Empowering educators through time outs

Welcome, educators! This page is dedicated to supporting your well-being by providing ideas for restorative time outs. We understand the demands you face and are here to offer suggestions and encouragement to help you prioritize short breaks for yourself.

Your time out journey starts here

Our goal is to help you incorporate short, effective time outs into your day. We know that educators often struggle with finding the time to focus on themselves. That's why we've curated ideas specifically designed to fit into your busy schedule. Prioritizing short breaks is essential, and we're here to support you every step of the way.  Look for 3 weekly tips that will smoothly fit into your day without you having to miss a beat.  Simple and fun ideas that can really make a difference.

WEEK 1:

  1. Purchase or make your own stress Lavender putty (YouTube has lots of recipes) 
  1. 1 lunch per week without doing work
  2. 1 minute meditation in the morning (you can find several on YouTube or download a meditation app) look for what you would like your theme of the day to be.  Ie: peace, calm, loving kindness, patience, gratitude, energy, etc.

WEEK 2:

     1.  How to make the Therapy Putty                                                           - At least a 4 oz. bottle of Elmer's Glue (generic                             works as well.                                                                                   -  1/4 cup of cornstarch                                                                     - (OPTIONAL: 2to 5 drops of food color and 1 to 3                          drops of your favorite essential oil)

               - 1/4 cup of very hot water                                                               - 1/4 teaspoon of Borax

               - A bowl and plastic utensil to stir and mix                                       ingredients together                                                                         - Airtight container to store putty when finished                           * Start by squeezing the entire bottle of glue in the                        bowl                                                                                                   * Add Cornstarch  and stir together with the                                    flat end of the plastic utensil until mixed                                      completely                                                                                       * OPTIONAL: now is the time to add your                                        food coloring and essential oil                                                     * In a separate small bowl  mix the hot water and                          Borax together until the Borax is completely                                dissolved and add to the glue and cornstarch                           * Mix until it begins to look like putty and then                                knead with hands until it becomes a smooth putty                   * Store in airtight container                                              KEEP IT WITH YOU DURING THE DAY AND USE AS NEEDED.  ADDING YOUR FAVORITE SCENT HELPS TO MAKE IT AN EVEN MORE CALMING EXPERIENCE!                                            

 

2. 1 minute box breath meditation (see video is Educator Resources)

3. One challenge that you would like to resolve...write down 5 things you can do to begin to resolve and change and choose someone to be your accountability partner

WEEK 3:

  1. Take a Lavender Scented Epsom Salt Bath by candlelight (real or electric)
  2. Create your own essential oil scented Epsom Salts (purchase regular epsom salt, put in a small glass container, add 10 to 15 drops of your favorite essential oil scent and shake til mixed well)
  3. Color with colored pencils in a mindful coloring book.  (Can be purchased from Amazon or printed from the internet)

Rejuvenating moments: quick relaxation ideas

We are highlighting Quick Relaxation Ideas to help you find moments of peace and rejuvenation. Start your day with a short breathing exercise or take a moment to stretch – a small step that can make a big difference. These resources are designed to be easily accessible and fit seamlessly into your daily routine. Take a moment for yourself, because you deserve it.

NECK AND SHOULDER STRETCHES:   Reach your arms behind you, interlock your fingers, and lift your arms to stretch your chest and shoulders.  Hold stretch for 15 to 30 seconds. Head/neck rolls/stretches also included above. Breathe through each head roll or neck stretch, in through the nose and out through the nose or mouth.

                                 

HAMSTRING/BACK OF LEG STRETCH: Extend your leg/s and reach down toward your toes to improve circulation and relieve tension.  This can be done standing, seated in a chair or sitting on the floor.  (Modify by slightly bending knees) Can be done 1 leg at a time or both legs extended at the same time. Hold the stretch for 15 to 30 second making sure to take deep inhales and exhales throughout the hold.  As you exhale, see if you can ease slightly deeper into the stretch.

            

OVERHEAD STRETCH: Raise your arms above your head, interlock your fingers and push up and away from yourself for a natural or “Good Morning” stretch. Deep breath in through the nose as you raise your arms, hold the breath for a second and then exhale through the nose of mouth as you release the stretch. Take 1 really good stretch or repeat a few times. (Can be done seated or standing)

           

Shoulder Rolls: Stand with feet shoulder-width apart, raise shoulders up toward ears - back - down. Inhale through the nose as you raise shoulders and exhale through nose or mouth as you roll shoulders back and down.(Repeat several times and then switch directions by raising up forward and down) 

 

CAT/COW POSE: Arch your back and look up toward the ceiling taking a big inhale through your nose. Reverse this movement by rounding your back and shoulders (chin toward chest) while exhaling through nose or mouth.  Repeat a minimum of 4 times.

(This stretch can be done from kneeling on all fours, standing, seated in a chair or seated on the floor.)

     

[ALL OF THESE STRETCHES CAN HELP TO ALLEVIATE TENSION AND CAN BE DONE ALONE OR WITH YOUR STUDENTS AS A BRAIN BREAK.]

Small breaks, big impact

We understand that the biggest challenge educators face is not having enough time to prioritize their own well-being. This page offers a variety of ideas to help you incorporate short breaks into your day. Remember, even a few minutes of relaxation can significantly improve your overall well-being and enhance your ability to thrive, both personally and professionally.