A look at how to reclaim your Sunday and rid yourself of teacher stress.
Teacher stress. The two words have become synonymous with each other in my staffroom and also at the weekend in my house. How do you spend your Sunday as a teacher? A lazy morning with breakfast in bed? Watching your favourite Netflix series? Do you sit and dread going to work? Or (my favourite) is it an day of procratinisation in the form of cleaning, folding, wiping down the kitchen sides till they are soaking – anything to avoid getting ready for the dreaded Monday morning of teacher stress.
In order to put a stop to this ridiculous notion that you should be worrying about work even when you’re not actually at work, I have a handy list of things to put into practise to reclaim Sunday as your own! I recommend you do this EARLY. I mean as soon as you get up so the rest of the day is yours to do as you please.
5 things you can do to be less stressed.
Create a teacher tick list.
Yes, I know. A list. But a tick list has that added sense of achievement when you physically tick it off and reduces teacher stress. I recommend the 3, 4, 5 method (or any combination using a similar ratio). Write three things you absolutely cannot get away with. By this I mean, you’re going to get a disciplinary if you don’t complete it. Write those things there. Now write four things down that you want to get done but no one is going to sack you for, like marking. Lastly, write down 5 things that you need to do but someone will remind you. And, yes, I absolutely mean things adding to a SEND report. Someone will remind you; worry about that then. Download our FREE printable tick list! to see how this can revolutionise your life.
Prep your food.
An obvious one, I know. But, my gosh, it helps. Who wants to get mayonnaise all over their suit jacket at 7am? Getting your lunch prepped the night before so you can spend more time in bed or relaxing in the morning means a smoother start to your day and reduced anxiety. What helps me is batch cooking on a Saturday or Sunday so I have five lunches. This usually consists of a two main meals that I’ll swap out for each other so I’m not having the same thing every day. Have a look at our cheap and cheerful batch cook recipes that’ll get you planned and ready for the week ahead.
Get you bag and clothes ready.
As a child we were conditioned to do this (my mother had four of us so it was a must) over our designated dining room chair. Take the time to iron your clothes the night before – or if you can, on Friday and hang them up. By the way, if you’re like me and don’t iron then 100% still get your clothes ready: pop them on a hanger, underwear and all. Who wants to be fishing round for a pair of tights that don’t have a hole in the toe on a winter’s morning? Not me. Again. Be consistent and you get 5 minutes back of relaxation every morning.
Wash your hair on Sunday evening.
Do it. Grin and bear it when you’re absolutely shattered from washing up that Sunday roast pan and/ or you’ve put the kids to bed. Do it and in the morning you will feel fresher. I even deliberately leave my hair so I can wash it on Sunday. Now, of course this depends on hair type, but you get the idea; make sure your hair is clean. You feel clean. You feel better. Your morning runs smoother.
Check your emails ONCE.
I get into work quite late sometimes if I’m doing the school run – 8:20am. When I have a late morning, a surprise email about something that needed to be done by 8:00am that morning can put my head in a spin. It’s not that I would actually do it if was unreasonable at 3:00pm on a Friday, it’s just that I don’t want any surprises. At least if I know, I can own my own ‘disobedience’. I can also mentally plan things such as any room changes and last minute things like a broken library printer. Oh, and that’s checking ONCE. No more, no less!
So, remember, the earlier you complete the things on your list, the less mental chatter and the more present you can be and own your Sunday!
The Invisible Teacher has been working in inner-city secondary schools for 12 years across the heart of England.
The Invisible Teacher has been working in inner-city secondary schools for 12 years across the heart of England.
