Sustainable Self-Care (and 90 minutes of FREE coaching)

Dear Friend,

It’s here.

The real secret behind my sustainable self-care - The Healthy Happy Sane Teacher Home Study Program has finally arrived.

And it’s not just for teachers… it really can be for anyone who is looking to refine their self-care program and to feel more at home in their life.

We see summer as a chance to unwind from the rapid fire nature of the school year.  A chance to finally release all that tension in your shoulders.  A chance to decompress before the “every day feels like Sunday night” anxiety of the August back to school countdown clock kicks in.

change your life

We know you love your work.  We know you are living on purpose.  But we also know that how you are living while living your mission is probably not all that good for you.

Skipped meals.  Lack of sleep.  Too long to do lists.  An overworked mind frantically holding onto all the details.

What if it didn’t have to be that way? 

What if you could have a whole new way of being in the world WHILE still doing this work that you love?

What if you could set it all into place this summer so that next school year is a completely different experience than ever before?

It is time for you get to healthy, happy, and sane with

The Healthy Happy Sane Teacher: Sustainable Self-care for a Successful School Year Home Study Program.

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The idea behind The Healthy, Happy, Sane Teacher program is that with a bit of a time investment up front, your schedule – YOUR LIFE – will feel less overwhelming.

In the same way that long-term – semester or whole year – planning can help guide your academic year with your students, HHST can help you finally embrace self-care in a way that makes you happier and even more successful in the classroom.

How?

Just that – long-term planning.

The reality is taking time RIGHT NOW to plan for your health, happiness and sanity can help create a healthier, happier, saner school year and LIFE.

Here’s your chance to change how your school year goes, to start and end the year with enthusiasm and energy. To feel healthy, happy and sane.

With the home study program, you will get:

5 Illuminating Audio Recordings: One-hour recordings where we provide powerful guidance for you on creating a healthy, happy, sane life and map out the steps for the action plan you will be creating and putting into place.

5 Powerful Workbooks:  Weekly workbooks with all the exercises you need to create you healthy, happy, sane life action plan and the guidance to help you put it all in motion.

And the opportunity to join a private HHST Facebook group for additional support.

AND THERE’S AN INCREDIBLE BONUS OPPORTUNITY!

THE FIRST FIVE PEOPLE to sign up for The Healthy Happy Sane Teacher Home Study Program by July 1st will receive 90 minutes of coaching (to be done in either three 30 minute or two 45 minute phone/Skype sessions) from either Tami or Rosie.

Here is what every good teacher knows: nothing changes unless you decide to change it. It would be our honor to offer you support on your journey!

Click here to register today.

With lots of love and compassion,

Tami

xo

PS – If you find this helpful or know someone who would, please be sure to pass it on. Sharing is caring!

Other posts you might like:

The Secret to Being a Happy Classroom Teacher

Learning to Set Boundaries and Getting More Comfortable Being Less Agreeable

Road Map for Resilience: 8 Steps to Get You Back on Track

Tiny Tips Tuesday: My Secret for Maintaining Self-Care Practices

long term self care

Dear Friend,

Recently several people have asked how I maintain a meditation practice (and a yoga practice and a writing practice). They were trying to learn my “secret” so they could add these useful practices into their own lives.

My secret is pretty simple.

Don’t let perfect be the enemy of the good – Voltaire

Nothing is perfect. I no longer let myself get caught up in the limiting belief that a practice has to be or look a certain way for it to “count” because if I did, nothing would ever be good enough.

Easier said than done and definitely a daily practice, but seriously life changing.

For example, for my meditation practice to happen each day I have to do it before I do anything else. Sometimes I meditate before I get out of bed to pee. Sorry for the TMI, but I’m being real here. If I really have to go, I will and then get right back in bed to start.

Is now a good time to tell you that my meditation practice takes place in my bed, under the covers and on most days laying down?

I know it’s not how meditation is “supposed” to work, but it works for me.

My yoga practice follows the same principle of not letting the perfect get in the way of the good.

In an ideal world I’d devote 90 minutes on my mat each and every day. In reality my phone reminds me every day to “DO YOGA” and my physical practice is sometimes a single restorative pose (on my bed) before I teach my class. Sometimes it is rolling out two mats -one for me and one for my daughter- and moving the dining room table out of the way so we can play. We pull out all the props, turn up some “yoga music” {usually the Freedom 90 or Queen station on Pandora) and see what happens.

