As an educator, it was important for me to use my breaks to relax and renew my mind for the upcoming year. However, I noticed that it was often difficult to transition back to the more structured schedule of the school year. After some time in the classroom, I discovered that I needed to create routines to help support my own wellbeing. I found that if I took some time to plan out my morning and evening schedules, I could build a routine to support my mental health. This was especially important after becoming a mom. The practice below helped me to identify when I had time for myself and when to be with my family. I now do this every August and January to reset my goals for the new semester.   

About a week before the new year begins, I set aside an hour or two to be alone. I know, I know, that can be hard to do! I call on family or friends to watch my daughter for that time so I can prioritize myself. I often go to a coffee shop because it is away from my house and all the distractions that are constantly calling my name. I tend to need the right ambience to start a task, so I make sure to have a journal and colorful pens as well as headphones with music to help me focus. Of course, I also make sure to have a signature coffee or tea to set the mood.  

These are the steps I take to set myself up for a strong start.  

1. Create a list of typical tasks each morning:  

• Coffee 
• Stretch 
• Exercise for 30 min 
• Shower 
• Get dressed and put on make-up 
• Make lunches 
• Eat breakfast 

2. Write down the following questions:   

• What slows me down or distracts me from what is important?  
• What do I want to add, remove or change to support my wellbeing? 
• What will make my mornings easier?  

3. Then, just sit. Stare into space, drink coffee, listen to music, and consider the questions. I write down anything that pops up, even if it doesn’t quite answer the question.   

Here are some of my own responses:  

What slows me down or distracts me from what is important?  

• Scrolling on my phone 
• Dishes 
• Making lunches  
• Deciding what to eat for breakfast 

What do I want to add, remove or change to support my wellbeing? 

• Add a mindfulness practice: deep breathing, meditation app, yoga, journal  
• Stop scrolling on my phone when I wake up 
• Pre-plan lunch and/or breakfast 

What will make my mornings easier?  

• Use an app for mindful practice, includes a timer and tracker for motivation 
• Leave my phone on the charger until after getting dressed 
• Wake up 10 minutes earlier 
• Go to bed 10 minutes earlier - Set an evening timer 
• Make a grab and go breakfast on Sundays 
• Automate a timer to go off for reminders - 10 min before leaving, bedtime 

4. Decide what can reasonably be done to make this work. Don’t try to tackle it all at once. Write a routine down with time stamps and try it out for a week, then adjust as needed.    

For example:    

5:00-5:15 - Wake up, drink water, restroom, and make coffee 

5:15-5:45 - Exercise (video/walk/bike/strength) 

5:45-5:55 - Stretch + Mindful Breathing (use timer on app) 

5:55-6:20 - Shower and Get Dressed 

6:20-6:25 - Wake up family 

6:25-6:45 - Hair, Makeup, Check in on family 

6:45-7:00 - Eat or pack breakfast, Gather bags 

7:00- 7:04 - Walk out the door  

Please remember, this is just an example of how I prioritized my time in the morning with my family and my specific schedule. You may find that you would like to add some steps to your evening routine rather than the morning routine. Make this your own and remember, routines will change as our lives change.   

The two most important tips are:  

1. Start small: Choose one or two reasonable things to change.  
2. Give yourself grace: If it doesn’t work, that’s okay! That happens to everyone. You can decide to try again or pivot to a different goal or plan of action.  

When I first began this practice, I prioritized two things: two minutes of deep breathing or mindful practice and 30 minutes of exercise daily. Over the years, my routine has changed each time I sit down to do this because my life and family needs are constantly changing. When you reset your routine, make it fit your needs and decide what will support your wellbeing the most right now. For tips on mental health strategies to include in your day, check out this article or download our free guide with a morning routine template.

Brianna Sanford is a former teacher, instructional coach, and assistant principal with 20 years of experience in schools. She continues her work in education at Momentous Institute by sharing evidence-based strategies that promote mental health for all.