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Stay Energised Hey there, friend. If you’re reading this, I’m guessing you know the weight of those long days in the classroom and the endless demands that can drain you. Trust me, I get it—teaching can feel like an emotional marathon. But over the years, I’ve learned a few simple ways to bring myself back to centre and stay energised, even during the craziest days. Mindfulness is a game-changer, and I want to share a few of my favourite ways to make it part of our everyday teacher lives. You deserve to feel grounded and energised, and these practices can make that a reality, even on those non-stop days. 1. Breathing Exercises: Grounding Yourself in the Moment I know, I know—breathing exercises may sound too simple. But hear me out: your breath is your secret superpower. It’s something you can tap into anytime, anywhere, to reset and recharge . Research supports the powerful effects of breathing exercises on reducing stress and promoting a sense of calm, which is essential for teachers who face high levels of burnout and emotional fatigue (Mandel & McCullough, 2020). Here are two quick techniques that have helped me find calm in moments when I felt anything but: Deep Belly Breathing:  Try this: place a hand on your stomach, and take a deep breath in, feeling your belly expand. Hold for a moment, then exhale slowly, letting your belly fall back. Repeat this for a few breaths, just focusing on the rise and fall. You’ll feel your body start to relax, even if just a little bit. Box Breathing:  This one’s great for those days that feel extra overwhelming. Breathe in for four counts, hold for four, exhale for four, and pause for another four. Just a few rounds of this can make a world of difference. I use these exercises between lessons or even during quick breaks in the day. It’s amazing how a few deep breaths can clear the mind and bring back some peace. Try it out—take a moment to just breathe, especially when the day is hectic. 2. Embracing Mindful Moments: Pausing to Recharge Let’s be real: teaching doesn’t usually allow for lengthy breaks, but that doesn’t mean you can’t sneak in a few mindful moments throughout the day. It’s all about finding those small pauses to reconnect with yourself, even if it’s just for a minute. Studies show that mindfulness practices, even brief moments, can improve teachers’ emotional regulation and job satisfaction (Bakker et al., 2020). Here’s how I’ve made mindful moments a part of my routine: Creating Mindful Moments:  I’ve made a habit of taking a few moments here and there to pause, breathe, and check in with myself. Here are a few ways you can make this work for you: Find a window, and just let your eyes wander. Watch the leaves, clouds, or the students laughing outside. Just breathe and be. Do a quick body scan: focus on any areas of tension, let them relax, and take a deep breath as you release it. Think of one thing you’re grateful for, whether it’s a student’s laugh, a great lesson, or that first sip of tea or coffee. Mindful Moments in the Classroom:  If you’re up for it, try doing a short breathing or mindfulness practice with your students . I’ll often start a lesson with a few deep breaths for everyone, and it makes the whole class feel calmer. It’s quick, it’s easy, and it really helps us all settle into the lesson. 3. Practicing Self-Compassion: The Heart of Mindful Teaching Teaching is personal. We pour so much of ourselves into this job, and it’s easy to be our own toughest critics. But one thing I’ve learned is that self-compassion is absolutely necessary if we want to keep going strong. Research consistently shows that self-compassion leads to lower levels of burnout and higher levels of wellbeing (Neff & Germer, 2017). Here’s how self-compassion can make a difference in our teaching: How Self-Compassion Makes a Difference:  When we give ourselves a little grace, we’re better able to handle the ups and downs without burning out. Teaching is an emotional job, and it’s so easy to fall into self-criticism when things don’t go as planned. But self-compassion reminds us that it’s okay to have tough days. It’s okay to make mistakes. It’s all part of the journey. Here are a few ways to practice self-compassion in your day-to-day teaching life: Talk to Yourself Like a Friend:  When you catch yourself being critical, imagine how you’d speak to a friend in the same situation. Replace those critical thoughts with encouragement and understanding. Remind yourself that you’re doing the best you can. Celebrate Small Wins:  Every day holds small victories. Maybe a student understood a tricky concept, or you managed to make it through a busy day with a smile. These moments matter, and taking time to acknowledge them can make a big difference in how you feel about your work. Set Realistic Expectations:  Some days, “good enough” is just right. Allow yourself to let go of perfection and embrace progress. Your students don’t need you to be perfect; they need you to show up, just as you are. Moving Forward: Recharging Through Mindfulness Remember, teaching isn’t just about what we give to our students—it’s also about taking care of ourselves so that we can keep giving. By incorporating mindfulness practices, pausing for those small moments, and extending ourselves some grace, we’re better equipped to handle the challenges and savour the rewards of this meaningful path. Each day you show up, you’re making a difference. Every time you take a deep breath, pause for a mindful moment, or show yourself kindness, you’re not just helping yourself—you’re setting an example for your students, showing them the power of resilience, focus, and self-compassion . So here’s to recharging and thriving in this journey, one mindful step at a time. You’ve got this, my friend! Liz 💛 ___ Join The Quiet Teacher community  and grab my free guide— 8 Essential Steps to Declutter Your Classroom — and start simplifying your life today! See below. Disclaimer:  This post is intended for informational purposes only and should not be considered a substitute for professional medical advice. If you’re experiencing chronic stress or burnout, please seek support from a qualified healthcare professional. References Bakker, A. B., de Vries, J. D., & de Jonge, J. (2020). The impact of mindfulness on teacher wellbeing and job satisfaction: A systematic review. Teaching and Teacher Education , 88, 102-114. https://doi.org/10.1016/j.tate.2019.102985 Mandel, D. R., & McCullough, M. E. (2020). Breathing exercises and mindfulness-based interventions in education: Effects on teacher burnout and stress. Journal of Educational Psychology , 112(5), 922-938. https://doi.org/10.1037/edu0000364 Neff, K. D., & Germer, C. K. (2017). A pilot study and randomized controlled trial of the mindful self-compassion program. Journal of Clinical Psychology , 73(5), 431-444. https://doi.org/10.1002/jclp.22329

Letting Go of Perfectionism in Teaching As educators, we often strive for perfection. We want to be the best for our students, to create flawless lessons, and to meet every expectation placed upon us. This desire to do everything “just right” is natural, but it can also lead to stress, burnout, and even self-doubt. In Eckhart Tolle’s teachings, particularly in The Power of Now, he encourages us to let go of judgment and embrace the present moment. This is incredibly powerful advice for teachers, especially when it comes to the often unrealistic expectations we place on ourselves. In this post, we’ll explore why letting go of perfectionism is not only important for our own well-being but also how it can lead to more effective and compassionate teaching. Why Perfectionism Can Be Harmful in Teaching As teachers, we often hold ourselves to incredibly high standards. We want every lesson to be engaging and impactful, every student to succeed, and every classroom interaction to be meaningful. However, these perfectionist tendencies can quickly become overwhelming. When we fall short of these unattainable ideals, we may feel like we’re failing, even though we’re actually doing our best. Perfectionism in teaching can also create a constant sense of pressure. We may feel as though we’re never doing enough, which leads to exhaustion and burnout. The truth is that the pursuit of perfection not only leaves us feeling drained but can also prevent us from being fully present for our students. It shifts our focus away from the present moment, where real teaching and learning take place, and instead directs it toward an endless checklist of tasks, accomplishments, and outcomes. Tolle’s Wisdom: Being Present and Letting Go of Judgment Eckhart Tolle teaches us that the present moment is all we truly have. The constant striving for perfection can pull us out of the here and now, causing us to live in a state of constant stress and anxiety. According to Tolle, judgment—whether of ourselves or others—is a major obstacle to living fully in the present. When we judge our actions as “not good enough,” we create a mental barrier that prevents us from experiencing peace and clarity. When we release judgment, we allow ourselves to be more accepting of where we are, which leads to a sense of calm. By embracing imperfection, we create space for growth and learning, both for ourselves and our students. In the classroom, this means acknowledging that not everything will go as planned, and that’s okay. Mistakes are a natural part of teaching, just as they are a part of learning. Letting go of the need for perfection creates an environment where both teachers and students can approach challenges with curiosity rather than fear of failure. How to Let Go of Perfectionism in Your Teaching Practice 1. Shift Your Focus to the Process, Not the Outcome One of the most effective ways to let go of perfectionism is to shift your focus from the end result to the process itself. Instead of fixating on the “perfect” lesson or the ideal classroom environment, embrace the journey of teaching. Every day is a new opportunity to learn, grow, and improve. By focusing on the process, you release the pressure of getting everything perfect, and instead open yourself up to the joy and fulfillment that comes from being present with your students. Action Tip: At the end of each day, take a moment to reflect on the moments where you felt truly present with your students. Focus on the small victories—like a student’s “aha” moment or a meaningful classroom discussion—and celebrate those instead of obsessing over what didn’t go as planned. 2. Embrace Mistakes as Opportunities for Growth Mistakes are a fundamental part of the teaching process, both for teachers and students. Perfectionism can make us afraid to make mistakes, but it’s through mistakes that we learn and improve. In fact, some of the most valuable lessons come from things not going as expected. Rather than beating yourself up when things don’t go perfectly, see it as an opportunity for growth. Action Tip: When something doesn’t go as planned in your lesson, instead of feeling frustrated, take a step back and reflect on what you can learn from the experience. Maybe the activity didn’t engage students the way you hoped, or perhaps the class was more challenging than anticipated. Use those moments to adjust your approach and try again, knowing that growth is a natural part of the journey. 3. Practice Self-Compassion Teachers are often their own harshest critics. We tend to focus on what we didn’t do well rather than what we did right. Self-compassion is a powerful antidote to perfectionism. Being kind and gentle with yourself allows you to accept that you are human and that mistakes are part of being human. Instead of getting caught up in self-judgment, recognize that you are doing the best you can in a challenging role. Action Tip: When you find yourself being critical of your performance, pause and acknowledge your efforts. Remind yourself that you are doing important work, and that perfection is not the goal—growth, learning, and connection are. Treat yourself with the same kindness and understanding you would offer a student who is struggling. 4. Cultivate a Growth Mindset A growth mindset is the belief that abilities and intelligence can be developed through effort and learning. Adopting a growth mindset can help you embrace imperfection and view challenges as opportunities rather than failures. Instead of thinking, "I must be perfect," focus on the idea that every experience—whether it’s a challenging class or a missed lesson—is a stepping stone toward improvement. Action Tip: When things don’t go as planned, try saying to yourself, "This is an opportunity to learn and grow." Cultivating this mindset allows you to approach challenges with curiosity and resilience, rather than with fear or frustration. 