Again, not how it is “supposed” to work, but it works for me.

The same for my writing practice. Ideally I would spend the first 2 or 3 hours a day first thing (post meditation, of course) writing my most perfect prose. The reality is that I write in fits and spurts daily. I brain storm and keep my ideas in Google docs and write skeleton outlines and fill in the details in my head while I push my daughter on the swing at the park. Every afternoon I spend some time writing something.

Again, not how it’s “supposed” to look, but it works for me.

Have you ever been stopped from doing something you wanted to because the perfect got in the way of the good enough?

With lots of love and compassion,

Tami

xo

PS – If you find this helpful or know someone who would, please be sure to pass it on. Sharing is caring!

If you enjoyed this post, get email updates (it’s FREE).

Other posts you might like:

Tips for Starting and Maintaining A Daily Meditation Practice

Meditation Mantra or How To Stay In The Moment Without Losing Your Marbles

7 Steps to Jump Start Your Meditation Practice

Tiny Tips Tuesday: Self-Care That Isn’t Just For Teachers

Dear Friend,

I am thrilled to announce The Healthy Happy Sane Teacher: Sustainable Self-Care for a Successful School Year Home Study Program.  I wanted to share it with you first because many of you approached me about wanting to take the program last summer when we taught it live and either you weren’t available during our session or (*gasp*) you aren’t a teacher.

You ask and you shall receive, friends! The Home Study Program is the exact self-care program on your timeline. And we aren’t checking for teaching credentials…(so if you non teacher types wanted to sign up…)

What isThe Healthy Happy Sane Teacher you ask?

HHST

The Healthy Happy Sane Teacher is a five week self-guided self-care workshop taught by me and Rosie Molinary, author of Beautiful You: A Daily Guide to Radical Self-Acceptance.

In The Healthy, Happy, Sane Teacher program, we teach educators — from elementary teachers to college professors, support personnel to administrators — the best practices for self-care, how to let go of the pressure for perfection, how to know what adjustments to make when things get tough, how to identify personal boundaries and communicate them, and the power of claiming what you want in your life.

Each week there is a lesson in healthy, a lesson in happy and a lesson in sane – along with a workbook to help you incorporate the week’s lessons into your daily life.  Rosie and I also spend a hour each week talking about the week’s lessons.

The Home Study program includes both the audio recording, the workbooks and a secret Facebook group where we can build a community of people dedicated to making our lives healthier, happier and saner.

If you are interested in The Healthy, Happy, Sane Teacher Home Study program please sign up for our mailing list and if you know anyone who would benefit from some guided self-care instruction, please send this message to them.

coming soon home study programIf you enjoyed this post, get email updates (it’s FREE).

Tiny Tips Tuesday: Use A Timer to Take Better Care of Yourself

Dear Friend,

Several people have asked me recently about how I find time for things I want to do like self-care when there are so many things in life that must be done even if I don’t want to. {I’m looking at you, dishes!}

I love this question because it is something I have really struggled with over the years, especially when things aren’t going well and I tend to slip into very black and white/ all or nothing thinking patterns. The last few years have been working on making self-care a priority and I’ll share with you some of my tips for getting in some self-care every day.

First a story.

During yoga teacher training all of us trainees were up to our eyeballs with homework: reading and writing assignments, 40 required studio practices, building a new home yoga practice, starting a new meditation practice in addition to the jobs that paid our bills and our families and social lives.

Needless to say, a lot of us *I* spent a good amount of time complaining about our lack of time to pretty much anyone who would listen –  including our teacher, Michelle.

Apparently she heard about the homework A LOT and in a moment of frustration (and utter brilliance) she asked us to consider if we might making the homework worse by avoiding and complaining and procrastinating and telling ourselves about our lack of time. And maybe if we stopped doing that we’d have plenty of time to actually get our work done.

Ouch.

And yet, probably some of the best advice I’ve ever gotten.

Once I removed the complaining time, the avoiding time and the storytelling about my lack of time: BOOM! Suddenly homework didn’t actually take that long.

Apply lesson to other areas of my life.

I absolutely loathe doing dishes and will pretty much avoid them at all costs because it just takes so long to do.

Or does it?

I timed myself. Guess how long it took to unload and reload the dishwasher… less than FIVE minutes.

I no longer avoid doing the dishes.

