Author: Results That Motivate

As schoolteachers everywhere start preparations for the new school year, lessons are being prepared, and classrooms are being decorated. One of the most important parts of preparing for the school year is having a good morning routine. Many times, your morning can set the tone for your day’s energy, mood, and even how you perform in the classroom. Below are 10 healthy morning routines for teachers that will ensure your school year starts and stays off on the right foot.

## 1. Early Rise and Shine

Rising early is a daunting prospect. To get up at 5:30-6:00 AM, especially regularly, might well be a bridge too far, at least for most busy professionals. But it is also something I encourage you to try for yourself and see the benefits of rising early. Rising early allows you to get things done, to make sure that you are not at the mercy of the day’s demands, to have a quiet space in which to prepare yourself mentally and physically for what is coming, to get a jump on the day, to avoid the pressure of running late. Your day will be calmer consequently.

Tip: If you consider yourself a night owl, start your new waking time 15 minutes earlier each week until you reach your desired wake-up time. Transitioning more gradually will make the new schedule less of a shock to your system and more sustainable.

**Additional Strategies: **

- Install a smart alarm app that can track your sleep cycles and can wake you at the end of a light sleep phase, bypassing the groggy feeling that comes with waking during a deeper cycle.

– Put your alarm clock or phone where you can’t reach it to stop you from hitting the snooze button.

- Create a morning playlist with upbeat songs to energize you as you wake up.

- Invest in a wake-up light that simulates sunrise for a more natural awakening process.

## 2. Hydration First

Fill up a cup of water and pump the brakes on the coffee mug. Drinking 16- 20 oz of water upon waking up rehydrates you after your night’s sleep and boosts your metabolism – not to mention the fact that it’ll help you flush out toxins. Teachers largely must be on their game for the better part of the day, so obtaining cognitive function through proper hydration is key.

 Top-up: Add a slice of lemon for some extra vitamin C and flavor.

**More Hydration Ideas: **

- Infuse your water with cucumber and mint for a spa-like experience.

- Try warm water with a teaspoon of apple cider vinegar to aid digestion.

- Prepare herbal tea like chamomile or peppermint for a soothing start.

- Use a marked water bottle to track your intake throughout the day.

## 3. Mindful Meditation or Deep Breathing

Spend at least five to 10 minutes meditating or doing some other mindful breathing. This decreases stress and increases your focus and emotional balance, which is conducive to effective classroom management. There are meditations for teachers on apps such as Headspace or Calm.

Tip: The more you do this, the easier it gets, so don’t stop. A few minutes a day, if you keep at it, will make a difference.

**Meditation Techniques for Teachers: **

- Body scan meditation to release tension before a long day of standing and teaching.

- Loving-kindness meditation to cultivate patience and compassion for students.

- Visualization of a successful, positive day in the classroom.

- Inhale for 4 counts, hold for 4, exhale for 4, hold for 4 (square breathing)

## 4. Gentle Stretching or Yoga

Try to stretch or do yoga first thing in the morning for about 10-15 minutes. This low-level physical activity helps to wake up my body, increase flexibility, and help relieve back aches and neck pains that come with teaching. Try to stretch the sensitive areas of the body: shoulder rolls, neck stretches, and twists.

Tip: The "Cat-Cow" pose is excellent for improving spinal flexibility and relieving back tension.

**Teacher-Specific Stretches: **

- Wrist and finger stretches to prevent strain from writing on boards.

- Standing forward bend to release lower back tension.

- Eagle arms pose to open up shoulders and upper back.

- Seated spinal twist to improve overall spinal health.

## 5. Nutritious Breakfast

Eat a balanced breakfast. Protein, complex carbs, healthy fats: it’ll keep you going till lunch.

Tip: Prepare ingredients or meals in advance to save time on busy mornings.

**Quick options: **

- Greek yogurt with berries and granola

- Whole grain toast with avocado and a boiled egg

- Overnight oats with nuts and fruits

**More Breakfast Ideas for Busy Teachers: **

- Breakfast smoothie with spinach, banana, protein powder, and almond milk.

- Chia seed pudding prepared the night before with fresh fruits.

- Whole grain breakfast sandwich with egg whites and turkey bacon.

- Breakfast burrito with scrambled eggs, black beans, and salsa (can be frozen and reheated).

