How to Unwind After a Hectic
School Day
Teaching is one of the most rewarding
professions in the world, but I can be exhausting! From managing classroom
behavior and delivering engaging lessons to handling paperwork, meetings, and
parent communication, teaching can be extremely demanding. We often end the day mentally, emotionally, and
physically drained. By the time the final bell rings, many of us feel like we
have given every ounce of energy we possess.
That is why creating an after-school
calming routine is not a luxury—it is a necessity. Just as students benefit
from routines that help them transition between activities, we also need a
structured way to shift from the demands of the classroom to the peace of home.
A calming routine can help reduce stress, improve mental clarity, and restore
the energy needed for both personal life and the next school day.
If you often find yourself carrying
the chaos of the classroom into your evening, this calming routine for teachers
can help you decompress, recharge, and reclaim your sense of balance.
Why Teachers Need an After-School
Routine
Teaching requires constant
decision-making (Be sure to check out my post on decision fatigue), emotional
regulation, and multitasking. Throughout the day, you are solving problems,
answering questions, mediating conflicts, and meeting the needs of dozens of
students. This level of mental engagement can leave you feeling overstimulated
and exhausted.
Without a deliberate transition
period, it is easy to bring school stress home. You may find yourself replaying
difficult conversations, worrying about unfinished tasks, or feeling too
depleted to enjoy time with your family 🙋🏽♀️.
An after-school calming routine serves
as a bridge between your professional responsibilities and your personal life.
It helps you:
- Release the tension of the school day
- Lower stress and anxiety levels
- Improve emotional well-being
- Increase patience with loved ones
- Prevent teacher burnout
- Promote better sleep and overall health
By taking even 20 to 30 minutes to
care for yourself after school, you can significantly improve your mood and
resilience. And, I don’t mean doing things for your family or friends.
Create a Mental Closing Ritual Before
Leaving School
One of the best ways to begin your
calming routine is before you even leave the building. Establish a simple
ritual that signals the end of your workday.
This might include:
- Tidying your desk for five minutes
- Writing down 3 things that you plan to do when you get home
- Reviewing your schedule for the next day
- Turning off classroom lights intentionally
- Taking three deep breaths before walking out the door
- Prep your favorite playlist for the drive home
This small practice helps your brain
recognize that the workday is complete. Instead of carrying unfinished thoughts
home, you create a sense of closure.
A simple phrase can also help, like
Scarlett O’Hara: “I can’t think about that right now. If I do, I’ll go crazy. I’ll
think about it tomorrow.” And, so you will. This is a part of letting the
school day go.
Transform Your Commute Into Recovery
Time
My current commute to work is almost
an hour. During this time after school, I decompress. I turn on my favorite podcast
or music and let my mind drift.
To my fellow teachers who commute to
work, it is imperative that you don’t replay the day's challenges. Instead, you
can use this time to intentionally shift your mindset. If you don’t, you’ll let
your job consume you.
Consider these calming commute ideas:
- Listen to soothing music (a chapter from my playbook)
- Play an uplifting podcast or audiobook
- Practice gratitude by naming three good things that happened during
the day
- Drive in silence to allow your mind to rest
- Use deep breathing techniques at stoplights
If you walk or use public
transportation, focus on your surroundings. Notice the sky, the trees, or the
rhythm of your steps. Mindful observation can help ground you in the present
moment.
Change Your Clothes, Change Your
Mindset
There’s a woman I like to listen to on
Instagram. Her name is Brittany Bonnaffons. Her handle is ordinarilyextraordinarymom.
She did a reel a while back in which she was putting on lipstick in her car
after work. She said her coworkers asked her why she did this, and she stated
that she did this because she was on the way. Mrs. Bonnaffons stated that was where
her husband lived. Basically, she was saying that this was her way of
decompressing after work.
After you get home, you need to resist
the urge to immediately dive into chores or schoolwork. Instead, take a few
minutes to physically transition from work to home.
Changing out of your work clothes into
something comfortable sends a powerful signal to your brain: the school day is
over.
This simple act creates a boundary
between your professional role and your personal life. It is a symbolic way of
leaving the classroom behind.
Many teachers, like myself, find that
putting on cozy clothes and slippers attire helps them mentally reset. Find your
own cozy zone.
Hydrate and Nourish Your Body
How many times have you spent time
ignoring your own basic needs while trying to be a “good teacher”? How many times
have you put off going to the bathroom so that you could be more productive at
work? You may forget to drink enough water, skip lunch, or rely on caffeine to
power through.
After school, prioritize hydration and
nourishment. Even before you go home, drink your water!
Start with a large glass of water or
fruit juice. Dehydration can contribute to fatigue, headaches, and
irritability.