5. Let Go of the Need for External Validation Perfectionism is often tied to the need for approval or recognition from others. We may seek praise from our administrators, colleagues, or even our students, but this external validation can be fleeting and unreliable. Instead, find validation within yourself. Trust that you are making a difference in the lives of your students, regardless of external outcomes. Action Tip: Before seeking validation from others, take a moment to acknowledge your own efforts. Reflect on your successes, no matter how small, and trust that your work is meaningful, even when it’s not acknowledged in the way you expect. 6. Create Space for Reflection and Stillness Finally, creating space for reflection and stillness allows you to step back from the chaos of daily teaching and gain perspective. Tolle teaches that inner peace comes from quieting the mind and being present with the moment. Teachers often spend their days running from one task to the next, but taking time to reflect helps us reset and approach our work with a clearer, more peaceful mind. Action Tip: Set aside a few minutes each day to reflect on your teaching. This could be in the morning before school, during lunch, or at the end of the day. Use this time to check in with yourself, acknowledge your feelings, and gently let go of any perfectionistic thoughts. This practice will help you stay grounded and more present in your classroom. Conclusion: Letting go of perfectionism is a vital practice for mindful teachers. By shifting your focus from outcomes to the present moment, embracing mistakes as opportunities for growth, and practicing self-compassion, you can create a more fulfilling and balanced teaching experience. When you let go of the need to be perfect, you open the door to greater peace, creativity, and connection with your students. Remember, the most effective teaching happens when you are present, compassionate, and willing to embrace imperfection—both in yourself and in your students . Here’s to letting go, embracing imperfection, and teaching with a full heart. Stay mindful, stay kind. Liz 💛 ___ Join The Quiet Teacher  community  and grab my free guide— 8 Essential Steps to Declutter Your Classroom — and start simplifying your life today! See below. Disclaimer:  This post is intended for informational purposes only and should not be considered a substitute for professional medical advice. If you’re experiencing chronic stress or burnout, please seek support from a qualified healthcare professional. References Dweck, C. S. (2006). Mindset: The new psychology of success . Random House. Tolle, E. (1997). The power of now: A guide to spiritual enlightenment . Namaste Publishing.

Embracing Sensitivity: A Guide for Highly Sensitive Teachers In the vibrant tapestry of education, teachers bring diverse strengths to their classrooms. Among them are Highly Sensitive Persons (HSPs) — individuals who process the world on a deeper level. If you often pick up on subtle shifts in your students’ moods before they say a word, feel emotionally drained by chaotic environments, or need extra time to recharge after a long school day, you might be an HSP. I remember a particular afternoon in my own classroom. The lesson had gone well, but something felt off. One student, usually engaged, seemed withdrawn. No one else seemed to notice, but I could feel her unease. Later, when I gently checked in, she opened up about a personal struggle she hadn’t shared with anyone. That moment reaffirmed how sensitivity can be a gift in teaching—but also how it can be emotionally exhausting without the right strategies. What Does It Mean to Be a Highly Sensitive Teacher? The term Highly Sensitive Person was first introduced by psychologist Dr. Elaine Aron (1997) to describe people with heightened sensitivity to external stimuli and a finely tuned nervous system. HSPs tend to process information deeply, noticing details others may overlook. This sensitivity can show up in various ways: feeling moved by beauty and nature, becoming overwhelmed in noisy or crowded spaces, or experiencing a rich inner life full of creativity and reflection. For teachers, this heightened awareness can be a powerful asset—fostering deep connections with students and creating a nurturing classroom atmosphere. However, it also means that overstimulation, time pressures, and emotional intensity can sometimes lead to exhaustion. By understanding and embracing this trait, you can transform what may feel like vulnerabilities into strengths, allowing you to navigate the demands of the classroom with greater ease and balance. Sensitivity as a Strength in Teaching Highly sensitive teachers have a unique ability to: Build deep, trust-based relationships  with students. Notice subtle changes  in students' emotions and respond with empathy. Create a calm, structured learning environment  that benefits all learners. Approach teaching creatively,  drawing from a rich inner world of ideas and insights. Yet, this heightened awareness also means being more susceptible to stressors such as noise, emotional demands, and the fast pace of school life. Research on sensory-processing sensitivity shows that HSPs are more affected by both positive and negative environments—a concept known as differential susceptibility  (Assary et al., 2021). This means that while challenging conditions can lead to overwhelm, supportive environments can help HSP teachers truly thrive. Recognizing When Sensitivity Turns Into Overwhelm Self-awareness is key for highly sensitive teachers. Signs that your sensitivity is tipping into overwhelm may include: Physical signs:  Persistent fatigue, headaches, or digestive issues. Emotional signs:  Feeling drained, irritable, or overly anxious about small classroom disruptions. Cognitive signs:  Difficulty concentrating, forgetfulness, or decision fatigue. Recognizing these signs without self-judgment is the first step toward making adjustments that support your well-being . Thriving as a Highly Sensitive Teacher Rather than seeing sensitivity as something to "manage," consider how you can harness it as a strength. Here are practical strategies to protect your energy while embracing your natural gifts: 1. Cultivate Supportive Relationships Surrounding yourself with colleagues who understand your sensitivity can provide emotional nourishment. Talking through challenges with trusted peers fosters a sense of connection and reduces feelings of isolation. Try this:  Find a like-minded teacher to check in with weekly. Share experiences, celebrate wins, and brainstorm solutions to challenges. 2. Design a Calming Classroom Environment Your physical surroundings influence your well-being. A well-organized, calming space can help reduce overstimulation. Try this:  Incorporate soft lighting, declutter your workspace, and create a designated quiet area where you or students can reset when needed. 3. Use Mindfulness to Stay Grounded Mindfulness techniques can help you navigate emotional intensity and overstimulation with greater ease. Try this:  Start or end your school day with a few deep breaths, a short meditation, or a mindful walk outside before heading home. 4. Set Boundaries to Protect Your Energy HSP teachers often struggle with overcommitment. Learning to say no can help preserve your energy for what truly matters. Try this:  Before saying yes to extra responsibilities, pause and ask yourself: Will this nourish or drain me?  Prioritize tasks that align with your well-being. 5. Seek Out Professional Growth That Resonates Professional development can empower HSP teachers with tools to manage stress, build resilience, and refine their strengths. Try this:  Choose PD opportunities focused on emotional well-being, mindfulness, or classroom management strategies that align with your needs. Harnessing the Strengths of Sensitivity While challenges exist, the sensitivity of HSP teachers is a profound asset. Their deep empathy and awareness can lead to: Enhanced Student Relationships: Building strong, trust-based connections with students. Innovative Teaching Methods: Employing creative approaches that cater to diverse learning styles. Positive Classroom Climate: Fostering an environment where students feel seen, heard, and valued. By embracing their sensitivity, teachers can create enriching educational experiences that benefit both themselves and their students. Conclusion Being a Highly Sensitive Person in the teaching profession is both a gift and a responsibility. By recognizing the unique challenges and implementing tailored strategies, HSP teachers can transform their sensitivity into a source of strength. Embracing this trait not only enhances personal well-being but also enriches the lives of students, cultivating a compassionate and dynamic learning environment. Your sensitivity is not a flaw—it’s a gift that brings depth, empathy, and connection to your teaching. Honour it, nurture it, and let it guide you toward a more balanced and fulfilling path in education. Take a moment today to honor your sensitivity as a strength. What’s one small step you can take to nurture your well-being and make teaching feel more aligned with your needs? Wishing you calm, clarity, and confidence on your teaching journey. Liz 💛 ___ Join The Quiet Teacher  community  and grab my free guide— 8 Essential Steps to Declutter Your Classroom — and start simplifying your life today! See below. Disclaimer:  This post is intended for informational purposes only and should not be considered a substitute for professional medical advice. If you’re experiencing chronic stress or burnout, please seek support from a qualified healthcare professional. References: Assary, E., Vincent, J. P., Keers, R., & Pluess, M. (2021). Practitioner Review: Differential susceptibility theory: Might it help in understanding and treating mental health problems in youth? Journal of Child Psychology and Psychiatry, 62(8), 992–1002. https://doi.org/10.1111/jcpp.13344 Røysamb, E., & Nielsen, C. S. (2021). S tress-coping strategies amongst newly qualified primary and secondary school teachers in Norway. Scandinavian Journal of Educational Research, 65(6), 1033–1047. https://doi.org/10.1080/00313831.2021.1983647 Bakker, A. B., & de Vries, J. D. (2021). Job demands-resources theory and self-regulation: New explanations and remedies for job burnout. Anxiety, Stress, & Coping , 34(1), 1–21. https://doi.org/10.1080/10615806.2020.1797695 Aron, E. N., & Aron, A. (1997). Sensory-processing sensitivity and its relation to introversion and emotionality. Journal of Personality and Social Psychology, 73(2), 345–368. https://doi.org/10.1037/0022-3514.73.2.345 Boyce, W. T., & Ellis, B. J. (2005). Biological sensitivity to context: I. An evolutionary–developmental theory of the origins and functions of stress reactivity. Development and Psychopathology, 17(2), 271–301. https://doi.org/10.1017/S0954579405050145

