When most people think of the term self-care spa weekends and golf clubs usually come to mind. But it doesn’t have to be that extravagant.
As teachers, caring for ourselves is low on the totem pole of priority during the day. We give and give until we’re dry – and even then, we still try to find more to give because, “who else is going to do it?”
Well, who else is going to take care of you except YOU?
Taking the time and making small steps dedicated to self-care will not only improve your life but your care for others. You owe it to yourself to make healthy changes that keep you at your best.
Here are 30 days worth of self-care steps to take. It’s encouraged to share which day you’re on through the Life After Teaching Facebook group using the daily hashtag.
Day 1: Breathe
This is a simple but important day. Today your homework is to breathe. Breathe deeply and as you exhale feel the tension start to loosen. Breathe in for 8 seconds… and out for 8 seconds. Become aware of your body and how you are feeling. You may be feeling tired, or upset, but don’t chastise yourself for feeling how you feel. Simply accept that it is a feeling and continue to breathe. Do this eight more times. Then, stretch your hands above your head as high as you can, then release.
Congratulations on making progress in your self-care.
Homework: Post in the Life After Teaching Facebook group what you noticed during your breathing exercises – include #SCDay1
Day 2: Drink all the water
Caffeine is the drink of choice for many who are running on empty, but it buns out so quickly – the momentum just isn’t there. Water is an all-around perfect choice for staying hydrated, alert, helps with appetite, good for the skin and maintains all of your organs. Take today to only drink water. Have a glass as soon as you wake up, then make a goal to have at least 8-10 full glasses before you go to bed tonight. If you need to set an alarm to remind you to drink water, do it. Water is such an accessible resource that our bodies and minds crave. As you drink water today tell yourself this truth – you need to replenish so that you can continue to care.
Congratulations on making progress in your self-care.
Homework: Post in the Life After Teaching Facebook group how drinking only water affected your day – include #SCDay2
Psst: You can also find us at @lifeafterteachingleague on instagram!
Day 3: Take a different route to work
Our minds can become stagnant if we do not exercise them on a regular basis. Make your brain sweat today by driving down a different street to get to work. This will force your mind to work and not become stuck. Mind games keep your brain healthy. Choose your alternate route this morning. As you take this new way to work notice the stoplights, stores and traffic. Take in the sights and when you arrive at work take 2 minutes to recall what you saw on the drive. Memory tactics keep your mind sharp.
Congratulations on making progress in your self-care.
Homework: Head to the Life After Teaching Facebook group and post what you noticed on your drive to work this morning. #SCDay3
Day 4: Go to bed
Put the lesson plan away, be at peace with the to-do list waiting until tomorrow. Tonight, go to bed 30 minutes earlier than normal. During that 30 minutes put your computer away, put your phone away and relax. Lay your head on your pillow, get comfortable. This time allows your body and mind to calm down. Many struggle with sleep because we don’t allow ourselves time to stop. Allow yourself the time. Soak in those extra 30 minutes.
Congratulations on making progress in your self-care.
Homework: How did it feel to have 30 extra minutes to unwind before bed? Share in the Life After Teaching Facebook group. #SCDay4
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Day 5: Walk
Find 10 minutes today to walk. Go to a park, walk around your neighborhood or a nice gym – take just 10 minutes of your day to walk. If you like to listen to music, pop in your earbuds. If you enjoy the sounds of nature, take it all in. Your 10 minute walk could end up being longer, but 10 minutes is enough time to reset and regroup. As you walk notice your posture. Try to keep your back up right and lift your chin – this will help you take deeper breaths in your stride. When you finish your walk stretch your arms up high then bend at the waist to try and touch your toes, then stand.
Congratulations on making progress in your self-care
Homework: Post in the Life After Teaching Facebook group how your walk affected your mood/mindset – include #SCDay5
Day 6: Confrontation
Your day, week, month or season of life may be making you feel frustrated or alone. Sometimes we can vent to others and we end up exploding on others. On the other hand, some of us may just bottle it up and hope it hides itself. Either way can harm your heart and mind. Take five minutes today to write out your frustrated thoughts. Put the pen to paper and confront the negative feelings that you have. It doesn’t have to be grammatically correct or even make sense. No one is going to read this except for you. This is YOUR therapy. Once you are finished read over what you wrote. Really feel your feelings. Now, breathe in and exhale the negative out.
