1 00:00:00,960 --> 00:00:06,390 Heidi: This is episode 274 of Teacher Approved. 2 00:00:06,390 --> 00:00:09,450 You're listening to Teacher Approved, the podcast helping 3 00:00:09,450 --> 00:00:13,200 educators elevate what matters and simplify the rest. I'm 4 00:00:13,200 --> 00:00:13,950 Heidi. 5 00:00:13,950 --> 00:00:17,100 Emily: And I'm Emily. We're the creators behind Second Story 6 00:00:17,100 --> 00:00:19,350 Window, where we give research-based and 7 00:00:19,350 --> 00:00:22,470 teacher-approved strategies that make teaching less stressful and 8 00:00:22,470 --> 00:00:25,905 more effective. You can check out the show notes and resources 9 00:00:25,905 --> 00:00:28,815 from each episode at secondstorywindow.net. 10 00:00:28,815 --> 00:00:31,665 Heidi: We're so glad you're tuning in today. Let's get to 11 00:00:31,665 --> 00:00:36,675 the show. 12 00:00:36,675 --> 00:00:40,215 Emily: Hey there! Thanks for joining us today. Today we are 13 00:00:40,215 --> 00:00:43,365 talking about back to school stress and how to handle it in a 14 00:00:43,365 --> 00:00:46,890 way that doesn't wreck your body or your budget. Plus, we've got 15 00:00:46,890 --> 00:00:51,240 a teacher-approved tip for prepping now for inside recess. 16 00:00:51,240 --> 00:00:54,300 Heidi: But first, let's start with a try it tomorrow, where we 17 00:00:54,300 --> 00:00:56,940 share a quick win that you can try right away. Emily, what do 18 00:00:56,940 --> 00:00:58,290 you have for us this week? 19 00:00:58,290 --> 00:01:02,220 Emily: This week, how about pre-writing one email you know 20 00:01:02,220 --> 00:01:05,370 that you're going to send several times. So pick a message 21 00:01:05,370 --> 00:01:07,950 that you type over and over, like your student is missing 22 00:01:07,950 --> 00:01:11,625 work, or here's a great thing your student did today, emails 23 00:01:11,625 --> 00:01:14,655 that you know you're going to send, and then save that as a 24 00:01:14,655 --> 00:01:16,365 template or a draft. 25 00:01:16,365 --> 00:01:19,215 Heidi: You will be so happy to start off the year with some of 26 00:01:19,215 --> 00:01:22,785 these already handled for you. But as you go through the year, 27 00:01:22,785 --> 00:01:26,505 keep a running list of the types of emails you send often, and 28 00:01:26,505 --> 00:01:29,595 then you can add those to your template library for the future. 29 00:01:29,595 --> 00:01:32,055 Emily: Yeah, that's going to save you so much time and hassle 30 00:01:32,100 --> 00:01:35,130 going forward. If you like this idea or anything else we share 31 00:01:35,130 --> 00:01:37,920 here on the podcast, we would love it if you took a second to 32 00:01:37,920 --> 00:01:41,970 give us a rating and a kind review on your podcast player. 33 00:01:41,970 --> 00:01:45,300 Heidi: Now hopefully, as you are listening, you still have lots 34 00:01:45,300 --> 00:01:49,230 of long summer days ahead of you. But according to the 35 00:01:49,230 --> 00:01:52,170 calendar, some of you are heading back in the next few 36 00:01:52,170 --> 00:01:53,220 days. 37 00:01:53,220 --> 00:01:56,205 Emily: Oh, it's so crazy! That feels way too early to be 38 00:01:56,205 --> 00:01:59,505 thinking about school. But somehow here we are, and no 39 00:01:59,505 --> 00:02:02,685 matter where your first day falls in the next six weeks, you 40 00:02:02,685 --> 00:02:05,145 probably feel that ticking clock. 41 00:02:05,145 --> 00:02:07,545 Heidi: And for a lot of teachers, that ticking clock 42 00:02:07,545 --> 00:02:11,505 turns into a very specific kind of panic. You feel the deadline 43 00:02:11,505 --> 00:02:15,225 coming, and your stomach turns, and you can't sleep at night. So 44 00:02:15,225 --> 00:02:19,200 you throw yourself into work because doing something feels 45 00:02:19,200 --> 00:02:21,870 like the only way to make the dread go away. 46 00:02:21,870 --> 00:02:24,930 Emily: And honestly, action can be an effective antidote to 47 00:02:24,930 --> 00:02:28,440 anxiety. But this version is what we call panic prepping, 48 00:02:28,440 --> 00:02:31,350 which means all that effort might be getting you ready for 49 00:02:31,350 --> 00:02:32,670 the first day. 50 00:02:32,670 --> 00:02:37,740 Heidi: Or it might not be, because undirected action, which 51 00:02:37,740 --> 00:02:40,530 is what happens when you're just doing stuff to feel productive, 52 00:02:41,040 --> 00:02:44,475 can burn through your time and your energy and still leave you 53 00:02:44,475 --> 00:02:45,825 feeling behind. 54 00:02:45,825 --> 00:02:50,115 Emily: Oh, and we happen to know this situation very well, don't 55 00:02:50,115 --> 00:02:51,825 we, Heidi? 56 00:02:51,825 --> 00:02:54,315 Heidi: Yeah. Well, I know I've told this story before, but 57 00:02:54,315 --> 00:02:59,835 settle in because we're doing it again. So I got hired for my 58 00:02:59,835 --> 00:03:04,155 first year teaching internship a month before school started. At 59 00:03:04,200 --> 00:03:07,320 the time, I was still taking college classes, working as a 60 00:03:07,320 --> 00:03:10,200 part-time custodian in the middle of a breakup, and living 61 00:03:10,200 --> 00:03:14,370 with crazy roommates. One of whom, Jade, used to sneak her 62 00:03:14,370 --> 00:03:17,520 homeless boyfriend into our apartment when I was asleep. The 63 00:03:17,520 --> 00:03:20,010 school that hired me was 20 minutes away. I had no car, no 64 00:03:20,010 --> 00:03:25,020 money, and no time to prepare, so I was already stressed to the 65 00:03:25,020 --> 00:03:27,180 max. But let's add to it. 66 00:03:27,450 --> 00:03:30,420 Emily: But let's also point out that since you and I both did an 67 00:03:30,420 --> 00:03:34,410 internship, an internship where we were in our district was you 68 00:03:34,410 --> 00:03:37,050 had your own class, you were a first year teacher all by 69 00:03:37,050 --> 00:03:39,480 yourself, but you got paid half a salary. 70 00:03:39,480 --> 00:03:42,180 Heidi: Yes, I made $813 a month. 71 00:03:42,810 --> 00:03:43,980 Emily: Oh my gosh, that's crazy! 72 00:03:44,460 --> 00:03:50,505 Heidi: So on top of all that, school was starting on a 73 00:03:50,505 --> 00:03:53,595 Wednesday, and the Friday night before, I finished up my last 74 00:03:53,595 --> 00:03:57,825 final exam, and I flew to San Diego to be a bridesmaid because 75 00:03:57,825 --> 00:04:01,725 I had agreed to do that before getting hired. I ended up having 76 00:04:01,725 --> 00:04:05,535 to share a room with seven complete strangers. That meant 77 00:04:05,535 --> 00:04:08,805 sleeping on the floor in my jeans because, in all the chaos, 78 00:04:08,805 --> 00:04:10,875 I forgot to pack pajamas. So it was either that or my 79 00:04:10,875 --> 00:04:15,120 bridesmaid's dress. And by that point, I was just kind of 80 00:04:15,120 --> 00:04:18,300 clenching my jaw, like it was the only thing holding my life 81 00:04:18,300 --> 00:04:22,530 together. And then Sunday night, I opened my mouth and my whole 82 00:04:22,530 --> 00:04:24,900 jaw slid out of place. I still don't understand how it 83 00:04:24,900 --> 00:04:29,010 happened. So the hotel gave us directions to the ER, but then 84 00:04:29,010 --> 00:04:31,470 the doctors couldn't reset it because the muscles were so 85 00:04:31,470 --> 00:04:36,030 locked. It was not a good night. The only upside was that the 86 00:04:36,075 --> 00:04:39,015 people I was with felt bad for me, so I got to share a bed with 87 00:04:39,015 --> 00:04:42,555 someone that night instead of sleeping on the floor. 88 00:04:42,555 --> 00:04:45,645 I wish I could say that was my only back to school stress 89 00:04:45,645 --> 00:04:49,335 injury, but one year I triggered an ulcer attack the weekend 90 00:04:49,335 --> 00:04:52,035 before school started. I could barely get out of bed, and my 91 00:04:52,035 --> 00:04:55,065 room was not set up at all. And then another year, I broke out 92 00:04:55,065 --> 00:04:58,695 in a very visible rash. The doctor at Urgent Care showed me 93 00:04:58,695 --> 00:05:01,380 it was just stress, not contagious, so, I guess that's 94 00:05:01,380 --> 00:05:01,800 something. 