Gentle Habits for Overwhelmed Teachers Teaching is a profession of heart and soul. But for many educators—especially introverted, mindful ones—it can also be depleting. The constant hum of the classroom, the endless to-do lists, and the emotional labour of supporting students can quietly chip away at your energy. That’s why embracing gentle habits for overwhelmed teachers can make a profound difference. If you’ve ever ended a school day feeling utterly drained, you’re not alone. And yet, what if teaching didn’t have to feel this way? In her book Gentle: Rest More, Stress Less, and Live the Life You Actually Want , Courtney Carver offers a refreshing antidote to burnout. She reminds us that small, intentional shifts can create profound change — a message that feels especially vital for teachers navigating the complexities of modern education. Let’s explore four gentle habits inspired by Carver’s philosophy, tailored specifically for introverted and mindful educators. These practices aren’t about overhauling your life or adding more to your plate. Instead, they invite you to soften, slow down, and reclaim your energy — so you can show up for yourself and your students with renewed presence and peace. 1. Prioritise Rest to Enhance Your Teaching Presence Rest is often treated as a reward for productivity, but what if we saw it as the foundation for everything else? As a teacher, your energy is one of your most valuable resources . When you’re rested, you bring more patience, creativity, and compassion into your classroom — qualities that benefit both you and your students. How to weave rest into your teaching life: Set gentle boundaries around work time: Let go of the expectation that you must always be available. Leave school at a reasonable hour, and resist the urge to check emails at night. Create micro-rest moments: Even a few deep breaths between classes or a quiet cup of tea during lunch can be surprisingly restorative. Embrace ‘enough’: Remind yourself that not every lesson needs to be groundbreaking, and not every display board needs to be Pinterest-perfect. Sometimes, what you’ve already done is more than enough. When you give yourself permission to rest, you model self-respect and balance — lessons your students will carry with them long after they leave your classroom. 2. Embrace Minimalism to Focus on What Truly Matters Teaching can feel overwhelming when you’re constantly juggling competing priorities. But what if the key to feeling less scattered lies in simplifying? Minimalism isn’t just about decluttering your home; it’s about stripping away the unnecessary to make space for what’s truly meaningful. Ways to simplify your teaching life: Declutter your classroom: Create a calm, visually quiet environment by keeping only the materials and decorations that serve a purpose. A serene space can soothe both you and your students. Streamline lesson planning: Focus on depth over breadth. It’s better to explore fewer concepts deeply than to rush through endless content. Say no (with kindness): You don’t have to volunteer for every committee or take on extra responsibilities to prove your dedication. Guard your energy by choosing commitments that align with your values. By intentionally simplifying, you free up mental and emotional space—giving yourself the capacity to teach with more clarity and joy. These gentle habits for overwhelmed teachers aren’t about doing more; they’re about doing less, with greater intention. 3. Cultivate Self-Compassion to Prevent Burnout Teaching is deeply personal, and it’s easy to be hard on yourself when things don’t go as planned. But perfectionism is a fast track to exhaustion. What if, instead of judging yourself for your perceived shortcomings, you treated yourself with the same kindness you offer your students? Practical ways to nurture self-compassion: Speak to yourself like you would a friend: When you catch yourself in a spiral of self-criticism, pause. Ask yourself: "What would I say to a colleague in this situation?" Acknowledge the wins — even the tiny ones: Maybe you connected with a quiet student today, or handled a tricky situation with grace. Let yourself feel good about those moments. Let go of ‘perfect’ lessons: Not every class will be magical, and that’s okay. The messy, imperfect days are just as valuable because they remind students that it's normal to struggle and grow. When you soften towards yourself, you build inner resilience — a quiet strength that sustains you through the inevitable challenges of teaching. 4. Implement Small, Sustainable Changes It’s tempting to think that feeling better requires a drastic life overhaul. But lasting change is often built on small, consistent actions. The beauty of gentle habits is that they don’t demand perfection; they simply invite you to choose kindness for yourself, one small step at a time. Ideas for tiny shifts that can make a big impact: Start or end your day with stillness: A few minutes of mindful breathing, journaling, or sitting in nature can ground you before or after the busyness of the school day. Slow the classroom pace: Give students (and yourself) permission to linger on concepts. Sometimes, spacious learning is more effective than racing through the curriculum. Infuse small joys into your day: A favourite playlist during lesson prep, fresh flowers on your desk, or a mindful walk around the playground can bring quiet moments of happiness. Over time, these small acts of gentleness accumulate, creating a rhythm of work and rest that feels far more sustainable. Teaching with Gentle Strength Being an introverted, mindful teacher is a gift. But to nurture others, you must first nurture yourself. By embracing gentle habits for overwhelmed teachers, you can create a teaching life that doesn’t just look fulfilling but actually feels that way. But to nurture others, you must first nurture yourself. By resting more, simplifying your days, extending compassion inward, and embracing small, sustainable changes, you can create a teaching life that doesn’t just look fulfilling from the outside — but genuinely feels that way from within. And maybe, just maybe, you’ll discover that teaching can be a source of energy, not just depletion. Because when you care for yourself with gentleness, you don’t just survive the school year — you thrive. Your energy matters—protect it, nurture it, and let it shine. Wishing you a week of gentle progress and quiet joy, Liz 💛 ___ Join The Quiet Teacher  community  and grab my free guide— 8 Essential Steps to Declutter Your Classroom — and start simplifying your life today! See below.

Understanding Compassion Fatigue in Teachers Teachers give so much of themselves. We pour our energy, time, and hearts into our students, guiding them through challenges, celebrating their successes, and holding space for their struggles. But what happens when we give so much that we begin to feel drained, detached, or even numb? When exhaustion runs deeper than just needing a weekend to reset, we may be experiencing something called compassion fatigue —the emotional and physical depletion that arises from prolonged exposure to the suffering and challenges of others. Compassion fatigue, sometimes referred to as secondary traumatic stress, occurs when we take on the emotional burdens of those we support. Unlike burnout, which stems from general workplace stress, compassion fatigue is tied specifically to the weight of empathy—when caring deeply for others begins to wear us down. In teaching, this often manifests as emotional numbness, a diminished ability to empathise, chronic exhaustion, irritability, or difficulty concentrating. Some teachers find themselves struggling to sleep, others notice a growing cynicism creeping into their thoughts, and many are left questioning whether they can continue in a profession that once brought them joy. How Many Teachers Experience Compassion Fatigue? Studies suggest that at least 60% of teachers experience compassion fatigue, with 30-50% showing significant symptoms of emotional exhaustion and secondary trauma (Herman et al., 2018; Sharma & Kane, 2019). The weight of our students’ hardships, combined with the relentless demands of the profession, can take a toll—especially for those of us who are introverted, highly sensitive, or deeply empathetic. Why Are Teachers Particularly Vulnerable? Teaching is an inherently emotional profession. Beyond delivering lessons and assessing progress, teachers serve as mentors, caregivers, and emotional anchors for their students. We listen, we encourage, and we hold space for young minds navigating the challenges of childhood and adolescence. For some students, school is the only place where they feel safe, seen, or heard. And while we strive to support them, the truth is that not every struggle is within our power to change. When we internalise their pain or carry it home with us, we absorb a weight that is difficult to release (Figley, 2002). Are Introverted Teachers More Susceptible? For introverted teachers, the risk of compassion fatigue can be even greater. The constant social engagement of the classroom, the emotional labour required to support students, and the lack of time for quiet reflection can be particularly draining. While extroverted teachers may find energy in the fast-paced interactions of the school day, introverts often need solitude to recharge. Yet in a profession that rarely allows space for stillness, depletion can come quickly. Instead of openly discussing their struggles, many introverted teachers process them internally, allowing stress to build up over time. Without adequate opportunities for reflection and renewal, this emotional accumulation can lead to profound exhaustion (Cain, 2012). Strategies for Prevention and Recovery The good news is that compassion fatigue is not a sign of weakness, nor is it inevitable. It is not a mark of caring too much, but rather a signal that we must learn to care for ourselves as deeply as we care for our students. Healing begins with recognising our own needs and setting gentle, sustainable boundaries. It is about shifting from a mindset of “I must save every student” to “I will provide a safe and supportive space.” 1. Establish Emotional Boundaries One of the most powerful ways to protect our well-being is to establish emotional boundaries. It is possible to care deeply for students while also safeguarding our own emotional reserves. This might look like mentally closing the door on the day’s challenges before heading home, reminding ourselves that we have done our best for today. It might mean practicing small rituals—such as a few moments of deep breathing before leaving the classroom—to create a sense of separation between work and personal life (Neff, 2011). 2. Prioritise Solitude and Reflection For introverted teachers, carving out moments of solitude is essential. Even five minutes of stillness before the school day begins can offer a sense of grounding. A solo walk during lunch, a quiet cup of tea before entering the staffroom, or time spent journaling can create pockets of restoration amidst the demands of teaching. When we honour our need for quiet, we reclaim the energy that allows us to show up fully for our students (Cain, 2012). 3. Focus on What You Can Control Focusing on what is within our control is another way to lighten the emotional load. Not every student struggle is ours to fix, and not every hardship is ours to carry. Instead of feeling responsible for solving every problem, we can shift our attention to the ways we provide consistency, kindness, and encouragement in the classroom. Teaching is not about single-handedly changing lives—it is about offering a space where growth and healing can unfold (Dweck, 2006). 4. Cultivate Self-Compassion Self-compassion is a teacher’s quiet superpower. It is the voice that reminds us we are doing enough, even when our to-do lists remain unfinished. It is the gentle reassurance that perfection is not required to make an impact. Speaking to ourselves with the same kindness we offer our students allows us to soften the weight of unrealistic expectations. Celebrating small wins—whether it’s a moment of connection with a student or simply making it through a challenging day—helps to shift our perspective from scarcity to sufficiency (Neff, 2011). 5. Seek Support in Ways That Feel Right for You Seeking support in ways that feel comfortable is another step toward healing. Large group discussions may feel overwhelming for introverted teachers, but a trusted colleague, an online support network, or even quiet reflective writing can offer a sense of connection without draining energy. For some, working with a therapist or counselor can provide valuable guidance in navigating the emotional toll of teaching (Figley, 2002). Sustainable Teaching: Caring Without Depleting Caring deeply is a gift, but it shouldn’t come at the cost of our own well-being. As mindful teachers, we can honour both our students and ourselves by setting boundaries, embracing self-compassion, and creating space for renewal. By caring sustainably, we ensure that our passion for teaching remains a source of fulfillment, not depletion. Wishing you balance, kindness, and renewal. Liz 💛 ___ Join The Quiet Teacher  community  and grab my free guide— 8 Essential Steps to Declutter Your Classroom — and start simplifying your life today! See below. Disclaimer:  This post is intended for informational purposes only and should not be considered a substitute for professional medical advice. If you’re experiencing chronic stress or burnout, please seek support from a qualified healthcare professional. References Cain, S. (2012). Quiet: The Power of Introverts in a World That Can't Stop Talking.  Crown Publishing Group. Dweck, C. (2006). Mindset: The New Psychology of Success.  Random House. Figley, C. R. (2002). Compassion Fatigue: Psychotherapists' Chronic Lack of Self Care.  Journal of Clinical Psychology, 58(11), 1433-1441. Herman, K. C., Hickmon-Rosa, J., & Reinke, W. M. (2018). Empirically Derived Profiles of Teacher Stress, Burnout, and Resilience and Their Prediction of Teacher Outcomes.  Journal of Positive Behavior Interventions, 20(2), 90-100. Neff, K. (2011). Self-Compassion: The Proven Power of Being Kind to Yourself.  HarperCollins. Sharma, R., & Kane, P. (2019). The Emotional Toll of Teaching: A Study on Secondary Trauma in Educators.  Educational Review, 71(5), 532-549.

