Educator Self-Care Journal
This 21-day self-care journal will help you explore and develop
strategies for your mental, physical, emotional, social, spiritual,
personal, environmental, and work self-care. For each day, there is
a quote, journal question, and strategy. You can write out, sketch
out, insert an image, and/or record your responses for each day. It
is also recommended that you revisit your entries periodically to
see how you are doing. Give yourself permission to try new things
understanding that new habits take time to take hold. Also, it would
be helpful to have a friend or two to share ideas and increase your
accountability. Also give yourself permissions to make mistakes and
have setbacks.
Prepared by Jackie Gerstein, Ed.D. - User Generated Education
Day 1
If you carry joy in your heart, you can heal any
moment.
– Carlos Santana
What is your definition of joy? When and how often do you experience
pure joy? What, if you desire, can you do to increase joy in your life?
Strategy: Schedule times each week to do things that bring you joy. It may
help to create a Joy Vision Board, a type of collage with images and words
that cause you joy. Then you can find similar things in your everyday life
that you can DO that creates feelings of joy.
Progress Reflection (use this space to reflect on the progress
you’ve made on this strategy):
Day 2
“When we care for ourselves as our very own
beloved—with naps, healthy food, clean sheets, a lovely
cup of tea—we can begin to give in wildly generous ways
to the world, from abundance.”
- Anne Lamott
We all know that physical self-care includes a combination of exercise,
good nutrition and healthy eating, and sleep. Which of these do you think
feel satisfied in terms of your self-care? Which of them would you like to
improve? What is your commitment level in adding healthier physical
elements to your life?
Strategy: Make a goal for improving your physical self care. Include in
your goal the details of what, how, how often, where, and when.
Progress Reflection (use this space to reflect on the progress
you’ve made on this strategy):
Day 3
“If you ask what is the single most important key to
longevity, I would have to say it is avoiding worry, stress,
and tension. And if you didn’t ask me, I’d still have to say
it.” - George Burns
We tend to hold stress in our bodies. Focus on your body and note where
you might be holding stress - neck? Shoulders? Back? What do you believe
are the long term effects of holding onto this stress in your body? What do
you think are the benefits of learning to rid yourself of some of this
physical manifestation of stress? Are you motivated to learn different ways
of relieving stress from your body?
Strategy: Several times a day -> U
nclench your jaw. Drop your shoulders.
Take deep cleansing breaths. Do this anytime you feel any tightness in
your body.
Progress Reflection (use this space to reflect on the progress
you’ve made on this strategy):
Day 4
“Gratitude makes sense of our past, brings
peace for today, and creates a vision for
tomorrow.”
- Melodie Beattie
Write down three things for which you are grateful. Add three things for
which you are grateful everyday for a week. These should be unique each
day so that in the end you have a list of 20 to 30 different things.
Strategy: Interrupt anxiety with a gratitude practice. In other words, when
you feel anxiety rises, ground yourself by thinking of those things for
which you are grateful.
Progress Reflection (use this space to reflect on the progress
you’ve made on this strategy):
Day 5
If you want to have enough to give to others, you
will need to take care of yourself first. A tree that
refuses water and sunlight for itself can't bear fruit
for others.
- Emily Maroutian,
Do you ever feel guilty putting your own needs first; before other people’s
needs? If so, why do you think you believe that? If not, how did you learn
this lesson? Here is a list of consequences that result from putting others
first - The Unselfish Art of Prioritizing Yourself. Which ones resonate for
you?
Strategy: It ’s not selfish to put yourself and your health first. It’s
responsible. Because if you don’t take care of yourself, how are you going
to continue taking care of anybody else? Put yourself first. Because you
are important and you matter in this world. Do three things every day that
help your mind, body, and soul.
(https://thriveglobal.com/stories/you-are-important-9-ways-to-put-yourself
-first/)
Progress Reflection (use this space to reflect on the progress
you’ve made on this strategy):
Day 6
“I am going to keep having fun every day I have left,
because there is no other way of life. You just have to
decide whether you are a Tigger or an Eeyore.”
– Randy Pausch
How do you define fun for yourself? How often do you do something fun?
How often would you like to do something fun?
Strategy: Create a goal related to increasing fun and play in your life so
that you do something fun and playful on a regular basis..
Progress Reflection (use this space to reflect on the progress
you’ve made on this strategy):
Day 7
Before people can begin something new, they have to
end what used to be and unlearn the old way.”
- William Bridges
Unlearning is the process through which we break down the origins of our
thoughts, attitudes, behaviors, feelings, and biases. Think of something
you want to unlearn and answer the following questions:
● Where do these beliefs come from?
● Do these support my mental health?
● Is this in alignment with the life I want?
● Is this congruent with my authenticity and the person I am? The
person I want to become?
(https://www.psychologytoday.com/us/blog/the-gen-y-psy/202004/
the-power-unlearning)
Strategy: Think of a habit that you know is not healthy for you and that
you have the motivation to unlearn. Work for the next few weeks in
unlearning that habit. This involves changing both your mindset and your
habit. For more information on how to do this, read
https://medium.com/skilluped/how-to-unlearn-anything-68e781104e93.
