Preventing teacher burnout is something I’m passionate about. This mental health day itinerary has lived in my notes app and I want to share it as inspo for you. This teacher mental health day is not going to include anything groundbreaking. It contains everything you know is good for you that you know you should be doing (I’m speaking to myself here lol). I just like to have it all written out so that anytime the stress starts to rise I can reference this reset day. Whether you’re doing this on a teacher sick day or a Saturday, I hope it inspires you! This is my perfect mental health day, but of course tweak to your lifestyle!
Morning
8:00 AM – Gentle Wake-Up: Start your day with a gentle alarm or wake-up light. The Sunrise Clock is amazing. Enjoy a few moments of stretching in bed, followed by a short visualization of how the rest of day will go then a breathing exercise to set a calm tone for the day.
I usually plan a mental health day after being TEACHER TIRED, so I start off with stretch videos I can do from my bed:
Here are three breathing exercises you can try:
1. 4-7-8 Breathing
This technique is great for calming your mind and body, especially before bed.
- Inhale: Close your eyes and inhale quietly through your nose for a count of 4.
- Hold: Hold your breath for a count of 7.
- Exhale: Exhale completely through your mouth, making a whoosh sound, for a count of 8.
- Repeat: Repeat the cycle three to four times.
2. Box Breathing
Also known as square breathing, this method helps you focus and relax.
- Inhale: Inhale slowly through your nose for a count of 4.
- Hold: Hold your breath for a count of 4.
- Exhale: Exhale slowly through your mouth for a count of 4.
- Hold: Hold your breath again for a count of 4.
- Repeat: Repeat the cycle for five to six times.
3. Diaphragmatic Breathing
This deep breathing exercise engages your diaphragm for more effective relaxation.
- Get Comfortable: Lie down on your back with your knees bent and a pillow under your head, or sit comfortably.
- Place Your Hands: Place one hand on your chest and the other on your belly.
- Inhale: Breathe in slowly through your nose so that your stomach rises and your chest remains relatively still. Inhale for a count of 5.
- Exhale: Exhale slowly through your mouth, feeling your stomach fall. Exhale for a count of 5.
- Repeat: Continue this pattern for five to ten minutes.
8:30 AM – Make today a “hydration day.” Aim to drink water before you drink anything else. I usually pick up my water bottle.
9:00 AM – Nourishing Breakfast: Slow down, put some music on and make a healthy breakfast. This is especially important if you’re always rushing out the door in the mornings on the way to school. Think smoothie bowls, avocado toast, or a hearty omelet. Pair it with a cup of herbal tea or fresh juice.
I have used this juicer since 2013, (it’s been replaced a couple times lol, but I re-buy the same one each time:
10:00 AM – Nature Walk: Take a leisurely walk in a nearby park or nature reserve. Bring along a journal to jot down any thoughts or inspirations that come to you.
Late Morning
11:00 AM – Spa Time at Home: Treat yourself to a DIY spa session. Start with a long, warm bath infused with essential oils (lavender is my FAVORITE), Epsom bath salts, and don’t skip out on some relaxing music. Follow with a face mask and a mini skincare routine.
Here’s my favorite essentials to set the mood.
Afternoon
12:30 PM – Feel-Good Lunch: Let’s go with a colorful salad (where you “eat the rainbow” with your favorite toppings or a nourishing soup. In the past my mental health days involved a trip to Crumbl to “treat myself,” but I realized that the more I fill up on nutrient dense foods the better my energy and mood is throughout the rest of the day. Also it helps you avoid the dreaded afternoon slump-which we *absolutely* don’t want on a day dedicated to filling our cup.
1:30 PM – Reading Time: Curl up with a good book in a cozy spot. If reading isn’t your thing, maybe listen to an audiobook or a calming podcast. Shameless plug: If you sell on TPT I have a podcast called Routine Your Dream that you’ll love!
3:00 PM – Creative Outlet: Engage in a creative activity you enjoy, like for me it’s creating new fonts, doing some crafts with my son, or even adult coloring books for that matter. Let your creativity flow! You can do something “fun”that’s teaching related like planning a mood board for your classroom on Pinterest, but definitely not something like grading (unless it’s oddly satisfying for ya!)
Early Evening
4:30 PM – Deep Stretch/Yoga/Meditation: During this time stretch out any tension and refocus your mind.
5:30 PM – Cooking/Baking: Prepare a comforting dinner. If you enjoy cooking, try a new recipe you’ve been wanting to explore. If baking is more your thing, whip up something yummy.
Evening
6:00 PM – Mindful Eating: Enjoy your dinner mindfully, savoring each bite. Perhaps light a few candles and play some soft background music to enhance the ambiance.
7:00 PM – Entertainment: Watch a favorite movie or catch up on a series you’ve been loving. I’m a sucker for love-y shows like Love is Blind and Married at First Sight. Alternatively, play some relaxing music/audiobook and let yourself unwind.
9:00 PM – Wind Down: Begin winding down for the night. Take a warm shower, change into your comfiest pajamas, and perhaps sip on some chamomile tea. If you have trouble sleeping, I’ve also heard that tart cherry juice helps, but I myself haven’t tried. I’m also a BIG fan of these sleep gummies:
9:30 PM – Happy Sleep Prep: Spend a few moments reflecting on the day and jotting down things you’re grateful for in a journal or a journal app. It can be as simple as how tasty your tea was or how nice the weather was on your walk. Taking time for gratitude can significantly improve your mood as you head to sleep (so that you can hopefully wake up “on the right side of the bed.” When you focus on what you’re thankful for, your brain releases dopamine and serotonin, the “feel-good” neurotransmitters.
10:00 PM – Sleep: Tuck yourself into bed and drift off to sleep with a calm mind and a relaxed body. You did it!
Everything I mentioned can be found in my Amazon Storefront!
BTW, if you’d like to help bring the calm into your classroom, take a peek at these Calm Down Mats for your students. It’s the perfect addition to your calm down kit.