10 Super Simple Ways to Beat Teacher Burnout

Have you got your sights set on overcoming teacher burnout? Achieving more balance doesn’t have to be the colossal headache that everyone makes it out to be.

Self-care is selfish. I don’t have time. My students have to come first. I shouldn’t feel stressed or overwhelmed. I can’t change anything.

Sound familiar?

You’re not alone. Believe it or not, thoughts like these are common when you’re just starting out, and even if you’re a veteran teacher. We all have fears when we try new things.

But they’re definitely holding you back from having more joy in your work and life.

I used to think that dedicating every waking moment to work was the key to success. If I just worked more and harder, eventually I would get everything done and then I could focus on the rest of my life.

Instead, this hindered my ability to establish a healthy work-life balance. I ended up in burnout and compromised my well-being.

Since then, I’ve learned a lot and I can’t wait to share it all with you.

So take a deep breath and settle in to learn 10 actionable ways to achieve a more balanced and fulfilling teaching experience without having to sacrifice your well-being or constantly put work ahead of yourself.

Yes, you can regain control over your work-life balance, and I’m going to show you how.

#1. Set Goals for Overcoming Teacher Burnout

When you work towards reducing teacher burnout, it can be easy to get lost in the details and forget about the primary goal.

Your primary goal of achieving a healthy work-life balance should always be front and center. Otherwise, you risk succumbing to the common pitfall of burnout.

Start by identifying specific actions that contribute to a more balanced teaching experience.

Break down larger objectives into manageable steps, and prioritize self-care activities within your daily and weekly routines.

Establish realistic timelines to track progress and celebrate small victories along the way.

This approach will help keep your focus on the overarching goal of overcoming teacher burnout and maintaining your well-being.

Download my goal planner in my Educator’s Vault to help you get started:

Pro Tip: You may benefit from placing a positive affirmation about work-life balance on your classroom desk or on your bathroom mirror at home. The daily reminder will boost your confidence and keep you motivated!

#2. Foster a Supportive Community

Did you think you had to tackle the challenges of teaching and overcoming burnout all by yourself?

We are not put on this earth for ourselves, but are placed here for each other. If you are there always for others, then in time of need, someone will be there for you.
— Jeff Warner

It’s a whole lot more fun – and motivating – when you collaborate with other teachers. Think about professional learning communities, online forums, or teacher support groups you can join. Or, look for opportunities to connect at school events, workshops, or conferences.

You can even work together on a well-being workshop or organize a joint classroom project.

In the early stages of my teaching career, I asked for guidance from a seasoned colleague to help me deal with all the responsibilities of teaching.

She shared practical strategies for managing my workload, and became a trusted confidant who listened to my concerns without judgment.

Through our discussions, I learned valuable lessons about setting realistic expectations, prioritizing self-care, and navigating the challenges of the education system.

Here are a few things to keep in mind during your partner search:

First, decide how you want to collaborate. Is it a one-off partnership? Are you looking for a long-term collaborator? Do you want to co-plan units together? Having this in mind beforehand will help you find the right collaborator and set expectations right from the start.
Second, use social media here to your advantage. Look for other educators in your subject area or grade level who have a similar passion for well-being and teaching strategies.
Third, offer to get on a Zoom or meet after school and just chat at first. You want to make sure you vibe well together and would enjoy working collaboratively
Fourth, consider creating a shared online space for collaboration, like a Google Drive folder or a collaborative document, where you can easily share resources and ideas.

Pro Tip: It may take a while to find the right partner but be patient and keep at it. Collaborating with others is one of the fastest and easiest ways to feel supported and overcome teacher burnout.

#3. Remember to Prioritize Self-Care

You may be thinking to yourself, “I don’t have time to exercise or eat well,” but if you don’t take care of yourself, you won’t have the stamina to excel in your teaching role.

Instead, make sure you schedule short breaks throughout the day to do simple self-care, like stretching or enjoying a nutritious snack.

According to PBS Education you should emphasize the urgency of self-care and not wait for significant breaks to prioritize your well-being. Instead, think about how you can practice the “3 R’s” approach – Reflect, Release, and Recharge.

The blog post provides practical tips such as daily reflection, a release ritual for letting go of regrets, and recharging habits like prioritization, bite-sized self-care, and visual cues.

According to a 2022 survey from the National Education Association, 90% of educators reported that burnout is a “somewhat” or “very serious” issue.

Prioritizing your self-care brings several benefits to help overcome teacher burnout. Here are just a few.

Engaging in self-care activities helps you manage stress, reduce anxiety, and prevent burnout.
It builds resilience, providing you with the emotional strength to navigate unexpected challenges and setbacks.
Self-care often involves activities that support physical well-being, like regular exercise, proper nutrition, and sufficient sleep, all of which lead to increased energy levels.
Taking breaks for self-care allows you to recharge, leading to increased focus and productivity during work hours.
Taking time for personal interests and activities outside of work contributes to a sense of fulfillment and purpose, enhancing job satisfaction.

