In your search on how to find balance and avoid burnout, you have come across this all-important post that can teach you everything you need to know about teacher well-being without compromising your commitment to your students or feeling guilty for taking care of yourself.
Creating balance is crucial for maintaining not just your health, but your long-term career satisfaction and the quality of your teaching.
Why? Because a healthy, balanced teacher is more effective, creative, and empathetic in the classroom—qualities your students deserve and that you deserve to feel proud of.
In this post, we will be covering:
- Defining the 3 Bs of teacher well-being
- Common pitfalls to avoid on the path to balance
- Practical tips for putting the 3 Bs into action
Oh, and if you want more about teacher burnout, take a look over here: Everything You Need to Know About Teacher Burnout: 10 Secrets
Click the image below to download your free Teacher Mindset Cheat Sheet now >>
Defining the 3 Bs of Teacher Well-Being
Let’s start with the basics. What are the 3 Bs of teacher well-being?
- Brain: Prioritize mental wellness by addressing stress, cultivating mindfulness, and building resilience. Your brain drives every decision and reaction you make as a teacher, and taking care of your mind is essential for avoiding overwhelm and burnout.
- Body: Prioritize physical wellness through movement, nutrition, and rest. A healthy body keeps your energy up and helps you handle the daily challenges of teaching without constantly running on empty.
- Boundaries: Set boundaries to create balance between your personal and professional life. Boundaries prevent you from overextending yourself, saying yes to too many commitments, and sacrificing your own well-being for your job.
Part of achieving balance in your teaching career is defining what this success means in both the wider world of education and for your personal well-being.
Dr. Brené Brown, a researcher and expert on resilience, describes balance as the ability to prioritize well-being without sacrificing commitment to your work.
She emphasizes that creating balance is not about doing everything perfectly but about making intentional choices to care for your mental, physical, and emotional health.
Do you agree with Dr. Brown? I’d love to hear your thoughts in the comments below.
The next step in defining balance involves determining what this means for you personally.
Ask yourself:
- What does a balanced life look like in the context of my teaching career?
Is it a clear separation between work and personal time? Is it finding joy in both your professional and personal pursuits? - Why is achieving balance important to me and my career?
Is it about avoiding burnout, being more present with your family, or simply finding renewed passion for teaching? - How will I know when I’ve achieved balance?
Will it be when you feel energized at the start of each school day? Or when you can leave work at work and fully enjoy your downtime?
These questions will help you get clear on what balance means to you and why it’s worth pursuing.
Defining this outcome is crucial because when you know what balance looks like for you, you can set realistic goals and boundaries to achieve it.
Click the image below to download your free Goal Planner now >>
Examples of Teacher Well-Being From Top Experts
I’m sorry to tell you this, but you’re not the first person to want to find balance in your teaching career without experiencing burnout and constant stress.
Many educators and experts have tackled this challenge and shared valuable insights on achieving well-being through intentional self-care, boundaries, and resilience.
Let’s listen to what well-being advocates have to say about achieving balance in demanding careers.
Dr. Brené Brown on the Power of Boundaries
Dr. Brown is a leading researcher on vulnerability, courage, and resilience. She emphasizes that setting clear boundaries is essential for finding balance and preventing burnout.
Dr. Brown says, “Daring to set boundaries is about having the courage to love ourselves, even when we risk disappointing others.”
According to her, knowing where to draw the line is a critical skill for maintaining mental and emotional health, especially in high-stress environments like teaching.
Watch Dr. Brené Brown discuss the importance of boundaries.
Angela Watson on Prioritizing Teacher Well-Being
Angela Watson, a well-known educator and founder of Truth for Teachers focuses on helping teachers create a balanced and fulfilling career.
In her talks and blog posts, Angela frequently discusses the importance of mindset and setting boundaries.
She states, “You can’t do it all and do it well. You have to make peace with letting some things go so that you can focus on what truly matters.”
Her emphasis on intentionality and giving yourself permission to step back resonates with many teachers looking to create a healthier work-life balance.
To hear Angela’s practical advice on teacher well-being, you can check out this podcast episode on “Making Teaching a Sustainable Career.”
Elena Aguilar on the Role of Resilience
Elena Aguilar, an expert in educational coaching and author of “The Art of Coaching” and “Onward,” highlights the connection between resilience and well-being.