This summer I received a beautiful necklace from my friend Melissa from compliment and it was tangled up in the box when it arrived. Seriously sad panda.

Then I remembered my timer technique. In my enthusiasm for problem solving I planned to spend 15 minutes on the necklace each day until it was untangled.

I got out the necklace, the timer, hit go and TWO MINUTES LATER it was untangled.

Did I mention how much time I had wasted worrying about the knots in this necklace? All I really needed to do was get started.

And that’s how I have been handling all the unpleasant tasks in my life – by using a timer I can see exactly how long something takes. Or if that way doesn’t sound appealing in a situation, I give myself a set amount of time and see if I can race through the unpleasant task. Or I simply split the task into 10 to 15 minute increments and do them in several sessions until it is completed.

The point being: Get started and it will probably take less time than you think.

One other tip I want to share that has been pretty life-changing is the Pomodoro Method/Technique. I use it when I have thinking work to do and I want to avoid the procrastination traps I can sometimes fall into (I’m looking at you social media) when I am not sure where to start or how I am going to tackle a project.

What does this have to do with self-care you ask?

self care timer.jpg

I used to think self-care took a lot of time or it wasn’t worth doing. For instance, if I wasn’t able to go to a 90 minute yoga class, then no yoga for me that day. Or if I couldn’t get in for a massage with my massage therapist, then no massage for me.

Are you seeing a pattern? A little black and white and all or nothing.

So I started applying the timer technique to pleasant tasks as well.

Five minutes of legs up the wall feels way better than none.

Ten minutes of foot massage feels way better than none.

Fifteen minutes in the hot bath feels way better than none.

Again, seeing a pattern?

I’ve learned that the unpleasant tasks usually take WAY less time than I think they will and that pleasant tasks in short spurts can be quite beneficial especially when done a bunch of days in a row.

I have also found that by doing a little bit of self-care each day helps me build my self-care slash nurture muscle better than a big session once in a while.

What are your tips and tricks for building self-care into your daily life?

I would love to hear from you. Please share how you build self-care into your life.

With lots of self-kindness and love,

Tami

If you enjoyed this post, get email updates (it’s FREE).

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More links for self-care ideas:

10 Ways to Practice Self-Care

Top Five Self-Care Tips from Melissa at compliment.

Top Five Self-Care Tips from Sarah at Yes and Yes.

10 Self-Care Ideas That Take 10 Minutes or Less

Tiny Tips Tuesday: 19 Tips for Taking Care of Yourself While Also Taking Care of Your Loved Ones

Dear Friend,

I am not going to lie. This past week was HARD. Quite possibly one of the hardest of my life. Something about parenting a small child while being far away from my own ailing mama plus the reality of our situation settling in and really making itself known. And let’s not forget the seemingly never ending cold virus.

Today I offer you some tips on taking care of yourself while in the middle of taking care of the people you love.

[DISCLAIMER: I am not a medical professional and if you are in crisis please seek immediate medical attention from a medical professional.]

A vast majority of these helpful ideas were crowd-sourced from my Facebook friends, many of whom have experienced parenting while caring for their own parents through long-term illness and transitioning into end of life.

I offer these tips to you because they’ve already begun to help me. If you have a secret self-care tip to share, please message me. I am all ears.

Wishing you a week filled with love and self-kindness.
xo,
Tami
PS – If you know someone who is in need of some self-care or wants to help someone out, please forward this on to them.
taking care

And you don’t even have to do all of them to feel better.

1. Reach out. Friends, family, loved ones, your primary care doctor, a therapist, a support group. Any and all of these can be helpful. A text, a phone call, a Facebook message. Isolating yourself is not the answer. No one can go through crisis alone, so please ask for help or at least let people know you need help.

We are programmed as humans to need connection and one of our basic human needs is to tend and befriend not just fight and flight. So reach out.

The number one thing take away from friends is we can’t do it alone. Ignoring our own needs and those of our immediate family does not help anyone – not you and not your ailing loved one.

2. Accept help when it is offered.  I struggle with this, but I am trying to change that because I am finally understanding you can’t do it alone. If people offer you dinner, take it. If someone you trust offers childcare, take it.

3. Slow down. Take it one day at a time. Or one hour. Or one minute.4. Clear your schedule as much as possible.

5. Meditate.

6. Let people physically comfort you. Embracing long hugs and hand holding and letting yourself cry in front of others.

7. Recharge your batteries. Go on a walk, hit the gym, take a yoga class

8. Nap. Rest until you are better.

9. Sleep. We’re all just giant two year olds without it.

10. Laugh. Some people watch funny movies. I like to exchange ridiculous comments on friends’ Facebook statuses – usually on Friday nights. Because we old, but we are still funny as hell.

11. Stay away from negative media/the “news”.

12. Cry. Watch a sad movie and cry it out. Ugly cry on purpose.

13. Let your kid watch TV sometimes. And don’t feel guilty about it. (We’ve been loving Sid the Science Kid, Elmo’s Potty Time and Little Einsteins. Someone else recommended Kipper for its mellow vibe).

14. Keep a gratitude journal to keep perspective that not every single thing in your life sucks. Take time to add five small things that delighted you each day. I’ve been doing this on and off for years and it has made a huge impact on my happiness.

15. Silly play with your kid. We’ve been puddle splashing and mud stomping lately and while dirty (and gross) little girl has been lit up like a Christmas tree. And in turn, I’ve laughed and played and felt good about connecting with my kid.

16. Solo movie watching during the day. With popcorn. At home or the theater.

17. Eat soup.

18. Eat chocolate – if that’s your thing. Apparently it’s my peeps’ thing. Lots of chocolate on my list.

19. Read a lot.

BONUS!

6 Ways To Reach Out To People Who Are Hurting:

1. Offer to Skype with a friend if you are out of town or scheduling makes it impossible to get together face to face. While it doesn’t allow for hugging, talking to another human’s face is remarkably comforting.

2. Offer to babysit their kids. Nothing is more helpful than someone else taking your kid for an hour or two for fun. Especially if the parents are struggling with depression and fun isn’t on the forefront of their minds (but they still manage to feel terrible about it).

3. Offer to cook them a meal or pick their kids up from school or get them coffee. Families struggling with the basics of life need help with the basics. So if you’ve got an extra batch of veggie soup in your freezer, offer it up. When we first returned from picking up our kiddo, the last thing on our minds was food. And then like magic it appeared on our front porch and I never felt more loved or cared for.

4. Offer to take them to the gym or on a walk or run or yoga class. People need physical activity and to get the ickies out and yet they might be stuck in the caring for others instead of themselves loop.

5. Stop by to give your person a hug. Maybe bring a treat (or not), but hugging them longer than they want to be hugged.

6. Listen and allow people to just be sad without having an solution at the ready. Just being a shoulder to cry on.

Please leave any tips you have used in the comments below.

If you enjoyed this post, get email updates (it’s FREE).

8 Tips: Self-Care for the Holiday Season

8 tips self care holidays

1. Start now.

I know the holidays – Thanksgiving, Hannukkah, Christmas – are weeks away. Now is the perfect time to start taking really good care of yourself or at least start planning what you are going to do! It is so much easier to do something that already has momentum.

Remember – self-care doesn’t have to be all or nothing. It can be small steps each day depending on what you need.

Let’s start now: What can you do today that will show yourself you care?

It can be as simple as going to bed 15 minutes earlier or eating a piece of fruit instead of a cookie.

2. Prioritize feeling good/taking care of yourself over whether you might disappoint others.

Yes, disappointing others sucks. But here’s a secret, it only lasts a little while. This isn’t to say you should not take other people into consideration, it means you deserve to be considered as well.

Taking care of yourself has lasting effects, well beyond the holiday season.

The 100th holiday celebration will go on without you, I promise. Those extra hours you spent soaking in the tub reading a novel you have had trouble making time to read will live on and on in a feeling of deeply caring for yourself.

3. Make a list of what is your minimum self-care.

Get real with yourself. What is the bare minimum for sleep, movement, food, quiet and fun? Not the kind of fun where you spend days recovering (I am looking at you boozy night out), but the kind where you make it through cold and flu season without really ever getting sick?

I have super high minimums for self-care. I share this with you because until really recently I used to think something was wrong with me because I need all this self- care to stay healthy. Turns out, everyone does. Even you!

My minimum self-care is at least 8 hours of sleep a night, some sort of yoga most days (some days a 90 minute class, other days 15 minutes of reset button or some simple cat/cow) fruits and vegetables at most meals (green smoothies make this tons easier) meditation at least 5 days a week (I still love Headspace) and a friend connection – usually a tea date or a lunch out once a week. Oh, and let’s not forget avoiding all forms of cow dairy and shellfish!

Not sure where to get started on your minimum self-care? Want to write your own wellness prescription?

4. Make a list of maximum self-care.

Just for fun take your self-care a step further and imagine if time and money were not a consideration, what would you do to take care of yourself?

I would have weekly therapy, weekly massage, access to a steam room and sauna, at least quarterly girl friend getaways, twice a year yoga retreats and quarterly yoga workshops. And that is just off the top of my head!

That’s fun, huh?

Now let’s try to make some of that happen. Maybe you do something for your birthday or add a massage gift card to your holiday list.

It’s all in the name of good, so do it.

5. Set yourself up for success.

Don’t buy the chips at the store. Or the cookies. Or whatever is your go-to crap food when you have had a terrible day or stressful meeting.

Not sure if you are an emotional eater?

Take a week and write down every single bit of food that passes your lips and for each thing that is being eaten for something other than actual hunger- write the feeling you are eating or the event the came right before you downed those chips or cinnamon toast.

PS – Sometimes my feelings taste like French fries, burgers and bourbon. 

What about yours?

6. Start a weekly review.

Every Tuesday I sit down with my wellness prescription (part minimum and maximum self-care list) and I schedule my sleep, food (breakfast, lunch and dinner), exercise (yoga, cardio and strength training), meditation,  plus my birthday list and I plan my week.

The simple act of visiting these lists at least once a week helps me actually do more self-care and getting it on my calendar makes it feel important and real.

7. Plan something special just for you during the holidays.

Maybe a vegan cheese making class or a yoga workshop or even an at-home pedicure. Something that makes your heart sing.

8. Make your plan visual.

I keep all my wellness prescription items on individual post-it notes on a price of construction paper. I hang this elementary school masterpiece on my closet door. As I complete each item I move it to the done place. Each night I review ( without judgement!) how my day went and note where I might need extra support or focus in the next few days.

It is simple and for me, it works.

How are you planning to take care of yourself this holiday season?

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If you enjoyed this post, get email updates (it’s FREE).

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In case you are looking for more holiday self-care ideas,you might like:

How I Overcame the Holiday Humbug in 7 Steps

75 Ways to Show Yourself Some Love Today

The One Thing You MUST Be Ready To Do To Take Care of You This Holiday Season - a must read for anyone wondering how to respond to rude comments we get from those who love us most.

In Case You Missed It Edition! Volume 47

I’ve found some links to posts that made me laugh, cry, think or at least raise an eyebrow. Please click the links and check out the posts. You may find something that rocks your world too.

Leave me some feedback in the form of comments below on what you liked, what you hated and what you’d like to see more of. I’m here to help you find the best of what is online.

best of the blogs i read volume 47

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My Best Of…

I Spy Kindness.

I love me some kindness so much I wrote a Kindness Manifesto. The stories of kindness in the big city warms my heart.

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Too Small to Fail.

Have you heard about this initiative yet? Oh my goodness, it makes my mama/teacher heart go all pitter patter. Finally, someone is addressing what school teachers have known for years.

Turns out the achievement gap starts before kids even enter school with what researchers are now calling the word gap. Basically middle class kids hear a gazillion more words than their less affluent counter parts and that word gap has significant meaning over the course of a life time.

We can help close the gap. All of us.

Thanks to GoMighty and specifically Blog con Queso’s post The Next Generation of My Goals for the heads up about this work!

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Offended or annoyed by people?

Zen Habits offers 3 Tricks to Deal with People Who Offend You

Yes and Yes offers What To Do When Someone Says Something Offensive – just in time for the holidays!

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 Alexis did a 30-Day Self-Care Adventure. Here she shares her “Best Of”. You may recognize a contributor or two!

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Pumpkin-Pistachio Kale Fried Rice Bowl with Maple Tofu Cubes. That is a whole lot of hippie goodness, friends. I sauteed the kale and added it at the end (the kale was left out of the directions in the recipe) and I used lots more maple syrup than the recipe called for because well, yum. FYI: even more delicious as leftovers.

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That is the In Case You Missed It Edition, folks.

Remember to click the links and leave some comments. This is a conversation, you know.

In Case You Missed Edition Archives -click it to see them all.

Image Source: morgue file.com

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