Source: https://www.nea.org/sites/default/files/2022-02/NEA%20Member%20COVID-19%20Survey%20Summary.pdf

You will thank me later when you experience a level of well-being and job satisfaction that exceeds your expectations.

Pro Tip: Not everyone in your professional or personal circle may readily support your commitment to self-care. That’s okay; stay the course in prioritizing yourself. Eventually, as they witness the positive impact on your life and work, they may join you in embracing self-care.

#4. Always, Always, Always Set Boundaries

No matter what your end goal is, always set clear boundaries around your work and personal life because maintaining a healthy balance is crucial for sustained well-being and beating teacher burnout.

If you feel hesitant about doing this, just remember that asserting boundaries is a sign of self-respect. And people will likely appreciate you modeling a commitment to maintaining a healthy work-life balance.

Here’s how to establish effective boundaries:

Clearly define work hours. Clearly communicate your work hours to colleagues, administrators, and even friends and family. Establish specific times for work-related tasks outside of the school day and designate non-working hours for personal time and self-care.
Prioritize breaks throughout the day. Fit in regular breaks during your workday where you can, to recharge and avoid teacher burnout. Do a brain break with your students, stretch while students are working independently, take a short walk during a planning period, or engage in a quick activity that brings you joy and relaxation.
Learn to say “no.” Understand that it’s okay to decline additional tasks or commitments that exceed your capacity. Saying “no” is a powerful way to maintain focus on your priorities and prevent overwhelming workloads.
Establish physical and digital boundaries. Create a designated workspace and time at home for checking work-related emails or messages outside of designated work hours to prevent encroachment on personal time. Let people know in advance when they can expect to hear back from you (I suggest within 1 business day), so they aren’t expecting an immediate reply.
Communicate boundaries clearly and assertively. Articulate your boundaries clearly and assertively with colleagues, supervisors, students, and parents. Effective communication is key to ensuring others respect and understand the limits you’ve set.

Pro Tip: Use your network wisely. Seek advice from colleagues who have successfully established and maintained clear boundaries. Use your network as a source of support and guidance in navigating challenges related to setting and maintaining boundaries in a teaching environment.

#5. Avoid Ignoring the Signs of Teacher Burnout At All Costs

Teachers aren’t the only ones who suffer from burnout. However, a 2022 Gallup Poll found that K-12 teachers are the #1 most burnt out profession in the United States, with 44% of teachers feeling burned out often or always.

That doesn’t mean you will inevitably compromise your mental and physical health and become detached from the joy of teaching.

To avoid this pitfall, prioritize regular self-assessment of your well-being. Acknowledge warning signs, such as persistent fatigue, emotional exhaustion, or a decline in enthusiasm for your work.

Other warning signs of teacher burnout can include:

Change in appetite
Weight gain or loss
Anxiety or depression
Sleep disorders
Irregular hair loss
Inability to enjoy downtime

Recently, I underestimated the impact of persistent stress and ignored the signs of burnout. I found myself increasingly exhausted, disengaged from my passion, and struggling to have energy for anything beyond my workday.

I gained a lot of weight, noticed increased hair loss, and experienced disrupted sleep. No fun!

Recognizing the need for change, I started implementing small, consistent self-care practices, sought support from friends and colleagues, and adjusted my expectations around how much work I should accomplish each day.

Over time, I regained a sense of balance and rediscovered the joy in my work. Now I am much more aware of the warning signs so I can proactively address burnout before it takes a toll on my well-being.

And remember: S.T.O.P. burnout. Stay vigilant about preventing burnout with Stress Signals, Time for Self-Care, Overwhelm Awareness, and Prioritizing Well-Being.

#6. Upgrade Your Mindfulness Techniques

Do you know you could polish up your mindfulness skills to help with teacher burnout? What are you waiting for?

Consider this your official permission slip to build your mindfulness and relaxation toolkit. An excellent resource for this can be found here.

The cliff notes version for those who are busy:

You may not be able to control everything, but you can control your response to daily stress
Deepening the breath helps clear your head and stabilize your heart so you can make better decisions
Awareness of your body gives you clues to where you are holding stress without judgment

Some of the tools I really like are mindfulness practices like meditation and deep breathing. A quick breath activity can shift you immediately from stress to calm. Relaxation techniques like those shared in the article help to alleviate stress and foster resilience.

An example of how I apply this is by taking short meditation breaks (3-5 minutes) or engaging in deep breathing exercises. This simple practice has helped me promote a positive mindset and combat burnout in the moment.

#7. Why Should You Celebrate Accomplishments?

Look, I hear you, celebrating achievements takes time and energy. I’ve been there and avoided acknowledging my wins.