95 00:05:03,180 --> 00:05:07,920 Emily: Yeah, honestly, stress is a lot more than a feeling. It 96 00:05:07,920 --> 00:05:12,090 showed up in your body, and then it showed up on medical bills, 97 00:05:12,090 --> 00:05:12,660 like you. 98 00:05:13,500 --> 00:05:16,050 Heidi: And then, not to mention all of the back to school 99 00:05:16,050 --> 00:05:19,350 seasons where I was physically fine, thankfully, but mentally a 100 00:05:19,350 --> 00:05:23,475 wreck. Emily, you know, we did those together, working until 101 00:05:23,475 --> 00:05:26,265 well after midnight just to get one more thing crossed off my 102 00:05:26,265 --> 00:05:29,715 list. So when we are talking about managing back to school 103 00:05:29,715 --> 00:05:32,715 stress in healthy ways, we're not talking about it because it 104 00:05:32,715 --> 00:05:36,015 sounds nice. We learned the hard way that the cost of not 105 00:05:36,015 --> 00:05:38,625 managing it is very real. 106 00:05:38,625 --> 00:05:41,415 Emily: Yeah, we're the cautionary tales here, and I 107 00:05:41,415 --> 00:05:44,175 wish we could say that we had the perfect solution to 108 00:05:44,175 --> 00:05:46,890 eliminate all of your back to school stress. If I had a magic 109 00:05:46,890 --> 00:05:50,040 wand, that's what I would do. But I don't think a real 110 00:05:50,040 --> 00:05:55,140 solution exists for no stress at all. But if we can't eliminate 111 00:05:55,140 --> 00:05:58,560 it, our goal is to at least keep it from hijacking your whole 112 00:05:58,560 --> 00:05:59,400 life. 113 00:05:59,400 --> 00:06:02,250 Heidi: So today we have got some techniques to help you manage an 114 00:06:02,250 --> 00:06:05,070 anxiety-filled minute, and then once you're back in control of 115 00:06:05,070 --> 00:06:08,130 your nervous system, we've got a protocol to help you cut through 116 00:06:08,175 --> 00:06:11,775 all of the competing noise and figure out which next steps are 117 00:06:11,775 --> 00:06:12,885 essential. 118 00:06:12,885 --> 00:06:15,465 Emily: The first thing to do when you find that the stress is 119 00:06:15,465 --> 00:06:18,825 rising, you know what I'm going to say here: it's time to 120 00:06:18,825 --> 00:06:19,785 breathe. 121 00:06:20,205 --> 00:06:24,075 Heidi: It's such common advice that it seems cliche, but this 122 00:06:24,075 --> 00:06:27,675 really is the key step. Taking control of your breathing 123 00:06:27,675 --> 00:06:30,405 signals to your nervous system that you are safe. It 124 00:06:30,405 --> 00:06:32,640 automatically decreases the tension. 125 00:06:32,640 --> 00:06:35,280 Emily: So when you notice that your shoulders are up to your 126 00:06:35,280 --> 00:06:41,250 ears and your jaws tight, Heidi looking at you, take a few slow 127 00:06:41,250 --> 00:06:44,760 breaths where the exhale is longer than the inhale. I find 128 00:06:44,760 --> 00:06:47,670 that it takes me a few tries before I can manage slowing my 129 00:06:47,670 --> 00:06:49,770 exhale, but it does work. 130 00:06:49,840 --> 00:06:52,600 Heidi: That's also the trick I use at night if I'm struggling 131 00:06:52,600 --> 00:06:55,630 to sleep. What I like about this is that it's really something 132 00:06:55,630 --> 00:06:59,050 you can do anywhere. If you're laying in bed, or if you're 133 00:06:59,050 --> 00:07:02,980 labeling supplies and you feel the tightness creeping up, you 134 00:07:02,980 --> 00:07:05,620 just adjust your breathing, and you can keep going a little 135 00:07:05,620 --> 00:07:07,390 calmer than you were. 136 00:07:07,390 --> 00:07:09,880 Emily: Besides breathing, another tool is naming what 137 00:07:09,880 --> 00:07:12,760 you're feeling. You can just say, "I'm feeling anxious, or 138 00:07:12,760 --> 00:07:15,415 "I'm feeling sad that summer's ending." 