Progress Reflection (use this space to reflect on the progress
you’ve made on this strategy):
Day 8
“We have only now, only this single eternal moment opening
and unfolding before us, day and night.”
- Jack Kornfield
After reading Seven Ways Mindfulness Can Help Teachers, w
rite about
your own understanding of mindfulness and how you think it might help
you in your life? In your teaching?
Strategy: We Are Teachers discuss 7 Simple Ways to Sneak Mindfulness
Into Your Teaching Day. These are:
● Take a moment to breathe.
● Listen carefully.
● Ground yourself.
● Use your sense of smell.
● Try a change of scenery.
● Walk mindfully.
● Make an authentic connection.
Choose a few of these to practice during the days you work.
Progress Reflection (use this space to reflect on the progress
you’ve made on this strategy):
Day 9
Vulnerability is about showing up and being seen. It’s
tough to do that when we’re terrified about what
people might see or think. When we are fueled by the
fear of what other people think or that gremlin
that’s constantly whispering “You’re not good enough”
in our ear, it’s tough to show up. We end up hustling for our worthiness
rather than standing in it.
- Brene Brown
What does Brene Brown’s quote mean to you?
Strategy: Talk to a trusted friend or family member about your dreams,
goals, and fears even though it feels scary and vulnerable.
Progress Reflection (use this space to reflect on the progress
you’ve made on this strategy):
Day 10
A big part of financial freedom is having your heart and
mind free from worry about the what-ifs of life.
- Suze Orman
What is your relationship to money? Do you consider it health or
unhealthy? What changes, if any, do you want to make about your
relationship with money?
Strategy: Practicing financial self-care means developing habits that
work for you and reflect what you're trying to achieve with your money.
Set a financial goal for yourself. Make sure it is a SMART - Specific,
Measurable, Achievable, Relevant, Time-Bound - goal.
(https://www.thebalance.com/a-thirty-minute-weekly-financial-self-car
e-routine-5070195)
Progress Reflection (use this space to reflect on the
progress you’ve made on this strategy):
Day 11
“Compassionate people ask for what they need.
They say no when they need to, and when they say
yes, they mean it. They're compassionate because
their boundaries keep them out of resentment.”
― Brené Brown
Simple stated, having healthy boundaries means knowing and
understanding your physical, emotional, and mental limitations; and not
going beyond these. On a scale from 1 to 10 with 1 having no boundaries
to 10 being healthy and effective boundaries, how would you rate
yourself. Why did you give yourself this rating?
Strategy: Maintaining your boundaries can be difficult too. When you
believe in yourself, you will know that it is ok to give yourself permission to
say no. It requires that you learn to say no respectfully and at the right
time. Saying no in this way is an act of love for yourself and others. We
may find this difficult because of a natural tendency to people please. But,
be aware that you are the one who suffers if you don’t speak up because
then you have violated your own boundaries
(https://mytherapynyc.com/setting-healthy-boundaries/). During the next
few days, try saying “no” to a request that you don’t want to do.
Progress Reflection (use this space to reflect on the progress
you’ve made on this strategy):
Day 12
“Lifelong learning can help you stay happier, healthier,
and wealthier (improved job skills might mean improved
wages). Some studies have also shown that learning
new skills (especially ones that involve speed and processing) can help prevent
dementia and Alzheimers.”
- Anita Ojeda
What is your definition of lifelong learning? Do you think of yourself as a
lifelong learner? If so, why? If not, do you have the desire to be one?
Strategy: You CAN learn new things—both academic and artistic—no
matter what your age. Furthermore, learning new things will enhance your
well-being (Anita Ojeda). Think about something you’ve wanted to learn for
a while. It could be a new hobby like cooking, baking, making music,
making art; or more academic such as learning a new language or
technology. Take the first steps in learning it.
Progress Reflection (use this space to reflect on the progress
you’ve made on this strategy):
Day 13
"Your sacred space is where you can find yourself over
and over again."
- Joseph Campbell
What does it mean to you for something to be sacred? What purpose
would having a sacred space serve for you?
Strategy: Create a sacred space for yourself. Here are some general
guidelines:
● Decide what sacred personally means to you.
● Dedicate a spot in your home (indoors or outdoors) that can
become sacred.
● Surround yourself with inspirational icons and personal artifacts.
● Once you've created your sacred space, how will you honor it?
What ritual will you perform to transition from your “outside”
world to your sacred space (adapted from
https://www.huffpost.com/entry/sacred-space_b_3094267)
Progress Reflection (use this space to reflect on the progress
you’ve made on thi strategy):
Day 14
“Learn as if you were to live forever.”
- Mahatma Gandhi
Are you making enough time for activities that mentally stimulate you?
What proactive things are you doing to help you stay mentally healthy?
Strategy: Mental stimulation is important for your self-care routines.
Mental self-care includes doing things that keep your mind sharp, like
puzzles, or learning about a subject that fascinates you. You might find
reading books or watching movies that inspire you fuels your mind. Figure
out which mentally stimulating activities you can do on a regular basis.