Create a Teaching Life That Feels Authentic and Fulfilling Teaching isn’t just what you do – it’s a reflection of who you are. Yet, amid the constant buzz of lesson plans, meetings, and marking, it’s easy to lose sight of the deeper, more meaningful reasons you chose this path. What if, instead of just surviving the demands of teaching, you could create a teaching life that feels truly authentic and fulfilling? Imagine waking up each day with a clear sense of purpose, knowing that the work you do in your classroom aligns with your core values. A teaching life where you feel inspired, energised, and fully connected to the impact you have on your students. What does this kind of teaching life look like for you? How would it feel to teach with purpose and intention, without constantly chasing perfection? What would change if your daily choices reflected what truly matters to you? In this post, you’ll discover practical steps to reconnect with your values, reduce burnout, and create a teaching life that reflects the best version of yourself – both in and out of the classroom. Rediscovering Your Purpose Teaching is one of the most rewarding yet demanding professions. It can be easy to lose sight of the dreams that first inspired you to step into the classroom, as the demands of lesson planning, marking, meetings, and the countless unspoken roles you take on each day pull your focus in many directions. But the heart of your teaching – your purpose – is still there, waiting to be rediscovered. Imagine your teaching journey as a well-worn path through a dense, ancient forest. At times, the trail may seem overgrown, the way forward unclear. Yet, with each step, the sunlight filters through the trees, revealing glimpses of your original purpose – the reason you first set foot on this path. Take a moment to reflect on those early days. What inspired you to become a teacher in the first place? Was it the desire to ignite a love of learning in young minds? To create a safe, nurturing environment where every student feels valued and heard? Or perhaps it was the hope of making a meaningful difference in the lives of others. Whatever your reasons, reconnecting with this initial spark is the first step toward creating a teaching life that truly reflects who you are. Breaking Free from Conventional Expectations It’s easy to become trapped in the narrow definition of what it means to be a 'successful' teacher – one who is always available, endlessly patient, and able to juggle every task with grace. But this version of success can lead to burnout and a sense of disconnection from the very heart of your work. Instead, allow yourself to break free from these conventional expectations. Like a tree shedding its leaves in autumn, let go of the pressure to meet every demand. Embrace the idea that your unique strengths, interests, and values are what make you an inspiring teacher. Consider the following: Personal Fulfilment Over Perfection – Release the need to be the perfect teacher. Instead, focus on being an authentic, present, and engaged educator who finds joy in the everyday moments of teaching. Purpose-Driven Priorities – Recognise that not every task is of equal importance. By aligning your daily actions with your core values, you can reduce overwhelm and create a teaching life that feels both purposeful and sustainable. Clarifying Your Long-Term Vision Once you’ve reconnected with your core values, it’s time to imagine what a fulfilling teaching life truly looks like. This step is about setting a long-term vision that will guide your choices, inspire your actions, and keep you grounded when challenges arise. Reflection Exercise: Visualise Your Ideal Teaching Day – Close your eyes and imagine a day when you feel deeply connected to your work. What do you see? What kind of energy fills your classroom? How do you interact with your students? Identify Your Unique Strengths – Think about the qualities that make you a unique and effective teacher. How can you lean into these strengths to create a more fulfilling teaching life? Set Meaningful Intentions – Choose one or two intentions that reflect your long-term goals as a teacher. These might include fostering a supportive classroom environment, prioritising student well-being, or maintaining a healthy work-life balance. Living Your Teaching Dream, One Day at a Time Creating your dream teaching life isn’t a one-time task – it’s a journey that unfolds over time, shaped by your daily choices and the mindset you bring to your work. Each day offers an opportunity to realign with your purpose, refine your approach, and reconnect with the values that first inspired you to teach. Reflection Prompt: What would your teaching life look like if you focused less on meeting external expectations and more on living in alignment with your core values? Remember, your teaching life is a reflection of who you are – unique, inspiring, and full of potential. Keep choosing what truly matters, and you’ll build a teaching life that feels deeply satisfying and authentically yours. With warmth and gratitude, Liz 💛 ___ Join The Quiet Teacher  community  and grab my free guide— 8 Essential Steps to Declutter Your Classroom — and start simplifying your life today! See below.

Introverted Teachers Thriving: Why the Best Teachers Aren’t Always the Loudest There’s a common image of the “ideal” teacher—bubbly, energetic, the kind of person who thrives in front of a lively crowd. But what if your teaching magic comes not from being the loudest voice in the room, but from your ability to create a sense of calm, connection, and depth in your classroom? If you’re an introverted educator, know this: your quiet presence is a gift, not a limitation. Teaching is a profession that often seems tailor-made for extroverts, with its emphasis on collaboration, constant social interaction, and public speaking. But as Susan Cain’s Quiet (2012) reminds us, introverts bring their own unique strengths—deep thinking, intentional listening, and a capacity for meaningful connection. Rather than trying to fit into an extroverted mold, introverted teachers can protect their energy and thrive by embracing their natural strengths and creating a rhythm that supports their well-being. The Power of Quiet in the Classroom For introverted teachers, the challenge often lies in balancing the constant interaction of the classroom with the need for solitude and reflection. While teaching may seem like a profession suited for extroverts, the reality is that some of the most impactful educators are those who lead with quiet confidence rather than overwhelming enthusiasm. A calm presence, a structured and intentional teaching style, and the ability to truly listen can create a deeply nurturing learning environment. In a world where extroversion is often equated with engagement, it’s easy to feel pressure to adopt high-energy teaching methods. But engagement doesn’t have to be loud. It can be found in thoughtful discussions, well-crafted lessons, and spaces where students feel safe to explore ideas at their own pace. The ability to foster deep, meaningful connections with students is one of the greatest strengths of introverted teachers. Rather than striving to be the most dynamic presence in the room, introverted educators can create a classroom that values reflection, intention, and authentic connection. Preserving Energy in a High-Interaction Environment One of the greatest challenges for introverted teachers is managing energy throughout the day. The demands of constant social interaction, classroom management, and collaborative work with colleagues can be draining. To sustain energy, introverts must be intentional about creating moments of quiet within the school day. Small rituals can help preserve a sense of balance. A few minutes of stillness before the school day begins, a moment of silence as students transition between activities, or structured periods of independent work all serve as natural pauses in an otherwise bustling environment. Finding small ways to step back from overstimulation—whether it’s taking lunch in a quieter space, going for a short walk, or simply allowing a moment of deep breathing between classes—can make a significant difference in maintaining energy levels. In Quiet Teacher  (Miller, 2017), the importance of boundaries is highlighted as a vital strategy for introverted educators. It’s all too common to feel compelled to say yes to every request, take on additional responsibilities, or engage in social interactions that drain rather than energise. Yet, honouring personal limits is essential for maintaining both wellbeing and effectiveness in the classroom. Protecting planning time, reducing unnecessary meetings, and carving out quiet moments for reflection can provide the space needed to teach with clarity, presence, and longevity. Creating a Harmonious Learning Environment A classroom doesn’t have to be loud to be engaging. Many students, especially introverts, thrive in an environment that allows them to process information in their own way. By designing a space that supports quiet reflection, introverted teachers can cultivate a sense of calm that benefits both themselves and their students. Simple shifts in the classroom setup can help foster a more peaceful learning environment . Reducing unnecessary clutter, incorporating soft lighting, and creating designated quiet zones can subtly transform the atmosphere. Structured participation strategies—such as allowing students time to write down thoughts before sharing, using small-group discussions rather than whole-class debates, or incorporating moments of silent reflection—help ensure that every voice is heard in a way that feels comfortable. Traditional teaching methods often reward quick thinking and vocal participation, but true engagement takes many forms. A classroom that embraces alternative participation styles—written reflections, paired discussions, or project-based learning—creates space for all students to contribute meaningfully, including those who, like their introverted teachers, prefer a more reflective approach. Leading with Quiet Confidence Leadership in education is often associated with outgoing personalities, yet introverted teachers possess a different kind of leadership—one grounded in thoughtfulness, depth, and intentionality. Strong leadership does not require being the most outspoken person in the room. Instead, it can be demonstrated through quiet observation, deep listening, and the ability to create meaningful learning experiences. In a world that often values extroverted traits, advocating for the importance of quiet in education is a powerful act. Many students struggle with the pressure to be outwardly expressive, even when their natural tendencies lean toward introspection. By modelling different ways of engaging, introverted teachers provide students with permission to show up as they are. It’s easy to feel like teaching demands more—more energy, more socialising, more presence. But the truth is, the presence you bring, exactly as you are, is enough. The thoughtful way you craft lessons, the quiet support you offer students, the steady presence you bring into the classroom—these are the qualities that make an impact. There is strength in stillness, power in reflection, and wisdom in choosing when to speak and when to listen. Final Thoughts As an introverted teacher, you don’t need to change who you are to be effective. By protecting your energy, setting boundaries, and embracing your natural strengths, you can create a teaching life that feels both sustainable and fulfilling. Teaching is not just about delivering information—it’s about connection, reflection, and presence. And these are all things that introverts do exceptionally well. So take a deep breath, trust your quiet power, and know that the classroom is a better place because you are in it. With quiet strength, Liz 💛 Join The Quiet Teacher  community  and grab my free guide— 8 Essential Steps to Declutter Your Classroom — and start simplifying your life today! See below. References Cain, S. (2012). Quiet: The power of introverts in a world that can’t stop talking.  Crown Publishing.Doe, J. (2020). Quiet Teacher: How to thrive as an introvert in an extroverted world.  Educator Press.Smith, A. (2018). The Introvert Teacher: Be an effective, empowered educator.  Teaching Insights Press. Miller, B. (2017). Quiet teacher: How to thrive as an introvert teacher in an extroverted world . CreateSpace Independent Publishing Platform.