Then choose a healthy snack that
combines protein and fiber, such as:
- Apple slices with peanut butter
- Greek yogurt with berries or granola
- Hummus and vegetables
- Cheese and whole-grain crackers
- A smoothie with fruit and spinach
Proper nutrition can help stabilize
your blood sugar and restore your energy. You need that boost on your way home
from work. I know I do. It seems like I am my hungriest immediately after
school.
Engage in Gentle Movement
I know you’re tired. I know you don’t
feel like doing any more exercise…you’ve done a lot during the day…especially
if you teach elementary or middle school. But, physical activity is one of the
most effective ways to release stress and tension. After spending hours on your
feet or sitting at a desk, your body benefits from intentional movement.
This does not have to mean an intense
workout. Gentle exercise can be incredibly restorative.
Options include:
- A 10- to 20-minute walk outdoors (not just to your car)
- Light stretching or yoga
- Dancing to your favorite songs
- Gardening
Movement helps lower cortisol levels,
improve mood, and boost energy. It also allows you to process the events of the
day in a healthy way.
Practice a Five-Minute Mindfulness
Reset
Mindfulness can help you release
lingering stress and reconnect with the present moment.
Try this simple five-minute practice:
1.
Sit
comfortably in a quiet space.
2.
Close
your eyes.
3.
Inhale
slowly for four counts.
4.
Hold
for four counts.
5.
Exhale
for six counts.
6.
Repeat
for five cycles.
7. Light a pleasant smelling candle and let the scent transport you to a new place.
As you breathe, imagine the stress of
the school day leaving your body with each exhale.
If your mind wanders, gently bring
your attention back to your breath. It’s all about the intentional focus!
This brief exercise can calm your
nervous system and help you feel more centered before you head home.
Create a Technology Boundary
Who else is guilty? I know I am. Guilt
of what? Guilty of wanting to grade papers at home…guilty of wanting to respond
to those work emails. But, don’t give in to temptation. Have a cutoff time for
work. That means doing a “hard stop” when it comes to work. Set clear
boundaries.
For example:
- Avoid checking school email after you get home
- Turn off work-related notifications during the evening
- Establish a designated time for any necessary school tasks
- Keep your laptop out of sight when not in use
Protecting your personal time is
essential for maintaining work-life balance.
Choose an Activity That Brings You Joy
After a demanding day, it is important
to reconnect with activities that nourish your spirit.
This could include:
- Reading a novel
- Working on a craft or hobby
- Cooking or baking
- Spending time in your garden
- Journaling
- Playing with a pet
- Calling a friend
- Watching a favorite show
Choose something that makes you feel
good…something restorative rather than draining. The goal is to engage in an
activity that helps you feel like yourself outside of your role as a teacher.
Remember, you are more than a teacher. You are a person!
Reflect on the Positives
Teaching can be challenging, and it is
easy to focus on what went wrong. A simple reflection practice can help shift
your perspective.
Each evening, write down three
positive moments from your day.
These might include:
- A student finally understood a difficult concept
- A coworker offered encouragement
- Your lesson went particularly well
- A student made you laugh
- You handled a difficult situation with grace
This habit trains your brain to notice
the good, even on difficult days.
Prepare for Restful Sleep
I love sleeping. I love life and the
adventures it offers, but I really enjoy a good night’s sleep. And, a calming
evening routine sets the stage for better sleep, which is essential for a teacher’s
well-being.
Consider these sleep-promoting habits:
- Dim the lights an hour before bed
- Avoid screens 30 minutes before sleeping (And, I know this is hard.
I sleep with my phone under my pillow.)
- Read a book or devotional
- Practice gentle stretching
- Sip herbal tea
- Keep a consistent bedtime
Quality sleep improves mood, focus,
and resilience, making it easier to face the next school day.
Tips for Making Your Routine Stick
Like any habit, consistency is key.
Here are a few ways to make your after-school calming routine sustainable:
- Start small with just one or two practices
- Attach new habits to existing routines
- Keep your expectations realistic
- Be flexible when schedules change
- Remember that self-care is essential, not selfish
Some days will be more hectic than
others. That is okay. The goal is progress and consistency. It’s not about
being perfect.
When You Need Extra Support
There may be seasons when your stress
feels overwhelming. If you are experiencing chronic exhaustion, irritability,
or feelings of burnout, consider reaching out for additional support.
Talk to:
- A trusted colleague
- A mentor or administrator
- A counselor or therapist
- Your physician
Seeking support is a sign of wisdom
and strength.
Teaching is a work of heart. Many of
us pour so much of ourselves into our students each day. We often put their
needs ahead of our own. But, in order for us to continue showing up as the best
version of ourselves, we must also take care of ourselves. So, an intentional
after-school calming routine can allow us to do just that.