Progress Reflection (use this space to reflect on the progress
you’ve made on this strategy):
Day 15
“Authenticity is the daily practice of letting go of who we think we
are supposed to be and embracing who we actually are.”
—Brené Brown
List your beliefs about yourself.
● I am . . .
● I am . . .
● I am . . .
● I am . . .
● I am . . .
● I am . . .
● I am . . .
● I am . . .
Do these beliefs reflect your authentic self?
Strategy: Pick one or more of the following to do regularly.
● Maintain alignment between what you feel and need and what you
say and do.
● Make value-based choices while taking into account intuition,
research, and the bigger picture.
● Do something each day that reflects your deepest needs, wishes,
and values.
● Give up designing your behavior by the desire to be liked (be
imperfectly perfect and yourself!)
(https://www.mindful.org/4-questions-foster-authentic-self/)
Progress Reflection (use this space to reflect on the progress
you’ve made on this strategy):
Day 16
“You are never strong enough that you don’t need help.” –
Cesar Chavez
How often do you ask for help? Is this satisfactory to you? How do you feel
prior to asking for help? After you asked for help?
Strategy: People love helping. Not only does helping strengthen social
ties, it makes helpers feel good about themselves. Graciously allow your
helper to give you a gift of help (a gift you could really use); she or he will
likely be delighted for the chance. And, if your helper is truly too busy or
overburdened, trust him or her—just as graciously—to tell you so
(https://www.scientificamerican.com/article/how-to-ask-for-help/). .
Progress Reflection (use this space to reflect on the progress
you’ve made on this strategy):
Day 17
If you don't love yourself, you cannot love others. ...
You will not be able to love others. If you have no
compassion for yourself then you are not able of
developing compassion for others. - Dalai Lama
What does self-compassion mean to you? How do you practice it in your
own life?
Strategy: Think of yourself as your own best friend. Be kind to yourself.
Encouraging and rewarding yourself for getting through a difficult period
or achieving a goal, however small, will reinforce your self confidence. Try
to be as positive and compassionate towards yourself as much as you can
(https://headspace.org.au/headspace-centres/maitland/new-blog-post-3/)
Progress Reflection (use this space to reflect on the progress
you’ve made on this strategy):
Day 18
Learn to relax. Your body is precious, as it houses your mind
and spirit. Inner peace begins with a relaxed body. - Norman
Vincent Peale
Is doing something relaxing part of your everyday routines? If
so, what do you do to relax? If not, what do you tell yourself about why
you are not doing so?
Strategy: Regularly engage in an activity that you find relaxing. Put aside a
little time every day to do something that you really enjoy, whether that be
gardening, listening to music, going to the beach or reading. Schedule it
into your daily routine so that it becomes a natural part of your life.
(https://headspace.org.au/headspace-centres/maitland/new-blog-post-3/ )
Progress Reflection (use this space to reflect on the progress
you’ve made on this strategy):
Day 19
One of the most beautiful qualities of true friendship is to
understand and to be understood. – Seneca
Are you getting enough face-to-face time with your friends? What are you
doing to nurture your relationships with friends and family?
Strategy: Socialization is key to self-care. But, often, it's hard to make time
for friends and it's easy to neglect your relationships when life gets busy.
Close connections are important to your well-being. The best way to
cultivate and maintain close relationships is to put time and energy into
building your relationships with others. There isn't a certain number of
hours you should devote to your friends or work on your relationships.
Everyone has slightly different social needs. The key is to figure out what
your social needs are and to build enough time in your schedule to create
an optimal social life
(https://www.verywellmind.com/self-care-strategies-overall-stress-reductio
n-3144729).
Progress Reflection (use this space to reflect on the progress
you’ve made on this strategy):
Day 20
“We are not human beings having a spiritual experience;
we are spiritual beings having a human experience.”
-Pierre Teilhard de Chardin
What questions do you ask yourself about your life and personal
experiences? Are you engaging in spiritual practices that you find fulfilling?
Strategy: Engaging in some form of spirituality should be part of your
regular self-care. Research shows that a lifestyle including religion or
spirituality is generally a healthier lifestyle. Nurturing your spirit, however,
doesn't have to involve religion. It can involve anything that helps you
develop a deeper sense of meaning, understanding, or connection with
the universe. Whether you enjoy meditation, attending a religious service,
or praying, spiritual self-care is important.
(https://www.verywellmind.com/self-care-strategies-overall-stress-reductio
n-3144729)
Progress Reflection (use this space to reflect on the progress
you’ve made on this strategy):
Day 21
The more you praise and celebrate your life, the more
there is in life to celebrate.
Oprah Winfrey
How do you celebrate your successes? What do you do to celebrate your
successes? If you don’t celebrate your successes, what can you do to
celebrate them?
Strategy: Look over your comments and strategies from the last three
weeks. Plan a big celebration for what you’ve accomplished!
Progress Reflection (use this space to reflect on the progress
you’ve made on this strategy):