She argues that resilience isn’t just about enduring difficult situations but about responding to challenges with intention and emotional agility.
She often says, “Resilience is not a trait that you have or don’t have. It’s something you can cultivate through practice.”
Building resilience helps teachers manage stress and find fulfillment even when faced with setbacks.
To dive deeper into Elena’s insights on resilience, check out this podcast episode on cultivating emotional resilience in education.
Avoiding Burnout
You’ve heard some great advice on achieving balance through the 3 Bs, but concerns about burnout might still keep you feeling overwhelmed, stressed out, and unable to enjoy the wins.
However, avoiding burnout doesn’t have to be complicated.
Here are some common pitfalls that can throw you off track, and how to steer clear of them:
Overcommitting and Saying Yes to Everything
It’s tempting to say yes to every request, whether it’s organizing after-school programs, staying late to help a student, or replying to emails well into the night.
But constantly overcommitting leads to burnout and leaves little room for rest or self-care. To combat this, practice saying no to tasks that don’t align with your priorities or well-being.
Remind yourself that saying no to some things means saying yes to your health and energy. If you need help setting boundaries, check out my post on establishing healthy professional boundaries.
Neglecting Your Physical and Mental Health
Teaching is demanding, and in the hustle to keep up, it’s easy to put your physical and mental health on the back burner.
But here’s the truth: neglecting your health will only drain your energy and make it harder to be the effective, creative teacher you aspire to be.
Prioritize your well-being by scheduling time for activities that recharge you—like taking a walk, doing yoga, or enjoying a hobby you love. A healthy body and mind are essential to avoiding burnout.
Blurring the Lines Between Work and Personal Life
Without clear boundaries, your work life can easily spill into your personal time, leaving you with little room to relax and recharge.
The key to preventing burnout is to set and protect clear boundaries. Decide on a specific time to end your workday, and make it a non-negotiable habit to disconnect from emails and work tasks.
It might feel uncomfortable at first, but in the long run, it’s essential for sustaining your well-being.
Want to learn how to set better boundaries? Check out my related post on creating work-life balance for teachers.
Benefits of Teacher Well-Being
You know you want to achieve balance and avoid burnout, but what exactly are the benefits of prioritizing your well-being as a teacher?
Increased Energy and Joy
When you prioritize your well-being, you’ll notice an increase in your energy levels and overall sense of joy.
This is because taking care of your brain, body, and boundaries allows you to recharge and bring your best self to the classroom.
For example:
I remember when I first started intentionally setting boundaries around my work hours. Initially, it felt uncomfortable to step away from grading or say no to late-night emails.
But over time, I noticed a significant difference in my mood and energy. I was no longer feeling drained at the end of each day, and I started to genuinely look forward to work again.
Greater Effectiveness in the Classroom
When you’re well-rested and taking care of your mental health, your creativity and effectiveness in the classroom improve.
You’re able to approach challenges with a clear mind, respond to students with empathy, and create engaging lessons that resonate with them.
Research shows that teachers who practice self-care report higher levels of job satisfaction and lower levels of stress.
As a result, they’re more patient, innovative, and better equipped to foster a positive learning environment.
Building a Culture of Well-Being for Students
When you model well-being, you’re not just helping yourself—you’re setting an example for your students.
By showing them how to set boundaries, practice mindfulness, and value self-care, you’re teaching them lifelong skills that extend beyond academics.
You’re creating a classroom culture where well-being is prioritized, making it a space where both you and your students can thrive.
By prioritizing your own well-being, you’re not only creating a more fulfilling career for yourself but also enhancing the learning experience for your students and building a healthier school culture.
Related post: How to Incorporate Mindfulness Practices in 6 Easy Steps (So You Can Improve Focus and Emotional Regulation)
Downsides of Achieving Balance
No matter how excited you are about achieving balance and avoiding burnout, it’s important to set expectations and consider the potential downsides.
That doesn’t mean you should pack it in or give up, but when you know what challenges may arise, you can be better prepared.
Here are some common downsides:
Feeling Guilty for Setting Boundaries
When you start setting boundaries to prioritize your well-being, you may experience guilt.
Teachers often feel responsible for meeting everyone’s needs—students, colleagues, parents—and saying “no” can feel uncomfortable.
This guilt can create self-doubt and make you question whether you’re doing enough.
Pushback from Others
Implementing new boundaries can sometimes lead to pushback from colleagues, administrators, or even parents.