Setting Your Dream Life Goals The start of a new year is like a blank page, full of promise and possibility. It’s the perfect time to pause, reflect, and reconnect with your dreams. As teachers, we spend so much time nurturing the potential of others that we often forget to nurture our own aspirations. What if this year, you gave yourself permission to dream big and intentionally design your ideal teaching life? What if 2025 became the year you broke free from limiting beliefs and aligned your career with your deepest values and passions? Let’s embark on a journey to set bold, transformative goals for your teaching life. Together, we’ll dream, plan, and take action to make those dreams a reality. Why Dreaming Big Matters for Teachers Teaching is more than a job; it’s a calling. But the demands of the profession can sometimes feel overwhelming, leaving little time to reflect on your own needs and aspirations. By dreaming big, you’re giving yourself the chance to envision a future where you thrive, not just survive. Setting bold goals can: Reignite your passion for teaching:  When you’re clear about your purpose, it becomes easier to stay motivated. Foster balance:  Big dreams often involve creating a life where your work supports, rather than overshadows, your personal well-being. Inspire your students:  A fulfilled teacher models the power of dreams and determination for their students. Questions to Unlock Your Teaching Dreams To start dreaming big, take time to ask yourself powerful, open-ended questions. Find a quiet moment to journal your responses without judgment. Let your imagination take the lead: If there were no limits, what would my dream teaching life look like? Imagine your ideal classroom, workload, relationships with colleagues, and daily routines. What is my “why” for teaching? Reflect on what brought you into this profession and what continues to inspire you. What do I want my students to remember about me? Visualize the legacy you’d like to leave in your students’ lives. What’s holding me back from pursuing my dream teaching life? Identify any fears, doubts, or practical barriers. What does success look like for me in 2025? Think beyond traditional measures like test scores. Consider personal growth, work-life harmony, and the impact you make. Breaking Free of Limiting Beliefs Dreaming big requires letting go of the beliefs that keep you stuck. Perhaps you’ve told yourself that teaching is inherently exhausting, that change is too difficult, or that dreaming big is impractical. It’s time to challenge those narratives and rewrite the story you tell yourself about what’s possible. Start by shifting your mindset. Replace thoughts like “I can’t” with “What if I could?” These simple words open a world of possibilities and help you see opportunities where you once saw barriers. Imagine the ripple effect this shift could have on your teaching and your life. Next, reframe obstacles as opportunities . Each challenge you face has the potential to teach you something new and help you grow. Instead of viewing challenges as roadblocks, start seeing them as stepping stones toward your goals. Finally, surround yourself with positivity . Seek out inspiring colleagues who uplift and motivate you. Dive into books, podcasts, or online communities that fuel your creativity and remind you why you love teaching. Remember, your dreams are valid, and they are worth pursuing. You have the power to create a life that aligns with your vision. Actionable Steps to Achieve Your Dream Life Goals Dreams alone aren’t enough; they need to be paired with intentional action. Here are practical steps you can take to start crafting your dream teaching life today: Define Your Vision Take time to visualize your ideal teaching life in vivid detail. What does your dream classroom look like? How do you interact with your students? What does your daily schedule feel like? Picture every element of this life as clearly as you can. To bring your vision to life, consider creating a vision board. Gather images, quotes, and symbols that represent your aspirations and arrange them in a way that inspires you. Place this vision board somewhere you’ll see it often—a tangible reminder of what you’re working toward. Set SMART Goals Turn your dreams into actionable goals using the SMART framework. SMART goals ensure that your aspirations are: Specific : Clearly define what you want to achieve. For example, instead of saying, “I want to be a better teacher,” specify, “I want to integrate mindfulness practices into my classroom.” Measurable : Decide how you’ll track progress. For instance, “I will introduce one new mindfulness activity each week.” Achievable : Ensure your goal is realistic given your current circumstances and resources. Relevant : Align your goals with your values and vision. Time-bound : Set a deadline to keep yourself accountable. SMART goals transform abstract dreams into clear, actionable steps, giving you the structure you need to move forward. Break Goals into Manageable Steps Big dreams can feel overwhelming but breaking them into smaller tasks makes them manageable. For example, if your dream is to build stronger connections with your students, start with these steps: Spend five minutes each day engaging one-on-one with a student. Plan a classroom activity focused on relationship-building. Reflect on these interactions and adjust as needed. Small, consistent actions lead to significant change over time. Create a Routine That Supports Your Vision Consistency is the foundation of success. Design daily habits that align with your goals and bring you closer to your dream teaching life. For instance: Set aside ten minutes each morning to reflect or journal. Use this time to centre yourself and focus on your intentions for the day. Schedule dedicated time for professional development or creative lesson planning each week. Prioritize self-care to maintain your energy and focus. Whether it’s a walk, meditation, or simply enjoying a quiet cup of tea, self-care is essential. A well-designed routine ensures that you’re making steady progress toward your goals while maintaining balance. Celebrate Small Wins Recognizing your achievements, no matter how small, is vital for staying motivated. Each step forward is worth celebrating. For example: If you’ve successfully implemented a new lesson idea, treat yourself to your favourite coffee or snack. If a student shares how much they enjoy your class, write it down in a gratitude journal. These moments of joy and success remind you why you love teaching. Celebrating small wins keeps your momentum strong and reinforces your belief in what’s possible. Seek Support and Accountability You don’t have to go it alone. Share your goals with a trusted colleague, mentor, or friend who can encourage you and hold you accountable. Consider joining a teacher support group or finding an accountability partner who shares your vision. Having someone to share your journey with not only provides motivation but also makes the process more enjoyable. Together, you can celebrate successes, brainstorm solutions to challenges, and keep each other on track. Reflect and Adjust Regularly Dreams evolve, and that’s okay. Schedule monthly check-ins to evaluate your progress, celebrate wins, and adjust your goals if needed. Reflection keeps you aligned with your vision and allows for course corrections when necessary. Ask yourself questions like: What progress have I made toward my goals? What challenges have I faced, and how can I overcome them? Are my goals still aligned with my values and vision? Regular reflection ensures that you’re always moving in the right direction, even if the path changes along the way. Final Thoughts Dreaming big and crafting your ideal teaching life is not only possible—it’s essential. By breaking free of limiting beliefs, setting clear goals, and taking consistent action, you can create a teaching career that brings joy, balance, and purpose. Remember, your dreams are valid, and you have the power to turn them into reality. Start today and make 2025 the year you step into your dream teaching life. Here’s to dreaming big, teaching with purpose, and living a life you love. You’ve got this! Liz 💛 Join The Quiet Teacher  community  and grab my free guide— 8 Essential Steps to Declutter Your Classroom — and start simplifying your life today! See below.