Congratulations on making progress in your self-care.
Homework: Post in the Life After Teaching Facebook group what it felt like to let your feelings out through writing. #SCDay6
Day 7: Say no
You don’t have to be at every party, program, game, meeting or event. You just don’t. You also don’t have to be in charge of every party, program, game, meeting or event. You are allowed and have every right to say no. Today, look at your calendar this week/month. What can you say no? What time can you free up to do something that you actually want to do? Choose something to say no to today. Allow yourself the power of ownership over your own life. After you have said no to one thing you can let go of, take ownership of that no – don’t feel guilt for making the most of your time.
Congratulations on making progress in your self-care.
Homework: What did you say no to and how are you going to use that time instead? Share in the Life After Teaching FB group. #SCDay7
Day 8: Talk to a friend
We all have friends but busy schedules can get in the way of meaningful conversation. Deep conversations can be great therapy. Get together with, call or Facetime a friend today. Put aside any distractions and focus on sharing life with someone you care about. Share how you have been lately and ask how they have been. Notice your eye-contact with them and pay attention to what they are sharing. Spending time with a trusted friend will give you the fuel you need to keep going.
Homework: Post in the Life After Teaching Facebook group who you met/talked with and how you felt afterward – include #SCDay8
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Day 9: Get a plant
Whether you have a green thumb or not, taking care of something like a small plant will help your focus. Life (you) taking care of other life (plant) is enriching in a deep way. Extra care and time dedicated to plant, if done correctly, will calm your spirit and focus your mind. Choose a plant that suits your lifestyle. Pick a spot in your home to put it. Decide what time you are going to take care of it each day. Even name your plant if you want. Care for your new plant and your plant will help your care as well.
Congratulations on making progress in your self-care.
Homework: Post a pic of you and your plant in the Life After Teaching FB group. #SCDay9
Day 10: Eat the greens
Green vegetables are full of vitamins that give energy, improve gut health and keep our organs at their best. At breakfast, lunch and dinner have at least one green vegetable with your meal. Perhaps you could add baby spinach to your morning smoothie or pack cucumbers in your lunch. Whatever your green vegetable preference is, choose three for the day. Notice any changes in your mood or physically because of the diet change.
Congratulations on making progress in your self-care.
Homework: What are three veggies you ate today and how did you feel? (Alternative: Post a pic of your meal/veggies!) #SCDay10
Day 11: Get organized
You know that closet or drawer you’ve been putting off organizing – it’s time. When there is clutter our minds and our bodies become stressed, whether we are aware of it or not. Take 20 minutes to an hour, depending on what you want to tackle, and organize a small space. First take all items out of that space, then as you bring things back in the space make sure it has a purpose. If it does not, donate it or pitch it. Keep what adds to your life and let go of what doesn’t.
Congratulations on making progress in your self-care.
Homework: Post about or share a picture of the space you organized today in the Life After Teaching Facebook group – include #SCDay11
Day 12: Cook at home
Not a TV dinner or frozen pizza, but really plan a meal. When you’re in your home there is a sense of comfort there, and food enhances that comfort. Pull out the recipe you’ve been wanting to try and plan to make it for dinner. Enjoy the process – even if it does not go according to plan – enjoy it. Think about every ingredient and appreciate the time someone took to create this recipe. Set the table and enjoy the meal you made.
Homework: Share your recipe in the Life After Teaching FB group. #SCDay12
Day 13: Sit up straight
Practice taking care of your spine. Your body is a creature of habit. The more relaxed your shoulders become the larger the curve in your spine. This can have long term effects. Begin by sitting in a chair with a straight back. Do you feel a difference when you straighten your spine? Practice holding that position for 30 seconds. Then throughout the day check the posture of your spine. The more upright you sit and stand the healthier your spine will be.
Congratulations on making progress in your self-care.
Homework: How did it feel to sit up straight today? What did you notice about your mood or any pain? Why do you think that is? #SCDay13
Day 14: Spend some time learning for fun
Do you have a favorite subject you like to learn about or place to walk around? Choose to spend at least one hour learning for fun — any subject you’re interested in! You can do it by yourself or with a friend and learn in a way you enjoy. Youtube videos? Trial and error? Audiobook? Book? Maybe you want to learn more about the process of chocolate making so you’re tasting, touching, smelling. How does it feel to spend some time doing something you love?