They may not understand your need for balance and expect the same level of availability or commitment as before.
This can lead to feeling pressured to explain or justify your decisions, which is a common challenge for teachers trying to protect their personal time.
Short-Term Discomfort in Breaking Old Habits
When you’re used to overextending yourself or neglecting your well-being, transitioning to a balanced approach can feel uncomfortable at first.
You might find it challenging to break old habits, like working late or skipping meals to finish grading.
This discomfort can lead to moments of frustration and a temptation to slip back into old routines.
Have I scared you away from finding balance and avoiding burnout? I hope not!
These challenges are common, but they’re also manageable. It’s about recognizing these potential downsides and proactively addressing them so you can stay focused on your journey to well-being.
Check out this video to learn how to deal with some of these downsides so you can stay motivated and focused throughout the journey.
Examples & Case Studies of Achieving Teacher Well-Being
Now that you’re aware of the pitfalls and downsides, I want to inspire you. Here are some examples from educators who have transformed their well-being.
Take Michele. Before working together, Michele was passionate about her role as a music teacher but felt overwhelmed, like her brain was “a bunch of wires on the floor,” as she described it.
She struggled with staying organized and managing time boundaries, which led to increased stress and anxiety.
After going through my program, Michele successfully redefined her approach to self-care and classroom management. She not only unraveled those metaphorical wires but also experienced more creativity and engagement in her classroom.
One major success was her spring concert, where improved organization and stronger student connections led to a seamless and motivating experience for her students.
And then there’s Aprill. As a long-time educator, Aprill loved working with students but faced new challenges after the pandemic, including disengaged students and increasing stress from administrative demands.
Aprill expressed concerns about finding excitement in teaching again.
Through the coaching process, she embraced the idea of fostering wonder and curiosity in her students. This shift in mindset helped her re-engage learners and feel more inspired by her work.
Aprill specifically emphasized how having a safe space to reflect and problem-solve gave her the courage to tackle these challenges and find balance.
One of the things that convinced me that overcoming burnout was so important to my overall success in helping other educators thrive was realizing that self-care isn’t selfish – it’s essential.
I’ve experienced the exhaustion and overwhelm of teaching firsthand, reaching a point where I questioned how much longer I could keep going. My own tendencies toward burnout have followed me throughout my career.
This led me on my own journey of discovery, where I discovered the power of setting boundaries, embracing mindfulness and energy work, and focusing on supporting my brain, body, and emotions.
Today, I use my experience to help other educators break free from burnout, regain their passion, and create thriving, balanced classrooms.
Practical Tips for Putting the 3 Bs into Action
Right, you’ve understood the goal, and you have been thoroughly inspired by the incredible success stories above. Now it’s time to dive into the steps so you can achieve balance too – all without complications of burnout.
Step 1. Cultivate a Positive and Resilient Mindset (Brain)
If you’ve read this far, you already know that achieving balance starts with taking care of your mental well-being, and that’s a great start.
You’re about to embark on a journey that may challenge you, but it will also help you become a more resilient, positive, and fulfilled teacher.
Just remember, 80% of anything you do is your mindset.
So ask yourself: How determined are you to prioritize your well-being and avoid burnout?
When you cultivate a resilient mindset, you can approach every challenge as an opportunity for growth rather than something to fear.
Remember a time when you faced a tough situation—maybe it was your first year of teaching, a challenging student, or a lesson plan that didn’t go as expected. Think about how you felt at that moment and how you pushed through.
You did it then, and you can do it now. Keep that picture in your mind because you’re in for an incredible journey that is not without its ups and downs, but your resilience will carry you through.
To get started, focus on these simple practices to build a positive and resilient mindset:
- Start a Reflection Journal: Take a few minutes each day to jot down your successes, challenges, and things you’re grateful for. Reflecting on these moments can help you maintain perspective and appreciate your progress, even on the tough days.
- Practice Mindfulness: Incorporate short mindfulness exercises into your routine. Just a few minutes of deep breathing, meditation, or guided visualization can help you stay centered and respond to challenges with clarity and calm.
- Reach Out for Support: You don’t have to do this alone. Connect with colleagues, join a Professional Learning Community (PLC), or book a coaching session to share insights and find encouragement. Building a support network helps reinforce your growth and keeps you motivated.
Click the image below to download your free Teacher Mindset Cheat Sheet now >>
Step 2. Next, Prioritize Your Physical Wellness (Body)
It’s critical for you to prioritize your physical wellness to maintain balance and avoid burnout.
Neglecting your body can leave you feeling exhausted, which impacts everything from your classroom energy to your resilience in handling daily challenges.
You might be thinking, “I don’t have time for exercise or meal planning,” or perhaps you’ve convinced yourself that you’ll just push through, sacrificing physical health to catch up on work.
But ignoring your body’s needs isn’t sustainable. You can’t pour from an empty cup.
You’re in luck because I have another post on 10 Super Simple Ways to Beat Teacher Burnout.
Here’s how to start prioritizing your physical wellness:
1. Schedule Time for Movement
Don’t leave exercise to chance; schedule it like you would an important meeting.
Whether it’s a quick walk during lunch, a yoga session after school, or a full workout routine, make movement a non-negotiable part of your day.
Planning your exercise ahead of time helps you stay committed and reduces decision fatigue.
- Tip: Plan your movement sessions for the week every Sunday. Write them into your planner, and think of them as appointments with yourself.
- What this does: Scheduling exercise ahead of time makes it easier to follow through and reinforces the idea that your wellness is a priority.
You can also prep your gear the night before. The more prepared you are, the fewer excuses you’ll have to skip it.
2. Eat to Fuel Your Body
Prioritizing healthy nutrition is key to keeping your energy levels stable and avoiding that afternoon slump. Plan simple, balanced meals and snacks that nourish you throughout the day.
- Tip: Prepare easy snacks, like sliced veggies, nuts, or protein bars, that you can grab on the go.
- What this does: Planning ahead prevents reaching for sugary or processed foods when you’re hungry and short on time.
Stay hydrated! Keep a water bottle at your desk or in the classroom and aim to drink consistently throughout the day. Hydration helps maintain focus and energy.
3. Prioritize Sleep
You’ve probably heard it before, but sleep is crucial for your overall well-being.
Aim for 7-8 hours of rest each night to keep your mind and body functioning at their best. Sleep not only improves mood and cognitive function but also helps your body recover from the demands of the day.
- Tip: Establish a consistent bedtime routine that signals to your body it’s time to wind down. This could include reading, gentle stretching, or turning off screens 30 minutes before bed.
- What this does: A routine helps regulate your sleep patterns and ensures you wake up refreshed and ready to face the day.
You can also set an end-of-day alarm as a reminder to stop working and start relaxing. This will help you transition out of “work mode” and prepare for a restful night.
4. Create Micro-Routines for Physical Wellness
Don’t underestimate the power of small actions. Build micro-routines into your day to keep wellness top of mind.
For example:
- Tip: Take short stretching breaks between classes or meetings to release tension.
- What this does: This helps prevent stiffness from sitting and refreshes your mind, making you more alert and present for your next task.
Incorporate breathing exercises or quick mindfulness breaks between classes. When transitioning from one lesson or activity to another, take 1-2 minutes to focus on deep breathing or a simple mindfulness exercise.
This helps regulate your nervous system and re-centers your focus, especially after a hectic class.
Remember: Prioritizing your body isn’t about making drastic changes all at once. It’s about small, intentional choices that lead to a healthier, more balanced life.
Step 3. Establish and Protect Your Personal Time (Boundaries)
Prioritizing your physical wellness will only get you so far without setting clear boundaries to protect your personal time.
Even with good self-care practices in place, if you constantly allow work to spill into your evenings, weekends, and mental space, you’re on a fast track to burnout.
You need boundaries to maintain the balance you’ve worked so hard to build.
That’s why establishing and protecting your personal time is essential every day. Boundaries allow you to create a clear separation between your professional and personal life, giving you the space to rest, recharge, and engage in activities that restore you.
Let’s explore some actionable strategies for creating and maintaining boundaries that help you find balance:
1. Create a Clear End to Your Workday
One of the most effective ways to set boundaries is to establish a firm cutoff time for when you’ll stop working. Decide on a specific time each day to step away from school-related tasks, and stick to it as much as possible. This allows you to mentally transition out of “teacher mode” and focus on your own well-being.
- Tip: Set an “end-of-work” alarm on your phone. When it goes off, it’s time to shut down your computer, tidy up, and leave work behind for the day.
