How Teachers Can Implement a Mindfulness Journaling Routine
Photo by lilartsy on Unsplash
by Mia Barnes
Teacher burnout has been more prevalent than ever since the start of the pandemic. Educators have had to adapt quickly and lean into newfound skills. Like most others in your field, you probably have a million and one things going on in your head at any given time.
Taking a moment here and there to ground yourself in the present moment and process your thoughts and feelings is crucial to reducing your stress and anxiety. Mindfulness journaling is one way to slow down and a great practice to include in your mood-boosting toolbag. These tips can help make journaling work for you and your unique needs.
1. Take It Slow
Most days, you probably feel like you can’t handle even one more thing on your plate, but if you’ve found your way here, you’re likely aware of the benefits of practicing mindfulness. The great thing about starting this journaling habit is you don’t have to spend much time on it to experience the perks.
To start, focus on one short session of a few minutes to see how you like it. If you love it, try incorporating it as an end-of-the-month or end-of-the-week ritual. You can always increase from there as you find pockets of time in your schedule.
2. Journal as a Transition Ritual
Leaving work at work is a significant challenge for dedicated teachers like yourself. It always seems like there’s more to do or learn. You may need to bring work home with you some nights, but it’s also important to set aside some time for yourself and your family in the evenings.
If you’re having trouble ending work when you leave school for the day, a transition ritual may be just the ticket for you. First thing when you get home, get cozy, change out of your dress clothes, perhaps light a candle and take five minutes for some mindfulness journaling. This practice will help ease you out of work mode and bring your focus back to the present so you can make the most of your evening.
3. Start With a Guided Journal
Staring at empty pages can make writing challenging for some people. If you feel you might be prone to writer’s block or have never tried journaling before, a guided journal is probably the best choice. Inside, you’ll find questions to get your thoughts flowing and plenty of space to delve into them.
4. Get Some Inspiration
Some people don’t love being boxed in by specific questions. You may feel they’re not serving you well or targeting your needs. In this case, you may enjoy a more free journaling experience — after all, educators love to draw on their creative side.
You may want to look for inspiration from a quote, mantra or question you’d like to explore further. Then you can begin journaling by digging into why you chose that particular one and what it means to you. How can you incorporate this message into the following day, week or month?
Just Start Writing
A mindfulness journaling practice should work for you, not the other way around — there’s no one right way to go about it. Whether you journal first thing in the morning, late at night, once a week or once a month is entirely up to you.
Experiment with a few different methods until you find something that feels right. With everything else on your plate as a teacher, your mindfulness journaling habit should ease your anxiety, not just create one more thing on your to-do list.
About the Author
Mia Barnes is a writer specializing in mental health and wellness. She is the Founder and Editor-in-Chief of Body+Mind Magazine and has also written about music and mindfulness and gaining clarity through mindfulness and meditation for The Mindful Word. She has previously written for Mindful Teachers on the Benefits of Mindfulness in Schools.
Related Posts
There are many more resources here at MindfulTeachers.org on mindfulness and self-care for teachers, including the following posts: