Tuesday-Thursday-CRANK IT UP!

Friday-Share with a colleague or share here with all of us!

This weeks invitation-Each day this work week, take one of the below 5-minute actions related to your physical wellness:

-Prepare fresh vegetables so they are in your fridge and ready to eat

-Create a evening ritual that helps prime you for a restful sleep

-Meditate (Calm is currently on sale!)

-Take a short walk during your work day

-Begin your day with 1, 8oz cup of water

-Take supplements and medications as prescribed

-Drink water based on your body weight

-Work out (reminder, this is a 5 minute activity if you are not used to working out)

-Stretch (use a foam roller, do a yoga workout)

-Begin a gratitude journal

-Sit in silence

-Step outside and get some fresh air

-Have a healthy snack

-Dance

-The hustle of those no prep days am I right? Take your lunch do not skip it!

-Try prepping your meals the night before (need tips, I prepare food each Sunday for the week)

Drink more WATER!

-But, no preps, when will I use the restroom? Water is a right not a privilege, as is the bathroom. Call on each other!

-Follow the 8x8 rule, 8oz of water, 8x a day!

-For one meal a day, after you sit down to eat, make a mental note of the halfway point in your food. When you reach that point, put down your utensil and simply pause for 1 full minute or even longer. Don't do anything else during that time. Simply sit and take stock of how you are feeling.

-Do this task with one meal each day.

Dial it up-Do this for every meal each day. Invite others to do the same.

Dial it down-it may feel more doable at dinner, when we are outside of school. Perhaps, every other meal?

"for most adults, getting seven to eight hours of sleep a night might be the most important thing we do to improve our future physical and mental health."

This weeks invitation-

Monday-

Work to keep your bedroom quiet, cool and dark. Try using a fan or noise machine (need a great one, ask me!)

Tuesday-

Experiment with an evening snack. Have a very small meal it could promote a better quality sleep.

Wednesday-

Limit caffeine intake. Plan your last caffeinated beverage of the day based on your anticipated sleep time. My last one is at 4p.

Thursday-

The HARDEST thing EVER!

Avoid screen time before bed.

Someone please help me with this!

Friday-

Commit to waking up at the same time each day.

4:45 am here!

Reflect on ways this makes you feel throughout the week. Why do we neglect sleep? Is it worth it?

Decide three things-
1.) When you will start
2.) When you will end
3.) What you will do during that time

It can be simple, like trying a yoga video at home, or stretching during your favorite TV show. Cardiovascular Health can include a walk in your neighborhood, or jumping jacks in your bedroom.

Keep track of your planned movement and your executed movement. Share with the group!

Did exercise help promote better sleep? 

Stay tuned for an invite to a Yoga class brought to you by your Social Committee.

Seems simple right?

-Watch a funny video

-Spend time with animals

-Be silly

-Sing at the top of your lungs

-Make a list, keep track of the funny things your students say

-Learn and share

Track your sleep in the following way-

The time you fell asleep

Time you woke up

Interrupted sleep total

How do you feel based off this data?

Consider for a moment how scrolling may be impacting your happiness.

This weeks invitation-

Monday-

Keep a running record of how many times you pick up your phone/track screen time.

How does this number make you feel?

Tuesday and Wednesday-

Purposefully choose 15 sequential minutes in your day to unplug completely. Use no electronic devices what so ever during this time.

Thursday and Friday-

You made it 15 minutes, can you make it 30? Push yourself to see how long you can go.

Post below, I plan on trying and sharing in the Padlet.

We often get wrapped up in how we look. We focus on a number on a scale or our clothing size.

But how do you want to feel?

This weeks invitation-

This week is different the the previous. Work on identifying and creating a list of how you want to feel. Perhaps we start with how we want to feel at home? Then we move to work?

Take one minute to look at the words in the comments and choose the word that feels most suitable to you.

This weeks invitation-Don't schedule yourself all available hours.

-Allow yourself time-allow 10 extra minutes in the morning so you don't feel rushed, fight the snooze button.

-Schedule a 30 minute block strictly for things you enjoy. Do this daily!

-Eat at lunch time

-Be present at times-PUT YOUR PHONE AWAY WHEN WITH LOVED ONES!

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-Review your sleep schedule and routine

-Implement different strategies

--set the thermostat between 60-67

--Charge your phone in another space

--Don't use anything for at least 1 hour with a screen

--Try a sleep story or meditation

--Use amibien light