5 Simple Energy Boosters for Teachers As teachers, we pour so much energy into supporting, inspiring, and guiding our students every day. Between managing classrooms, designing engaging lessons, and being there for students who need us most, the emotional and physical demands are high. All that giving can leave us feeling depleted and worn down if we’re not careful. That’s where energetic resilience —the intentional practice of managing and replenishing our energy—becomes essential. Research increasingly highlights the benefits of fostering resilience, helping us stay focused, present, and balanced, even on the busiest days (Howard & Johnson, 2020; Jennings & Greenberg, 2009). By nurturing our energetic resilience, we not only protect ourselves from burnout but also keep our passion for teaching alive. This post explores research-based practices to cultivate energetic resilience, ensuring that we can stay connected, grounded, and empowered in our teaching journey. Let’s dive in! 1. Start with Daily Self-Check-Ins A simple, effective strategy to cultivate energetic resilience is the practice of regular self-check-ins. Studies show that when we build self-awareness, we’re better equipped to handle stress and make mindful choices throughout our day (Roeser et al., 2013). Each morning, take a few moments to “scan” your mental and emotional state. Ask yourself: “How am I feeling today? Are there areas of tension, or are certain tasks or thoughts weighing on me?” Research suggests that these brief moments of mindfulness can significantly lower stress levels and boost overall well-being (Schonert-Reichl, 2017). Mindfulness Tip: If you notice any signs of tension, consider adding a small adjustment to your day. Maybe it’s a few minutes for deep breathing or an evening walk to help release stress. Evening check-ins can be just as beneficial: reflecting on your day, acknowledging your accomplishments, and letting go of stress can improve both your resilience and your restfulness. 2. Set Mindful Boundaries Setting clear boundaries is essential for conserving our energy and maintaining work-life balance. According to Bernard et al. (2021), teachers who set boundaries between work and personal time experience less burnout and a higher sense of fulfillment. For many of us, it’s tempting to take work home, but establishing defined start and end times for our workday is crucial for our mental well-being. If work stress starts to spill into personal time, use it as an opportunity for reflection. Ask yourself: “Am I taking on too much? Do I need to adjust my commitments?” Boundary-Building Tip: Identify one work boundary you could set, whether it’s not checking email after a certain hour or setting aside a break in the middle of the day. By protecting this time, you give yourself the chance to recharge, and over time, this balance can help prevent burnout (Bernard et al., 2021). 3. Reflect on Your Routine Reflection is another powerful tool for building resilience. Research shows that teachers who regularly reflect on their routines are better equipped to recognize stressors and adapt to challenges (Collie et al., 2020). After particularly tough days, take a few minutes to reflect on what might have drained you. Was it an intense staff meeting? A packed schedule? Identifying these stress triggers enables you to think about ways to handle similar situations differently in the future. Reflection Practice: Try noting one or two challenging moments at the end of each day. Consider what may have made them difficult and how you might adjust your approach next time. Over time, these small reflections will build up, adding new tools to your “resilience toolkit” and helping you manage stressors with greater ease. 4. Prioritise Self-Care with Intention Self-care is often seen as a luxury, but in truth, it’s an essential foundation for energetic resilience. Research confirms that consistent self-care improves mental and emotional well-being, helping teachers sustain energy and focus (Neff & Germer, 2013). To make self-care effective, it’s helpful to build it into your routine in a sustainable, intentional way. This could mean spending time on a hobby, going for a walk with a friend, or simply taking a quiet moment with a cup of tea. Self-Care Practice: Consider self-care as a “renewal” rather than just downtime. When we see these moments as an investment in our energy and resilience, we’re more likely to make them a priority. By committing to small, regular self-care activities, we ensure we’re recharged and ready for the demands of the classroom—even on the busiest days. 5. Practice Positive Energy Rituals Positive energy practices are essential for maintaining an optimistic mindset. Research from positive psychology suggests that cultivating gratitude and engaging in short mindfulness breaks can significantly impact our resilience (Fredrickson, 2013). Each day, jot down a few things you’re grateful for, no matter how small. This practice helps shift your focus from stress to positivity, which is especially valuable on challenging days. Another quick energy ritual is visualization: take a few moments to visualise a calm, productive day. This practice can bring a sense of purpose and mental clarity. Positive Rituals Tip: Short breaks for deep breathing, visualisations, or gratitude reflections can help re-centre and calm both mind and body. Teachers who incorporate positive energy practices report higher levels of job satisfaction and lower stress levels (Davidson & McEwen, 2012). These little “resets” can make a big difference in helping us stay grounded and energised throughout the day. Embracing Energetic Resilience for a Sustainable, Joyful Teaching Life Building energetic resilience isn’t solely about managing stress; it’s about crafting a teaching life that is sustainable and deeply fulfilling. By staying attuned to ourselves, setting mindful boundaries, and prioritising renewal, we ensure we can give our best to our students without compromising our wellbeing. Recent research underscores that teachers who practice these habits are better able to stay resilient, engaged, and inspired in their work (Howard & Johnson, 2020; Steger, 2018). As educators, we’re not just passing on knowledge; we’re shaping lives, building connections, and creating meaningful experiences. By embracing energetic resilience and adopting these energy boosters for teachers, we can protect our passion for teaching and maintain a joyful, purpose-driven approach to our work. Let’s teach with heart, and remember to keep our own well-being at the center of this journey. With gratitude, Liz 💛 Join The Quiet Teacher  community  and grab my free guide— 8 Essential Steps to Declutter Your Classroom — and start simplifying your life today! See below. References Bernard, M. E., Stephanou, A., & Urbach, D. (2021). Teacher well-being and its impact on teaching effectiveness: A path analysis model. Journal of Educational Psychology, 113(5), 965–983. Collie, R. J., Shapka, J. D., & Perry, N. E. (2020). School climate and social-emotional learning: Predictors of teachers' sense of self-efficacy, burnout, and job satisfaction. Teaching and Teacher Education, 94, 103–123. Davidson, R. J., & McEwen, B. S. (2012). Social influences on neuroplasticity: Stress and interventions to promote well-being. Nature Neuroscience, 15(5), 689-695. Fredrickson, B. L. (2013). Positivity: Groundbreaking Research Reveals How to Embrace the Hidden Strength of Positive Emotions. Crown. Howard, S., & Johnson, B. (2020). Resilient teachers: Resisting stress and burnout. Social Psychology of Education, 23(2), 453–466. Jennings, P. A., & Greenberg, M. T. (2009). The prosocial classroom: Teacher social and emotional competence in relation to student and classroom outcomes. Review of Educational Research, 79(1), 491–525. Neff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of the mindful self-compassion program. Journal of Clinical Psychology, 69(1), 28–44. Roeser, R. W., Schonert-Reichl, K. A., Jha, A., Cullen, M., Wallace, L., Wilensky, R., ... & Harrison, J. (2013). Mindfulness training and teachers' professional development: An emerging area of research and practice. Child Development Perspectives, 7(3), 218-225. Schonert-Reichl, K. A. (2017). Social and emotional learning and teachers. Future of Children, 27(1), 137–155. Steger, M. F. (2018). Meaning in life and well-being across the lifespan. International Journal of Wellbeing, 8(1), 1-15.

