured your heart, soul, and probably countless hours into your students in classroom.

Now it's time to pour back into yourself, and let's be honest here, the phrase self-care can feel overwhelming, especially when you're already exhausted. But here's the thing, sustainable self-care isn't about expensive spa days or perfect morning routines. It's about creating realistic, [00:03:00] manageable practices that actually fit into your life as an educator.

So let's build your self-care blueprint together. And before we dive into solutions, we have to actually acknowledge what we're dealing with Pernille Ripp illuminated this in my season for finale. Teacher burnout isn't just being tired, it's emotional, it's physical, and it's mental exhaustion that builds up over time.

The demanding nature of teaching combined with limited resources and high expectation creates a perfect storm for burnout. But here's the good news, summer gives us a unique opportunity to reset and rebuild our reserves. You can think about this time as your chance to create a foundation that will support you when the school year gets intense again.

In this mini episode, I am going to outline four pillars of sustainable self-care that I hope you can lean on [00:04:00] throughout next school year. Pillar one, physical restoration. Your body has carried you through countless classroom hours, so let's start there. For me, physical self-care doesn't mean that we need to become a fitness guru overnight. 

Instead, I try to focus on these simple strategies, movement that feels good for me. Every morning I get in a 10-minute treadmill walk for you. It could be dancing to your favorite music or trying a yoga video that you bookmarked. The key is consistency over intensity. Even 15 minutes of movement daily can significantly impact your energy levels.

Let's talk about sleep hygiene. I know, I know it's easier said than done, but creating a consistent bedtime routine and aiming for seven to nine hours of [00:05:00] sleep will transform your resilience. Even trying to set what we could call a digital sunset about an hour before bed, and then use that time for reading or gentle stretching.

Another strategy is nutrition without perfection. I've realized I don't need to overhaul my entire diet. I just need to focus on adding rather than restricting. And what I mean by that is I try to add more water, more fruit, and more veggies. I try to stay really consistent with regular meals, and then those small sustainable changes do compound over time.

It’s consistency. For me, pillar two focuses on emotional boundaries. We know that teaching is inherently emotional work, and summer is the perfect time to strengthen our emotional boundaries. Practicing, no. Start small. Maybe it's declining an extra committee or saying no to [00:06:00] social plans when you're truly exhausted.

Remember every yes to something is a no to something else. I'm gonna say that again. Every yes to something is a no to something else. And sadly, it's often to our own wellbeing. Another way to nurture your emotional boundaries, create transition rituals. What I mean by that is you have to develop clear rituals that help you shift from work mode to personal time.

This might be changing clothes immediately after work, or even taking five deep breaths before entering your home. It could be having a specific playlist that signals the end of the workday. We also have to consider emotional processing. It's critical that we find healthy ways to process the emotional weight of teaching.

This could be journaling, talking with trusted friends, or even seeing a counselor. Seeking support is a sign of [00:07:00] strength, not weakness. A caveat I do give here though is I'd never seek out people to complain with. I think that's very different. So processing events of a day with a trusted person for me feels different.

I am seeking out people that can help me think through what happened and how I can proceed differently moving forward. It is not just a complaint session. Pillar three focuses on mental space and creativity. My brain, your brain needs time to rest and recharge separate from lesson planning and grading.

I love to engage in non-teaching activities, meaning I love to paint. I love to play the ukulele. I love to sing. I love podcasting. Rediscover hobbies that have nothing to do with education. Paint, garden, cook, read [00:08:00] fiction, learn a new language, anything that engages different parts of your brain. 

Practice mindfulness. This doesn't require hours of meditation. You could try the 5, 4, 3, 2, 1 grounding technique. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. It's a quick way to reset your nervous system. 

Also, try to limit decision fatigue. Remember, teachers make thousands of decisions daily. Reduce this for yourself by preparing simple systems. Maybe meal planning on Sundays or laying out clothes the night before. And lastly, pillar four, social connection and community. Teaching can be so isolating, but we know humans are wired for connection.[00:09:00] 

So think about how you're nurturing relationships outside of work. I try to spend time with family and friends who aren't educators. I understand while your teacher friends know your struggles, it's important to have relationships that remind you of your own identity beyond the classroom. I also set communication boundaries, and what I mean by that is I decide when I'll check and respond to work emails or texts.

Maybe it's only weekdays between 9:00 AM and 3:00 PM. But, I have to make sure I'm also communicating these boundaries clearly, and then I stick to them. And find your people. Whether it's a book club, a hiking group, or even an online community. Having people who support your non-teaching interests is crucial for maintaining perspective.

So let's create your personal action plan, making this practical. Here's something you can think about. I know it's summer, but this [00:10:00] is the good kind of homework. Week one and two: assessment and planning. What I mean by this is reflect on this past school year, what drained your energy, what gave you energy?

Use these insights to identify your biggest self-care needs. Week three-four: you could try different self-care activities. Maybe meditation isn't for you, but nature walks are amazing. Maybe you hate meal prep, but batch cooking on Sundays works perfectly. There's no one size fits all approach. Week five and six, let's focus on integration.

Start building your sustainable routines. Focus on small, manageable changes that you can realistically maintain once school starts.  Week seven and eight, prep. Create systems that will support you during the school year. This might be meal planning templates, or a morning routine checklist, or [00:11:00] scheduling regular check-ins with friends.

And remember, the goal isn't perfection, it's progress. Some days you'll nail self-care routine, and other days you'll barely manage the basics, but it's completely normal and okay. And here's the truth. Even the best summer self-care plan will face challenges once the school year starts. I try to prepare for this mentally by building grace and some flexibility into my routine.

I ask myself, what is a bare minimum version of my self-care plan? Meaning, what can I do even on my worst day? Maybe it's five minutes of deep breathing or drinking an extra glass of water or texting a friend. I have a backup plan that prevents that all or nothing thinking, and it keeps me going. I also am very cognizant of checking in with myself.

What's working, what needs adjustment? [00:12:00] I think it's important to realize that self-care, it's not this destination or a one-day spa day. For me, it's an ongoing practice. And I want to leave you with this. Taking care of yourself isn't selfish. It's essential you cannot pour from an empty cup. And your students, your colleagues, and your family need you at your best this summer.

Give yourself permission to rest, to play and to be imperfect and to prioritize your wellbeing. You've earned it, and more importantly, you need it. Your self-care plan doesn't need to be Instagram worthy or perfect. It needs to just be yours, and it needs to be sustainable. I always start small. I try to be consistent, and I'm patient with myself as I build different and new habits.

Remember, you are not [00:13:00] just a teacher. You're a whole person with needs and dreams and a life outside of the classroom. Make sure to honor that person this summer. Share this with a teacher, you know needs to hear it. Take care of yourself. I'll catch you next Monday with another summer series tip. See you then.

Schoolutions Teaching Strategies is created, produced, and edited by me, Olivia Wahl. Thank you to my older son Benjamin, who created the music playing in the background. You can follow and listen to Schoolutions wherever you get your podcast or subscribe to never miss an episode and watch on YouTube. 

Now, I'd love to hear from you. Send me an email at schoolutionspodcast@gmail.com. Let me know what your self-care plan is after listening to this episode. Give me your best tips and strategies. [00:14:00] Tune in every Monday and Friday this summer for mini episodes filled with tips and ideas that will help you prepare for September while still resting and rejuvenating this summer.

See you soon for another tip. And until then, enjoy the sunshine and take care.