If you're a teacher, you're no stranger to giving- your time, your attention, your emotional bandwidth. Often, the expectation is not just to show up, but to show up endlessly. And while the job will always require care, that care shouldn't come at the cost of your own well-being.
Here are 10 gentle, realistic shifts to help you protect your energy, not by doing less for your students, but by doing a little more for yourself.
Anchor one moment in your day that’s just yours Teaching days can blur into each other, especially when every period demands your presence. Having a single, consistent moment that belongs just to you can provide grounding in an otherwise chaotic day. It could be a quiet five minutes with your tea before students arrive, a short walk during lunch, or a few pages of a book while waiting for dismissal. These small pauses are not indulgent. They are your reset buttons.
Decide what deserves your perfection, and what doesn’t Perfectionism is exhausting, especially when applied to every display board, worksheet, and email. Instead of stretching yourself thin trying to get everything just right, try choosing where your energy goes. Maybe you prioritise lesson clarity and student feedback over having matching fonts on every handout. Give yourself permission to be good enough in areas that don’t directly impact learning.
Say “not this time” at least once a term It’s easy to get caught in the habit of always saying yes to committees, substitutions, school events, and endless extras. But each yes adds up. Practising the art of a respectful no (or not this time) once a term can create space for you to breathe. It allows others to step up too, fostering shared responsibility without burnout.
Don’t underestimate the power of peer venting The ability to laugh, cry, or vent with a trusted colleague is more than emotional release. It’s a form of resilience. These conversations create a sense of shared experience and normalise the harder parts of the job. Whether it’s a lunchtime chat or a quick debrief after school, having that one person who gets it can make all the difference to how you carry the day.
Choose one hour a week for school-free living Just one protected hour where school does not enter your mind — no emails, no lesson planning, no mental checklists. Maybe it’s a Sunday morning walk, a Friday movie night, or mid-week yoga. That hour is your reminder that you are more than your profession. Over time, these moments can refill a drained tank far more than you’d expect.
Let go of the need to answer immediately We often feel pressure to respond instantly to every message, especially from parents or school leadership. But constant availability can quietly chip away at your boundaries. Try delaying replies during non-teaching hours. A thoughtful response tomorrow is better than a resentful one today. You deserve uninterrupted time too.
Make space for small joys Joy doesn’t always arrive in big packages. A favourite snack tucked into your desk, a calming playlist for grading sessions, or a light-hearted game with students can transform the emotional tone of your day. These micro-moments are your emotional buffer. They soften the edges of tough days and remind you that joy has a place in your work.
Reframe rest as part of the work Many teachers carry guilt around rest, as if taking a break somehow signals a lack of dedication. But rest is what sustains you. It is part of your professional practice. Whether it's leaving school on time one day a week or taking an actual lunch break instead of catching up on marking, rest builds capacity. It’s not a break from the work. It’s what makes the work possible.
Know what’s yours to carry, and what isn’t Compassion is a core part of teaching, but it can become overwhelming if you internalise every student struggle, every school conflict, or every unmet need. Being a witness is not the same as being a fixer. You can hold space for someone without holding their burden. That distinction can protect your energy while still letting you show up with care.
Remember that self-preservation is not selfish Teaching from a place of depletion helps no one. The healthier and more centred you are, the more sustainably you can support others. Your well-being is not a secondary concern. It is central to your ability to teach. When you protect your energy, you’re not pulling away. You’re building the stamina to keep showing up fully and consistently.
Because here’s the truth: when teachers start protecting their energy, it isn’t selfish. It’s strategic. Sustainable teaching isn’t about doing more, it’s about doing what matters, with enough left over for yourself.
If even one of these ideas helps you feel a little more in charge of your time, your energy, or your well-being, that’s a win. And you deserve more of those.