A Mindful Teacher’s Guide to Realistic, Compassionate Teaching Strategies The call for compassionate teaching echoes in staffrooms and classrooms across the country. We feel it deep in our bones—the need for softer, more human-centred ways of working with our students. But in a system that hasn’t yet caught up, how do we teach with compassion without burning ourselves out? This is the question so many mindful educators are quietly holding. The desire is there. The intention is strong. Yet the constraints—of time, curriculum, class sizes, and expectation—can make true change feel just out of reach. And yet, there is space. Not always in the system as a whole, but in the small moments of our days. In the way we approach our students. In how we hold ourselves. In the tiny, repeated choices that shape classroom culture. If you’ve read my previous post, Compassionate Teaching in Modern Classrooms: The Hidden Shift Every Educator Needs to Understand , you’ll know we explored the systemic and emotional changes shaping our classrooms today. This post continues that conversation—shifting the focus from awareness to action. Here, I’ll offer practical, compassionate teaching strategies you can use right now, even in a system that often feels out of step with what students and teachers truly need. These gentle shifts don’t require a complete overhaul—just a willingness to meet this moment with care, flexibility, and presence. Let’s explore some gentle, actionable ways to bring more compassion into your teaching practice—starting right where you are. Begin With You: The Nervous System of the Classroom If a classroom has a heartbeat, it’s often the teacher. Your regulation, your energy , your presence—they set the tone. This isn’t about responsibility or pressure; it’s about influence. When your nervous system is calm, your classroom feels safer. And when it’s dysregulated, everything feels harder. Compassionate teaching begins with self-compassion. Start by noticing: How does your body feel when the day begins? What internal messages do you send yourself after a rough morning? How often do you breathe deeply and consciously during the school day? Simple rituals can become anchors: A two-minute pause before the first bell. A calming scent or essential oil on your wrist. A visual reminder near your desk: It’s okay to go slow. When we honour our own nervous systems, we teach our students that theirs matter too. Reframing “Disruption” as Distress In classrooms shaped by noise, movement, and emotional highs and lows, behaviour management often feels like firefighting. But what if we replaced “management” with “meeting”—as in, meeting a need? It starts with a shift in language and mindset: “He’s being defiant” becomes “He’s overwhelmed.” “She’s off-task again” becomes “She’s struggling to focus—what’s getting in the way?” “They’re not listening” becomes “They might not feel safe or seen right now.” This doesn't excuse harmful behaviour—but it contextualises it. And that context changes how we respond. A realistic compassionate approach in action might look like: Softening your tone before raising your voice. Kneeling beside a student to speak rather than calling across the room. Allowing a child to take a moment in a quiet corner instead of pushing through. No expensive program needed—just presence, perspective, and a willingness to pause. Regulate First, Teach Second The brain in survival mode can’t learn. That’s not philosophy—it’s neuroscience. When students are dysregulated, the logical part of the brain (the prefrontal cortex) takes a back seat to the amygdala, the brain’s alarm system—a shift well-documented in neurodevelopmental research (McLaughlin, Sheridan, & Lambert, 2016). If we want our students to access learning, we must help them return to regulation. That can be as simple as: A few minutes of stretching or slow movement after lunch. Starting each lesson with a grounding breath. Using a soft signal (like a chime or light cue) to transition rather than abrupt commands. Regulation isn’t a “break from learning.” It’s the bridge to it. Boundaries That Hold, Not Harm Compassionate teaching does not mean permissive teaching. It means holding boundaries with empathy and clarity. What this might sound like: “I see you’re upset. I’m here when you’re ready to talk.” “You don’t have to agree with the rule to follow it.” “This behaviour isn’t okay—but I still care about you.” Clear boundaries provide the safety many students crave, especially those who have experienced trauma or instability. One powerful boundary-setting shift? Using the word with  instead of to. “Let’s figure this out together.” “We can solve this—what do you need from me?” “Here’s the plan. I’ll walk with you.” Creating Micro-Moments of Connection You don’t need a whole afternoon of circle time to build connection (though that’s lovely when possible). Tiny interactions, repeated with care, build relationship slowly and sustainably. Try: Greeting every student by name, even on busy mornings. Noticing one thing they’ve done well each day—and telling them. Asking a quiet student about their weekend, without expecting them to answer. Leaving a sticky note of encouragement on a desk. In these micro-moments, we send a clear message: You matter here. Compassionate Routines, Not Overhauls Classroom routines can either soothe or stress. When built with care, they act as containers that reduce anxiety and create predictability. Consider these low-effort, high-impact adjustments: A calming visual schedule—even a handwritten one on the board. “Soft starts” to the day—colouring, puzzles, quiet reading. A class feelings check-in using colours, emojis, or gestures. A consistent end-of-day routine that includes gratitude or reflection. These aren’t about adding more. They’re about doing what you already do—but with intention and warmth. Tending to Your Emotional Labour Let’s name the truth: this work is emotionally expensive. You give so much. And while systemic change is essential, many teachers are holding the gap in the meantime. So what supports you ? A five-minute decompression in your car before heading home. A no-teaching-talk rule at dinner with loved ones. A journal where you write one thing each day that you  did well. Saying no when you need to. You do not have to fix everything. You do not have to be everything. You are allowed to care deeply and still protect your energy. Compassion as a Collective Practice You’re not alone in this. Compassion grows when we share it—among colleagues, in whispered “me too’s” in the staffroom, in supportive professional communities online or off. Create or find a circle of educators who reflect your values. Talk about what’s working. Share ideas. Hold space for the hard days. Sometimes, the most compassionate thing we can do is remind each other that we’re doing our best. Moving Forward Compassionate teaching is not a trend. It’s a return—to what we know in our hearts: that children thrive in connection, that learning grows in safety, and that teachers are not machines but human beings. You don’t need permission to teach this way. You don’t need perfect conditions. You just need to start where you are, with what you have, and with the heart that brought you here in the first place. May you find softness in your systems. Stillness in your days. And strength in knowing you’re not alone. Because even without a full system overhaul, your mindful, compassionate teaching matters. Deeply. Let’s walk gently, together. Liz 💛 Join The Quiet Teacher  community  and grab my free guide— 8 Essential Steps to Declutter Your Classroom — and start simplifying your life today! See below. Reference McLaughlin, K. A., Sheridan, M. A., & Lambert, H. K. (2016). Childhood adversity and neural development: Deprivation and threat as distinct dimensions of early experience. Neuroscience & Biobehavioral Reviews, 47 , 578–591. https://doi.org/10.1016/j.neubiorev.2015.01.006

Cultivating Calm and Focus In our fast-paced world, students can often feel overwhelmed by schoolwork, social dynamics, and the daily pressures that come with growing up. As educators, we have a unique opportunity to foster a learning environment that not only addresses academic needs but also nurtures our students' well-being. Mindfulness is a powerful tool to achieve this balance, offering students a way to become more present, aware, and calm in their daily lives. Fortunately, incorporating mindfulness practices doesn’t require extensive time or complex activities. With a few simple techniques, we can help students build resilience and emotional regulation without adding to their stress. Why Mindfulness Matters in Education Mindfulness—the practice of focusing on the present moment with an accepting, non-judgmental awareness—has been linked to numerous benefits in educational settings. Research shows that regular mindfulness practice can improve focus, reduce anxiety, and enhance emotional regulation in children (Meiklejohn et al., 2012; Dunning et al., 2019). These outcomes directly support a positive learning environment and contribute to improved academic performance and social skills. Mindfulness also aligns with the principles of positive psychology , which emphasises fostering strengths rather than solely addressing weaknesses. When students learn to focus their attention and regulate their emotions, they are better equipped to handle challenges and make positive choices. How to Introduce Mindfulness Without Overwhelming Students When implementing mindfulness practices in the classroom, simplicity is key. We want to create an environment where students feel safe, supported, and encouraged to explore these practices at their own pace. Here are some gentle ways to weave mindfulness into the daily classroom routine. 1. Begin the Day with a Moment of Stillness A short, calming ritual at the beginning of the school day can set a positive tone. Start by inviting students to close their eyes, place their hands on their laps, and take a few deep breaths. This can be as simple as guiding them to inhale deeply, hold their breath for a few seconds, and then exhale slowly. Encourage them to let go of any worries or distractions, imagining they’re “breathing out” any stress. This practice, though brief, helps students transition into “learning mode” and gives them a tool they can use independently whenever they need a mental reset. Research suggests that such brief, focused-breathing exercises can significantly reduce anxiety and improve concentration (Carsley et al., 2018). 2. Mindful Listening Exercises Mindful listening involves paying full attention to sounds around us without judgment. Try a mindful listening exercise once a week or when the classroom feels particularly noisy or distracted. Invite students to close their eyes and focus on the sounds they hear—birds outside, the hum of a fan, distant footsteps in the hallway. Mindful listening not only encourages students to become more aware of their environment but also helps them practice patience and improve their ability to concentrate. Studies have shown that even brief mindful listening exercises can reduce impulsive behaviors and support self-regulation in children (Tarrasch et al., 2017). 3. Incorporate Movement-Based Mindfulness For younger students or those with lots of energy, mindful movement exercises are ideal. Simple practices like mindful walking around the classroom, where students focus on the sensation of their feet touching the ground, can work wonders. You could even incorporate stretches or simple yoga poses, guiding students to breathe deeply as they stretch. A study by Butzer et al. (2015) found that movement-based mindfulness practices helped improve students’ executive functioning, particularly their ability to manage emotions and behaviours. Integrating movement in a mindful way also encourages students to become more attuned to their physical and emotional states. 4. Use Visual Cues for Mindfulness Visual reminders around the classroom can encourage mindfulness without interrupting the flow of lessons. You could create a “Mindful Corner” where students can find calming images, breathing prompts, or even stress-relief toys. Place posters with simple mindfulness instructions around the room, such as “Take three deep breaths” or “Pause and notice how you feel.” These cues gently remind students to check in with themselves and give them permission to pause whenever they feel overwhelmed. Visual reminders are especially helpful for younger students who may benefit from concrete prompts to remember and apply mindfulness techniques independently. 5. Reflect with Journaling Reflective journaling encourages students to process their emotions and thoughts. Once a week or after significant events, set aside five minutes for students to write about how they feel. You might ask them to focus on a particular prompt, such as “What made you feel happy today?” or “What’s something you’re proud of this week?” Journaling has been shown to improve emotional awareness and self-expression, enhancing students' overall well-being and resilience (Smyth et al., 2018). For younger students or those who prefer not to write, you can invite them to draw their reflections instead. Creating a Mindful Classroom Culture Incorporating mindfulness is most effective when it’s consistent, yet gentle. Building a mindful culture in the classroom can empower students to apply these practices in their daily lives, creating a foundation of resilience and calm. Model Mindfulness Yourself One of the best ways to teach mindfulness is to model it . When students see us handling stress with calmness, they learn to adopt the same approach. Take a few mindful breaths before starting a lesson, or mention how mindfulness helps you stay calm during busy days. Modelling self-compassion and patience also encourages students to treat themselves with kindness. Normalise Emotional Expression Create a classroom environment where students feel safe sharing their feelings. Use a “Feelings Board” or a color-coded system that students can use to indicate their mood each day. This simple act of acknowledgment can help students practice self-awareness and begin their day with a moment of reflection. Encourage Compassion and Empathy Mindfulness is also about connection. Foster a culture of kindness and compassion in the classroom by having students practice “mindful speaking” and “mindful listening” when they interact. Encourage them to pause and think before responding, focusing on kindness and understanding. Benefits Beyond the Classroom The benefits of mindfulness extend well beyond the classroom. By learning to manage their thoughts and emotions, students can develop resilience that will serve them in various aspects of life. The calmness and focus they cultivate through mindfulness can help them navigate challenges, build healthy relationships, and find joy in learning. By integrating these simple, mindful practices into daily routines, we can foster a classroom environment where calmness, compassion, and connection thrive. Let’s embrace mindfulness as a way to support our students’ well-being and help them grow as balanced, resilient individuals. Start small—introduce one mindful practice into your classroom this week. Whether it’s a breathing exercise, a moment of silence, or a gratitude circle , these simple steps can have a lasting impact. Together, let’s equip our students with the tools they need to thrive in and beyond the classroom. Keep nurturing your own growth as you nurture the growth of others. Liz 💛 Join The Quiet Teacher  community  and grab my free guide— 8 Essential Steps to Declutter Your Classroom — and start simplifying your life today! See below. References Butzer, B., LoRusso, A., Shin, S. H., & Khalsa, S. B. S. (2015). Evaluation of yoga and mindfulness programs for postprimary school students: A randomized controlled trial. Evidence-Based Complementary and Alternative Medicine , 2015 , 1-14. Carsley, D., Khoury, B., & Heath, N. L. (2018). Effectiveness of mindfulness interventions for mental health in schools: A comprehensive meta-analysis. Mindfulness , 9 (3), 693-707. Dunning, D. L., Griffiths, K., Kuyken, W., Crane, C., Foulkes, L., Parker, J., & Dalgleish, T. (2019). Research review: The effects of mindfulness-based interventions on cognition and mental health in children and adolescents–a meta-analysis of randomized controlled trials. Journal of Child Psychology and Psychiatry , 60 (3), 244-258. Meiklejohn, J., Phillips, C., Freedman, M. L., Griffin, M. L., Biegel, G., Roach, A., & Saltzman, A. (2012). Integrating mindfulness training into K-12 education: Fostering the resilience of teachers and students. Mindfulness , 3 (4), 291-307. Smyth, J. M., Hockemeyer, J. R., Heron, K. E., Wonderlich, S. A., & Pennebaker, J. W. (2018). Prevalence, type, and predictors of journal use among students: From self-improvement and emotional expression to goal achievement. Journal of American College Health , 66 (6), 567-575.