## 6. Review and Prioritize

Try taking five minutes in the morning to review your day ahead and identify the tasks you would like to complete. Making a plan can be a useful way of feeling more in control of your day and better prepared for what lies ahead. You might use a planner or other tool to think through your day and create goals about what you would like to achieve.

Tip: Identify your top three priorities for the day and do them first.

**Prioritization Techniques:**

- Use the Eisenhower Matrix to categorize tasks by urgency and importance.

- Try the "eat the frog" technique by tackling the most challenging task first.

- Implement time-blocking to allocate specific time slots for different activities.

- Use a system for tracking work projects (Trello, Asana, etc), and/or to-do lists for the day.

## 7. Positive Affirmations

Affirmations in the morning. Self-affirmations can increase your confidence and set the optimism bar high for your day.

Tip: Say your affirmations out loud while looking in the mirror for added impact.

**Here are some teacher-specific affirmations: **

- "I am making a positive difference in my students' lives."

- "I have the skills and patience to handle any challenge today brings."

- "My passion for teaching inspires my students to learn."

- "I am constantly growing and improving as an educator."

- "I create a safe and inclusive environment where all students can thrive."

- "My creativity brings lessons to life and engages my students."

- "I balance my professional responsibilities with self-care and personal time."

## 8. Educational Podcast or Reading

Spending 10 or 15 minutes a day listening to a podcast or reading an article on teaching will help you stay up-to-date on the trends that are shaping your field, and give you some great new strategies to try with your students.

Tip: Listen to the podcasts ‘Teachers Aid’ or ‘The Cult of Pedagogy’.

**More Professional Development Resources: **

- Follow educational blogs like Edutopia or We Are Teachers for daily inspiration.

- Join online communities like X chats (e.g., #edchat) for peer discussions.

- Subscribe to educational YouTube channels like TED-Ed or Crash Course.

- Read a few pages from a book on innovative teaching methods or classroom management.

## 9. Prepare a Healthy Lunch and Snacks

Bring a packed lunch and snacks so that you stay energized all day long. Combine proteins, vegetables, and complex carbs, such as:

- Mason jar salads

- Hummus with vegetable sticks

- Whole grain wrap with lean protein and veggies

- Mixed nuts and dried fruits for snacking

Tip: Prep multiple portions on Sunday to last through the week.

**Additional Lunch and Snack Ideas: **

- Quinoa bowl with roasted vegetables and grilled chicken.

- Homemade energy balls with oats, peanut butter, and honey.

- Cottage cheese with fresh berries and a sprinkle of cinnamon.

- Veggie-packed minestrone in a thermos for colder days.

- Homemade trail mix with nuts, seeds, and dark chocolate chips.

## 10. Arrive Early to Set Up

Get to school 15-20 minutes before you’re supposed to start. You’ll have time to set up your classroom, make sure you have whatever you’ll need during class, and provide a serene environment before students arrive. You will also have time to talk with your colleagues and start your day on a positive note.

Tip: Use this for writing an inspirational message or saying on the board for your students.

**More Ways to Utilize Early Arrival Time: **

- Set up a calming playlist or diffuse essential oils to create a welcoming atmosphere.

- Review your lesson plans and set out necessary materials for the day.

- Check and respond to important emails before classes begin.

- Practice mindfulness or do a quick meditation in your classroom to center yourself.

- Greet students at the door when they enter at the beginning of class. The relationships we choose to build with students from the moment they walk in the door can alter their lives.

If you can incorporate these habits every morning, your mood and effectiveness will soar, and you’ll be a happier teacher. It takes self-discipline and figuring out what works for you, but your whole life will be better for it, especially your students because you’ll be in top form in front of them.

I hope these routines inspire you to incorporate some or all of them into your morning as you prepare to return to the new school year. Time spent on your health and well-being is time well spent and will pay dividends in your profession and far beyond. A healthier, more vital teacher is better positioned to be the best possible teacher – inspiring, educating, and nurturing – for the entire year.

What about you? What kinds of rituals in the morning have helped you to sustain your teaching career? Give it a try for a week and let us know if it’s helped by commenting on our Facebook page. Join a community of teachers online for more tips and advice. Let us know how you make teaching a healthy and creative profession for yourself and others.

Maybe you’ll create a morning routine challenge with colleagues, or post about your progress with the hashtag #HealthyTeacherMornings. Perhaps you’ll inspire others on your social media platform, motivating them to prioritize self-care and start their day with intention and optimism.