The Educator Wellness Plan Book and Journal: Continuous Growth for Each Season of Your Professional Life

Cover PageTitle PageCopyrightDedicationAcknowledgmentsTable of ContentsAbout the AuthorsPart 1: About This Plan Book and JournalWelcomeHow to Use This Plan Book and JournalEducator Wellness WorkSeason-by-Season Planning and Wellness WorkMonthly Work and CalendarWeekly Planners, Invitations, and ReflectionsThe WhyPart 2: Summer: A Season of RenewalSummer Overview and Reflection: Physical WellnessJuneCalendarJune: Food and Hydration RoutinesWeek One: Commit to Healthier Food ChoicesWeek Two: Increase Your Water IntakeWeek Three: Commit to Eating Healthy MealsWeek Four: Focus on Eating Without DistractionsWeek Five: Monitor Food’s Effect on MoodEnd-of-Month Reflection: Food and Hydration RoutinesJulyCalendarJuly: Movement RoutinesWeek One: Track Your Sitting TimeWeek Two: Find Time for Your Favorite Movement ActivityWeek Three: Move 150 Minutes This WeekWeek Four: Find a Partner for the 70,000 Steps ChallengeWeek Five: Schedule Movement ActivitiesEnd-of-Month Reflection: Movement RoutinesAugustCalendarAugust: Sleep and Rest RoutinesWeek One: Track How Much You SleepWeek Two: Create a Wind-Down RoutineWeek Three: Incorporate Sleep StrategiesWeek Four: Track Rest TimeWeek Five: Incorporate Purposeful RestEnd-of-Month Reflection: Sleep and Rest RoutinesEnd of Summer: What’s Next?Part 3: Fall: A Season of OpportunityFall Overview and Reflection: Mental WellnessSeptemberCalendarSeptember: Decision RoutinesWeek One: Track DecisionsWeek Two: Create Daily HabitsWeek Three: Establish Boundaries Around WorktimeWeek Four: Schedule Time for YouWeek Five: Develop Self-CompassionEnd-of-Month Reflection: Decision RoutinesOctoberCalendarOctober: Balance RoutinesWeek One: Track Daily ActivitiesWeek Two: Track Your EnergyWeek Three: Track Verbal CommunicationsWeek Four: Eliminate Inputs and NoiseWeek Five: Ask for FeedbackEnd-of-Month Reflection: Balance RoutinesNovemberCalendarNovember: Efficacy RoutinesWeek One: Smile MoreWeek Two: Engage in a Strengths ChallengeWeek Three: Create a Vision BoardWeek Four: Start a Personal RésuméWeek Five: Learn Something NewEnd-of-Month Reflection: Efficacy RoutinesEnd of Fall: What’s Next?Part 4: Winter: A Season of PerseveranceWinter Overview and Reflection: Emotional WellnessDecemberCalendarDecember: Awareness RoutinesWeek One: Track Daily EmotionsWeek Two: Monitor Emotional ResponsesWeek Three: Share Pleasant EmotionsWeek Four: Observe Emotional ImpactWeek Five: Get Emotional Response FeedbackEnd-of-Month Reflection: Awareness RoutinesJanuaryCalendarJanuary: Understanding RoutinesWeek One: Identify Pleasant Emotion TriggersWeek Two: Identify Unpleasant Emotion TriggersWeek Three: Identify Emotion PatternsWeek Four: Commit to Healthy Emotional ResponsesWeek Five: Model Healthy Emotional ResponsesEnd-of-Month Reflection: Understanding RoutinesFebruaryCalendarFebruary: Mindfulness RoutinesWeek One: Notice React Versus RespondWeek Two: Practice Mindful BreathingWeek Three: Practice MeditationWeek Four: Experiment With JournalingWeek Five: Take a Mindful WalkEnd-of-Month Reflection: Mindfulness RoutinesEnd of Winter: What’s Next?Part 5: Spring: A Season of TransitionSpring Overview and Reflection: Social WellnessMarchCalendarMarch: Relationship RoutinesWeek One: Write Thank-You NotesWeek Two: Go for a Walk and TalkWeek Three: Write a Gratitude NoteWeek Four: Build Relationship With a ColleagueWeek Five: Identify Inner CircleEnd-of-Month Reflection: Relationship RoutinesAprilCalendarApril: Trust RoutinesWeek One: Avoid GossipWeek Two: Listen Without InterruptionWeek Three: Show Vulnerability by ApologizingWeek Four: Ask for HelpWeek Five: Model and Build TrustEnd-of-Month Reflection: Trust RoutinesMayCalendarMay: Purpose RoutinesWeek One: Discover Who You Are as an EducatorWeek Two: Consider Your Desires as an EducatorWeek Three: Identify Your Purpose as an EducatorWeek Four: Connect to Your PurposeWeek Five: Share Your PurposeEnd-of-Month Reflection: Purpose RoutinesEnd of Spring: What’s Next?Appendix A: Journal ToolsWeekly Tools IndexHealthy Snacks ListWater TrackerHealthy Meals PlannerFood Choice and Impact on MoodTime Spent Sitting and Impact on MoodList of Movement ActivitiesMovement Minutes Tracker70,000 Steps ChallengeMovement Activity TrackerSleep TrackerWind-Down RoutineRest-Time TrackerDecision TrackerDaily Habit and Routine CommitmentsBrainstorm Activities That Are Just for YouYour Daily AffirmationsBusy or Hurried TrackerPositive Energy State TrackerVerbal Communications TrackerEliminate Inputs and Noise TrackerRecord of FeedbackStrengths ChallengeMy Vision BoardPersonal TA-DA of AccomplishmentsEmotions TrackerUnpleasant Emotions Response TrackerPleasant Emotions TrackerImpact of Your Emotions on OthersEmotional Response FeedbackPleasant Emotion TriggersUnpleasant Emotion TriggersMy Daily Challenge CommitmentI’m Grateful ForReact Versus Respond ReflectionsJournal ExperimentingMindful Walking EmotionsThank-You NotesGratitude NoteMy Inner CircleListening Without InterruptingApology ReflectionsTaking InitiativeWho Are You as An Educator?What Are Your Deepest Desires as an Educator?What Is Your Purpose as an Educator?Connect to Your Purpose as an EducatorAppendix B: Wellness Solutions for Educators Rating, Reflecting, Goal Setting, Planning, and Progress Monitoring ProtocolPhysical Wellness DimensionMental Wellness DimensionEmotional Wellness DimensionSocial Wellness DimensionEducator Wellness Planning Tool—StrengthsEducator Wellness Planning Tool—Routines for ImprovementEducator Wellness Goal Setting, Planning, and Progress MonitoringEducator Wellness Goal Setting, Planning, and Progress MonitoringReferences and Resources