Minimalism in the Classroom We all know the feeling—endless to-do lists, juggling competing demands, and navigating a whirlwind of expectations. In our ever-complex world, it’s easy to feel overwhelmed. But what if we took a step back? What if we focused on what truly matters for both our students and ourselves? Minimalism in teaching isn’t about doing less or cutting corners. Instead, it’s about creating space—for clarity, connection, and mindfulness. By clearing the clutter (both physical and mental), we can breathe life into our classrooms, fostering environments where students thrive and teachers feel calmer, more focused, and fulfilled. Here, we’ll explore how to embrace a minimalist approach in our teaching, identifying practical strategies for decluttering our practices to make room for mindfulness and reflection. We’ll also draw insights from recent educational research that supports the impact of minimalism in the classroom. 1. Streamlining Lesson Content to Focus on Core Concepts One of the first steps in minimalism is to simplify lesson content , prioritizing depth over breadth. Rather than covering every single topic in the curriculum superficially, focus on core concepts that have the most significant impact on students’ learning. Research suggests that focusing on foundational knowledge allows students to develop critical thinking and problem-solving skills (Hattie, 2017). For example, if you’re teaching primary science, concentrating on essential concepts like basic ecosystems, adaptation, and the water cycle provides a robust foundation upon which students can build more complex ideas later. Reflective Strategy:  List all the topics in your curriculum and identify which ones support broader understanding and long-term learning. By giving these topics more space in your lessons, you allow students to engage deeply and form lasting connections with the material. 2. Reducing Overly Complex Instructions and Materials Clarity is one of the greatest gifts we can give our students. Research shows that students learn best when instructions are straightforward and learning materials are clear and concise (Sweller et al., 2019). Instead of packing lessons with extensive instructions or elaborate presentations, consider breaking down information into simpler, more digestible steps. This not only makes lessons more accessible but also helps students stay engaged and less likely to feel overwhelmed. Reflective Strategy:  Before each lesson, review your materials and instructions . Are there simpler ways to present the information? Could visuals, examples, or hands-on activities provide clarity without extra explanation? Reducing complexity allows you to connect more genuinely with your students and focus on the lesson’s purpose. 3. Reducing Grading Load by Focusing on Formative Feedback Grading can be one of the most time-consuming tasks in teaching, often detracting from time that could be spent on mindful reflection and student support. Minimalism in assessment means reducing emphasis on grading every assignment and focusing instead on meaningful formative feedback. Studies highlight the benefits of formative feedback in encouraging student progress and reducing teacher workload (Brookhart, 2017). By prioritising feedback over grades, students gain a clearer understanding of their strengths and areas for improvement. Reflective Strategy:  Limit grading to key assignments that demonstrate students’ understanding of core concepts. For smaller tasks, consider using self-assessment checklists or peer reviews, encouraging students to take ownership of their learning. This shift allows you to spend more time engaging with students and reflecting on their progress. 4. Decluttering the Classroom Environment A clutter-free physical environment is crucial for fostering a sense of calm and focus in the classroom. Studies indicate that well-organized, minimalist spaces reduce distractions and promote a positive learning environment (Barrett et al., 2015). Start by removing or organising items that aren’t actively supporting learning objectives. Limit wall displays to key visual aids or student work that reflect current lessons, creating a clean, calming space that fosters mindfulness. Reflective Strategy:  At the end of each term, evaluate what is needed in the classroom. Donate or store any materials that aren’t regularly used. A minimal, intentional environment sends a message of focus and purpose, supporting students’ concentration and encouraging a peaceful mindset. 5. Simplifying Communication with Students and Parents Clear, consistent  communication is another area where minimalism can make a significant difference. Teachers often find themselves overwhelmed by constant emails, meetings, and messages from students and parents. Simplifying communication can create more time for reflection, teaching, and personal mindfulness. Research suggests that streamlining communication practices helps reduce stress and improve teacher well-being (Schultz, 2018). Reflective Strategy:  Instead of responding to every query immediately, set boundaries around when and how you communicate. Create a system where students and parents know when to expect responses (e.g., once a day, or by the end of the week). Use tools like class newsletters or online platforms to address common questions or concerns, which can reduce the number of individual communications you need to manage. This intentional approach can also help you create a healthier work-life balance, giving you more time to focus on teaching and reflection. 6. Embracing a Flexible Schedule for Mindfulness Practices A minimalist approach to teaching includes creating space for mindfulness practices within the school day. Mindfulness has been shown to reduce stress, enhance focus, and improve emotional regulation (Zeidan et al., 2010). By integrating moments of mindfulness into the school routine, both teachers and students can benefit from more intentional, focused moments throughout the day. Reflective Strategy:  Dedicate time for mindfulness practices in your daily routine . Whether it’s a few minutes of guided meditation at the start of the day, a mindful breathing exercise after lunch, or a reflection time at the end of the day, these moments of calm can help reset your energy. This practice not only supports your well-being but can also be extended to your students, teaching them valuable tools for managing stress and staying present. 7. Limiting Extra-Curricular Commitments While extra-curricular activities are important, they can easily overwhelm teachers who are already managing demanding schedules. A minimalist approach to extra-curricular activities involves evaluating whether the ones you’re involved in truly align with your professional goals, passions, and student needs. Research suggests that teachers who manage their time effectively and avoid over-committing are less likely to experience burnout (Ingersoll & Strong, 2011). Reflective Strategy:  Take stock of your extra-curricular commitments. Which ones are most meaningful to you and your students? Are there any you could step back from or delegate? By carefully choosing where to focus your time outside of class, you ensure that your energy is directed toward activities that bring the most value, both personally and professionally. 8. Focus on Building Relationships, Not Overloading on Activities In a minimalist classroom, the emphasis shifts from filling every moment with activities to creating a strong foundation of trust and connection with students. Research consistently shows that students who feel supported and understood by their teachers are more likely to be engaged and successful (Hattie, 2017). Rather than attempting to squeeze in every learning strategy or activity, focus on building genuine relationships with your students and supporting their emotional and academic growth. Reflective Strategy:  Allocate time each day to check in with your students individually or in small groups. Use this time to listen to their concerns, celebrate their successes, and foster a sense of belonging in the classroom. By focusing on relationships, you build a classroom environment where students feel safe, valued, and motivated to engage in the learning process. Finding Joy in Less Minimalism is about clearing space for what truly matters. It’s about teaching with intention, finding balance, and making room for joy in our classrooms and our lives. By simplifying our practices, we create space for mindfulness, meaningful learning, and deeper connections. Remember, less isn’t about doing without—it’s about doing more of what matters. Here’s to creating classrooms that support not just student growth but your well-being, too. With love and mindfulness, Liz 💛 Join The Quiet Teacher  community and grab my free guide— 8 Essential Steps to Declutter Your Classroom — and start simplifying your life today! See below. References Barrett, P., Zhang, Y., Moffat, J., & Kobbacy, K. (2015). A holistic, multi-level analysis of the impact of classroom design on learning in schools. Building and Environment , 89, 1-12. https://doi.org/10.1016/j.buildenv.2015.02.018 Brookhart, S. M. (2017). How to give effective feedback to your students  (2nd ed.). ASCD. Hattie, J. (2017). Visible learning: A synthesis of over 800 meta-analyses relating to achievement. Routledge. Ingersoll, R. M., & Strong, M. (2011). The impact of induction and mentoring programs for beginning teachers: A critical review of the research. Review of Educational Research , 81(2), 201-233. https://doi.org/10.3102/0034654311403323 Schultz, S. (2018). Mindful teaching and teacher well-being: A review of research . Australian & New Zealand Journal of Teaching and Learning, 14(3), 32-47. Sweller, J., Ayres, P., & Kalyuga, S. (2019). Cognitive load theory  (2nd ed.). Springer. Zeidan, F., Johnson, S. K., Diamond, B. J., & David, Z. (2010). Mindfulness meditation improves cognition: Evidence of brief mental training. Consciousness and cognition , 19(2), 597-605. https://doi.org/10.1016/j.concog.2010.03.014