Congratulations on making progress in your self-care.
Homework: Post in the Life After Teaching Facebook group and share what you learned – include #SCDay14
Day 15: Take a 24 hour social media fast
It’s time to take a break. Studies have shown that numbers in depression and anxiety rise when a person scrolls through social media, even just for a few minutes. Take a full 24 hours to let go of social media. Let go of what others are doing with their lives. Use today to focus on what’s right in front of you. Look at the people you see standing in your presence. Listen to the sounds in your space. Really observe your beautiful life for what it is and don’t think about what filter you could use today. Embrace your view and celebrate what you see.
Homework: When your fast is over, post in the Life After Teaching Facebook group what you noticed about your day without social media – include #SCDay15
Day 16: Mini dance party
You do not have to be Patrick Swayze to dance. Throw yourself a dance party today. Pick your favorite music and blast is loud – then let footloose. You can be in the privacy of your home. You’re not dancing to impress, you’re dancing to let go. Sometimes days can be stressful or frustrating. Dancing it out can be a very healthy way for your whole self to process those feelings – it’s less destructive than punching a wall. So dance!
Congratulations on making progress in your self-care.
Homework: Post in the Life After Teaching Facebook group how you felt after your personal dance party – include #SCDay16
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Day 17: Take a 30 minute nap
30 minutes. You owe it to yourself to rest for 30 minutes. Take the first 30 minutes after work or whenever you are able to carve out the time in your day. But dedicate 30 minutes to give yourself a little extra sleep. Just like your computer or phone needs to be totally shut off every once in a while to be at its best, so does your body and mind. Give yourself the gift of a nap.
Homework: How’d you feel after your nap today? While naps might not seem productive, they are GREAT for your mental and physical health. Share how you felt in the Life After Teaching Facebook group – include #SCDay17
Day 18: Treat your self – small gift
Get yourself a gift. Choose something that makes you happy and that is affordable. It could be a shirt you’ve been eyeing for a while or simply treating yourself to your favorite dessert. Either way, give yourself a gift. Don’t feel guilty about it either. You are worth doing nice things for.
Homework: What’d you get for yourself? What does it mean to you? Share a picture with the group and include #SCDay18
Day 19: Make a “that was awesome” log
Everyday there is something wonderful that happens. Even on the hard days there is at least one thing that make you smile or was nice to experience – just the fact that you were able to get out of bed is an awesome thing. Grab a notebook and begin a “that was awesome” log. Document when great things happen during the day. This can be a daily practice so that you are more aware of the positive in your life.
Congratulations on making progress in your self-care.
Homework: What’s one awesome thing you wrote in your log today? Share with the Life After Teaching Facebook group. #SCDay19
Day 20: Stretch for 10 minutes
Stretching opens up your body. You do not have to be a Yogi to stretch, but stretching is so healthy. Begin your 10 minutes of stretching by standing and breathing deeply. Then reach your hands over your head and release them. Stretch them to the sky and then bend down to touch your toes, and stand up. You can find a stretching video on YouTube if you need more ideas. The purpose is to open up your body through stretching and deep breathing.
Homework: How did you feel after stretching for 10 minutes? Would you do it again? Share your answers in the Life After Teaching FB group. #SCDay20
Day 21: Take a bath
Taking a bath is soothing and relaxes your body. Choose to treat yourself to a bath. Pick your favorite bath salts or soaps and mix them with the warm bath water. If you want to have a more spa like environment, dim the lights, light some candles or plug in your diffuser and play soft music. All of these little touches will help make your time more tranquil.
Homework: Post in the Life After Teaching Facebook group how you enjoyed your spa-like bath – include #SCDay21
Day 22: Silence
Noise is hard to escape from. Your ears and mind need a break. Dedicate one minute of silence in your day today. During this one minute think about the people you care about, think about the good things that have happened to you recently, think about how far you’ve come. Embrace this minute and cherish the silence.
Congratulations on making progress in your self-care.
Homework: What did you notice during your minute of silence? Share in the group and include #SCDay22
Day 23: Make a compliments file
Not everyone is great at accepting compliments or praise. We all want it, but we can become uncomfortable when receiving them. Use your phone, computer or a notebook to make a space that accepts the compliments you receive. When you doubt yourself or how others see you, go back to that file and read the words people believe about you.