- What this does: An alarm acts as a physical reminder to respect your workday boundaries and prevents work from creeping into your evening.
- Mini-step: Leave your work bag at school or in your car. This small change can help eliminate the temptation to pull out your lesson plans or grading after hours.
2. Say No with Confidence
As teachers, we’re often asked to take on extra commitments like after-school clubs, committees, or events. While some of these opportunities may be fulfilling, others can drain your energy and add unnecessary stress. Learning to say “no” confidently is crucial for protecting your personal time.
- Tip: Before agreeing to new tasks or commitments, take a moment to ask yourself, “Does this align with my priorities and well-being?” If the answer is no, it’s okay to decline.
- What this does: This practice helps you prioritize the activities and commitments that truly matter to you, reducing overwhelm and maintaining your energy.
- Mini-step: Prepare a polite “no” statement in advance. For example, “Thank you for thinking of me, but I’m focusing on my current responsibilities right now.”
3. Set Boundaries with Technology
It’s easy to stay connected to work 24/7 through email notifications and online communication tools. However, this constant connectivity prevents you from fully unplugging and recharging. Establish tech-free zones or times to help you disconnect.
- Tip: Turn off email notifications after your workday ends. Set your phone to “Do Not Disturb” mode during personal or family time to avoid distractions.
- What this does: Limiting notifications prevents work-related interruptions and allows you to be fully present during your off-hours.
- Mini-step: Designate a tech-free space in your home. For example, make your bedroom or dining area a no-phone zone to create a clear boundary between work and relaxation.
4. Schedule Personal Time and Honor It
Just as you schedule meetings and classes, make it a habit to schedule personal time for activities that bring you joy and relaxation. Whether it’s a walk in the park, reading a book, or catching up with a friend, put it on your calendar and commit to it.
- Tip: Treat your personal time with the same importance as a meeting or deadline. Block out time on your calendar for hobbies, relaxation, or social activities and stick to it.
- What this does: Scheduling personal time helps you prioritize self-care and ensures that you’re making room for what matters to you outside of work.
- Mini-step: Consider adding “white space” to your schedule—short breaks or buffer time between commitments. This prevents back-to-back tasks from overwhelming your day and gives you room to breathe.
Final Thought: Boundaries aren’t about creating rigid rules; they’re about creating space for the things that matter most to you. By establishing clear boundaries around your work and personal life, you’re giving yourself permission to rest, recharge, and be the best teacher you can be.
If you want a deep dive on setting boundaries for work, this blog post walks you through saying no to extra work!
Before You Go: Tips and Reminders
I know I’ve just given you a lot to sink your teeth into, and I believe in your ability to make these changes and find the balance you deserve.
You’ve got this!
Here are some reminders and top tips before you go on your way towards achieving balance and avoiding burnout:
- Always prioritize your well-being by setting clear boundaries, caring for your physical health, and maintaining a positive mindset.
- Never forget that taking time for yourself isn’t selfish; it’s essential for sustaining your energy and passion as a teacher.
- Remember that small, consistent actions—whether it’s scheduling personal time, practicing mindfulness, or asking for support—add up to big transformations in your well-being.
By embracing the 3 Bs—Brain, Body, and Boundaries—you’re giving yourself the best chance to thrive both inside and outside the classroom. Stay committed to your well-being, and watch the positive impact it has on your life and teaching!
And if you need more help and advice, there’s always my free Teacher Energetic Reset call.
Further Resources on Teacher Well-Being
As you can imagine, a lot of research went into this post, and these are my favorite resources to help you achieve balance without burnout:
- The Educator’s Vault – my hub of free resources
- Book: Set Boundaries, Find Peace by Nedra Glover Tawwab
- Course: Ignite Your Teaching Magic
- Podcast: Angela Watson’s Truth for Teachers
- Post: Energy Management Mastery: A Beginner’s Guide for Teachers
- Post: 5 Hidden Costs of Ignoring Teacher Self-Care (And How to Fix Them)
- The Playground – free Facebook group
A Final Word
It’s easy to get caught up in the demands of teaching and feel like you need to be everything to everyone.
But prioritizing your own well-being isn’t selfish—it’s essential.
When you take care of your brain, body, and boundaries, you’re not just doing it for yourself; you’re doing it for your students and your loved ones, too.
For more info on how I can help you teach with joy, check out all my services here.
I am always an email or DM away @HollyKingEd.