However, neglecting to celebrate can result in missed opportunities for personal and professional growth..

Don’t snooze on recognizing your accomplishments, friend.

Recognizing and celebrating accomplishments influences your well-being. It helps you find joy and fulfillment in your work, acting as a buffer against teacher burnout. It helps build resilience and a sense of purpose in the face of adversity.

A culture of recognition and appreciation also reduces feelings of isolation and builds community among educators. So prioritizing celebration in your school helps cultivate a supportive culture.

There are a few things I’ve tried that are huge energy-savers with this:

Reflect on Your Progress

Regularly taking a moment to reflect on your journey and accomplishments helps you stay connected to your goals and reinforces a positive mindset. This acts as a mental recharge by reminding you of the positive strides you’ve made.

]It helps maintain motivation, fosters a sense of accomplishment, and prevents the draining effects of constant self-criticism.

Track Your Progress

Use tools like Confetti to track and celebrate your achievements digitally. This provides a visual representation of your progress and makes the celebration process more efficient. And the tool reminds you of your wins!

Achievement trackers not only provide a streamlined method for celebration, but also act as a time-saving energy booster. The quick, tangible reminder of your successes reduces the mental effort to recall and appreciate your accomplishments.

Embrace Positive Affirmations

Incorporate positive affirmations into your daily routine. These affirmations serve as powerful reminders of your capabilities and the value of your contributions.

These affirmations contribute to a positive mindset which reduces stress, bolsters self-confidence, and saves mental energy by minimizing self-doubt and negative thinking.

Remember, “Celebrate what you’ve accomplished, but raise the bar a little higher each time you succeed.” — Mia Hamm

#8. Good News: You Can Reclaim Time with the Pomodoro Technique

Don’t worry if you haven’t heard of the Pomodoro technique.

Part of what makes this time management strategy so effective for overcoming teacher burnout is that it’s super simple to use.

Thankfully, you have me to teach you all about optimizing your time with the Pomodoro technique.

The Pomodoro technique involves breaking your work into intervals, traditionally 25 minutes in length, separated by short breaks.

This method is especially helpful for teachers looking to manage time efficiently during classroom activity and administrative tasks like lesson planning or grading.

Here are a couple of ideas to get you started.

In the classroom:

Set a timer for 25 minutes during focused student work or group activities. This encourages students to stay on task and provides a clear structure for the activity.
Use the short breaks (5 minutes) between Pomodoros for quick brain breaks, movement breaks, or free talking.

For administrative tasks:

Allocate one Pomodoro (25 minutes) to outline your lesson plan, or focus on grading. The time constraint promotes focused and efficient work.
Take a 5-minute break between Pomodoros to stretch, reflect, or jot down any adjustments needed for the next round.

Now you are ready to get started with the Pomodoro technique. Next, on with our final two ways to achieve a more balanced and fulfilling teaching experience.

#9. Don’t Isolate

[The last two points should be relatively quick as many readers lose focus towards the end, keep your most important pieces of advice closer to the front of the article.]

The temptation to go into isolation when you’re experiencing teacher burnout can be great, but it can have consequences on your mental health.

It’s important not to withdraw from colleagues, friends, or support networks when dealing with burnout. Isolating yourself can intensify feelings of overwhelm and disconnection.

Instead, you can actively seek out and foster a supportive community (remember #2?), share experiences, and collaborate with peers to navigate challenges collectively.

Building a network of understanding colleagues or trusted friends and family members can provide valuable insights and emotional support. With colleagues, you can build on a sense of shared purpose to help combat burnout.

#10. Laughter Is the Best Medicine

Achieving a burnout-free teaching experience can be hard. This is why it’s essential to keep up the momentum and good humor by incorporating a bit of laughter into your day!

Whether it’s starting your day with a funny podcast, sharing jokes or memes with colleagues, or even adopting a quirky classroom tradition, injecting humor into your day can make the work more enjoyable.

All kidding aside, maintaining a lighthearted approach to challenges is a powerful tool in beating teacher burnout.

Laughter not only reduces stress, but also sets a positive tone. This makes it easier to navigate the ups and downs of the teaching profession.

So, find your favorite source of humor and make it a staple in your routine as you work towards a more joyful and fulfilling teaching experience!

There you have it!

I help educators move from burnout to feeling confident in your expertise and tools to effectively teach while having more work-life balance.

Did you find these tips helpful? Share your top tip to stay motivated on the path to beating teacher burnout in the comments below!

If you still need guidance, get in touch here. There are no silly questions, and I am always happy to hear from you unicorn teachers.

For more on overcoming burnout, including how to have more joy and work-life balance, check out the posts below:

And finally, I created a step-by-step Teacher Mindset Cheat Sheet to help you get started with shifting your mindset to one that sets you up for success.

Click the image below to download the Teacher Mindset Cheat Sheet now