Micro Routines for Success: Boosting Educator Wellness in Your Day

Small Changes Big Impact

Those of us constantly fighting the "all or none" habitual thinking trap need strategies and accommodations. No joke ya'll! I reached a point where I was trying anything to get a grip with the overwhelm that can come from this. As educators, we often find ourselves caught in the whirlwind of what our passions are, what we know students need, and what we are excited to do vs the have to's and unrealistic demands. It’s easy to feel overwhelmed, especially when trying to juggle everything at once and be awesome at it all. Especially during BTS season when motivation is high and you think you can do it all. But what if I told you that the secret to managing this chaos lies in something small—something so small, it only takes a minute or two?

Enter micro-routines or "baby steps"

This is one of my favorite movies and I reference it often! The brain likes ALL steps so why not?

The Brain Science Behind Micro-Routines

You know I am going to go here! Our brains love routine!. In fact, they flourish on it. When we establish CONSISTENT habits, no matter how small, we give the pre-forontal cortex a big overload break. Remember, the pre-frontal cortex is the thinking, problem--solving, regulation part of the brain. This means less decision-making drama and more on what truly matters - like engaging with our students or enjoying life after work.

Micro-routines work by strengthening neural connections the more you do the action. Repetition is the key here. Completing these repetitions activates the brain's reward center increasing the chances of it becoming more automatic.

In short, micro-routines free up mental space that is needed for creativity, relaxation,and problem-solving.

Check Out This Power Recipe

Scenarios: These are some of my favorites!

Remember...micro-routines are especially useful for those necessary routines that you're avoiding due to overwhelm or that you just can't flow with. Setting short time increments, or specific limitations on the routine can be a good place to start.

1. Start your day with intention

• Mornings can be chaotic and time is hard to come by. My wellness was always pushed aside. I needed a burst or sprint like they call it in project management. Something I need in my life are affirmations, so pairing the three minutes I was already brusing my teeth with setting my daily intention and affirmations was a manageable change. I then added it to my daily checklist to reinforce it in the beginning and now it's something I look forward to each morning. Cool huh!? Plus, there are always benefits when the new habit promotes a positive mindset. Win-Win!

• Pairing a mental task with a physical routine helps anchor the habit over time.

2. Classroom Transition

• Transitioning between activities in the classroom or between classes can often be a source of stress, both for you and your students. Or for me, I started struggling with my one, short plan period that I was finally getting. It never left me feeling re-freshed or caught up and sort of made me feel more stressed. I know...right?!🙈 I even talk in another blog about how I eventually started going to art class during my plan to just chill.

• Set a timer for the first 5 minutes of your break. Stretch, gratitude journal, breathe, a to-do, whatever you need. However, after that 5 minutes, what happens, happens and there can be no judgement. Try it!

• Introduce 1-5 minute brain breaks of sorts or "opening shifts" to reset the mind and bring focus to the present to help ease the transition. For me it was always breathing or journaling but there are also physical activities like brain gym or singing and dancing, or things that are good distractions.

3. Wind Down or Closing Shift

• Need a separation between work and home?! Have you ever watched "Severance" on AppleTV, think that but not creepy culty.🤪 Before leaving the classroom or ending your workday, spend two minutes decluttering your desk or jotting down positive things that happened that day.

• This tiny act can signal to the brain that this part of the day is over and after some repetition it becomes a flow you can feel.

So, as you brace yourself for the upcoming school year, remember: It’s not about making massive changes; it’s about making small, sustainable ones. Micro-routines are the perfect place to start.

Mindfulness Activity for Teens | Brain Basics Poster and SEL Infographic

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Let's Stay Well Together!

Minfully Yours,

Crystal @ MsTTalks