Congratulations on making progress in your self-care.
Homework: Post in the Life After Teaching Facebook group what kind of compliments are in your file so far – include #SCDay23
Day 24: Star gazing
Whether you live in the city or out in a rural area, there are many spots you can go to in the evening to see the stars. Sit outside on your porch and lay down on a blanket in your yard in the evening. Looking up expands your mind and reminds you to wonder. Tunnel vision on life in the here and now is fine, but noticing the greater gets lost. Count how many stars you see. Do you notice any planets or constellations? Soak in the night sky.
Congratulations on making progress in your self-care.
Homework: How did it feel to stop and smell the roses — or rather, look at the stars? Share about it in the Life After Teaching Facebook group. #SCDay24
Day 25: Visit an animal
Animals have been used in therapy for decades. If you have a pet, have a neighbor with a pet, or know of a local shelter or stable – set aside some time for you and an animal to play. Animals like dogs are loyal creatures. They are great to talk to and play with. Animals are excellent therapy both physically and mentally. Ask around if you do not have a pet yourself. Many shelters are looking for people to keep the animals company.
Congratulations on making progress in your self-care.
Homework: Post a pic if you can, and if not, just describe the animal. How did it feel to spend some time around some fuzzy creatures today? Share about it in the Life After Teaching Facebook group. #SCDay25
Day 26: Ask for help
Too often people carry the weight of the world on their shoulders. We can think we have to do it all on our own. The truth is, we are greater in numbers. It’s okay to ask for help. In fact, it shows that you care more about the task being done well, over being done by you alone. Ask for help today. Use the opportunity to build a friendship with someone. You were never meant to be alone.
Congratulations on making progress in your self-care.
Homework: Post in the Life After Teaching Facebook group who you asked help from today – include #SCDay26
Day 27: Fix that thing you’ve been putting off
Is there a faucet that keeps dripping or frame that needs to be hung in your house? Perhaps you need to get your car washed or set up a new account. Today, take care of that one thing on your list that you’ve been putting off. Checking things off of a to-do list brings a sense of accomplishment. Give yourself that satisfactory feeling.
Homework: Post in the Life After Teaching Facebook group what you crossed off your list today – include #SCDay27
Psst: You can also find us at @lifeafterteachingleague on instagram!
Day 28: Take a look in the mirror
Today you’re going to talk to yourself like you would your best friend. Spend some time looking in the mirror — but only tell yourself what you love about yourself. It can be physical characteristics, but also include what you love about who you are, which is so much more than what you look like. Are you kind? Funny? Hard working? Do you help people? What are you good at? Tell yourself all the good things about yourself while you look in the mirror.
Bonus: Spend three minutes doing this exercise while having your hands on your hips, your chest puffed out — like a modern day superhero! Notice how those three minutes change how you feel about yourself for the entire day!
Congratulations on making progress in your self-care.
Homework: How did it feel to speak kindly about yourself? Share your answer in the Life After Teaching Facebook group and include #SCDay28
Day 29: Celebrate the goals you’ve crushed
It’s time to celebrate! You are working hard and getting things done. Take the time to acknowledge that. Go out with friends or plan a weekend away. Setting aside time to pause and reflect calms your spirit and reminds you how far you’ve come. Celebrate all the miles walked and the walls climbed recently. You deserve to be celebrated!
Homework: Post in the Life After Teaching Facebook group what you did to celebrate your accomplishments – include #SCDay29
Day 30: Write yourself an encouraging letter
You can be your own worst critic. But what if you were your own best friend. When your friends ask for encouragement do you tear them down? No, of course not. Do not do that with yourself either. Be the best friend you need and write yourself a letter of encouragement. Include truths like how far you’ve come and the character of your spirit. Encourage yourself to keep going and look for the beauty in yourself. Use this letter as motivation when you doubt yourself. Keep it for the hard days and hold to the truth of who you are.
Congratulations on making progress in your self-care.
Homework: Post in the Life After Teaching Facebook group one line in your letter to yourself – include #SCDay30
CONGRATULATIONS!
You made it through 30 days of self care? How has your attitude or mood changed over the past 30 days? What advice would you give to others who are putting off self care?
Comment below, we want to know!
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