139 00:07:15,415 --> 00:07:18,085 Heidi: There's something about naming a big feeling that takes 140 00:07:18,085 --> 00:07:22,015 a little of the power out of it. When it's just like a swirl of 141 00:07:22,015 --> 00:07:25,825 dread, it runs the show. But when you can say, "Oh, I'm 142 00:07:25,825 --> 00:07:28,735 feeling nervous about a new grade level," suddenly it's 143 00:07:28,735 --> 00:07:30,805 something you can get your mind around instead of something 144 00:07:30,805 --> 00:07:32,635 that's happening to you. 145 00:07:32,635 --> 00:07:35,770 Emily: And using the words "I feel" instead of "I am" also 146 00:07:35,770 --> 00:07:38,770 helps tame it because feelings are temporary. If you say "I am 147 00:07:38,770 --> 00:07:42,550 dreading this" instead of "I feel dread about this," your 148 00:07:42,550 --> 00:07:45,880 mind locks onto the permanence of that statement. Reminding 149 00:07:45,880 --> 00:07:49,540 yourself it's a feeling, and feelings are temporary, keeps 150 00:07:49,540 --> 00:07:51,040 things manageable. 151 00:07:51,040 --> 00:07:52,930 Heidi: Plus, naming what you're feeling often points you 152 00:07:52,930 --> 00:07:56,200 straight to the solution. "I'm feeling dread about this," might 153 00:07:56,200 --> 00:07:58,885 really be, "I don't have my class list yet, and the not 154 00:07:58,885 --> 00:08:01,945 knowing is eating at me." Now you got somewhere to go with all 155 00:08:01,945 --> 00:08:02,935 that energy. 156 00:08:02,935 --> 00:08:05,785 Emily: Right. Breathing and naming are great techniques for 157 00:08:05,785 --> 00:08:08,395 helping you settle down, but unfortunately, they don't get 158 00:08:08,395 --> 00:08:11,935 your desk set up. So once you've gotten control of your emotions, 159 00:08:11,935 --> 00:08:14,935 it's time to get control of the situation. 160 00:08:14,935 --> 00:08:19,345 Heidi: And that is where our overwhelm buster comes in. It's 161 00:08:19,345 --> 00:08:22,135 three easy steps that move you from spinning to making 162 00:08:22,180 --> 00:08:26,020 progress. So let's look at step one: get clear about your 163 00:08:26,020 --> 00:08:28,120 current headspace. 164 00:08:28,120 --> 00:08:30,490 Emily: And this feels backwards to a lot of us because when 165 00:08:30,490 --> 00:08:33,130 you're overwhelmed, the last thing you want to do is slow 166 00:08:33,130 --> 00:08:36,640 down and check in. We want to attack the list, but you can't 167 00:08:36,640 --> 00:08:39,760 prioritize anything from inside a tornado. So you need to calm 168 00:08:39,760 --> 00:08:41,290 the storm first. 169 00:08:41,290 --> 00:08:43,780 Heidi: To help you with this, we have got a set of reflection 170 00:08:43,780 --> 00:08:47,635 questions. If you can, try writing down your responses, 171 00:08:47,635 --> 00:08:51,985 because writing is a great anti-anxiety move. But even if 172 00:08:51,985 --> 00:08:54,085 you're just thinking about the answers, you're still moving 173 00:08:54,085 --> 00:08:57,805 toward clarity. So let's start with your body. What are you 174 00:08:57,805 --> 00:09:00,955 physically feeling right now? Where do you feel that tension 175 00:09:00,955 --> 00:09:02,365 sitting? 176 00:09:02,365 --> 00:09:04,735 Emily: And then consider what might be contributing to that 177 00:09:04,735 --> 00:09:08,680 feeling? Are your physical needs cranking up your emotions? Do 178 00:09:08,680 --> 00:09:12,160 you need to eat or sleep or move? Maybe what feels like a 179 00:09:12,160 --> 00:09:16,000 crisis at 4pm is just low blood sugar and a body that's been 180 00:09:16,000 --> 00:09:17,800 sitting too long. 181 00:09:17,800 --> 00:09:21,970 Heidi: I feel called out. It's humbling how often "I can't 182 00:09:21,970 --> 00:09:26,530 handle any of this" is actually "I skipped lunch," so check the 183 00:09:26,530 --> 00:09:30,130 basics first. And then move to identifying how you want to feel 184 00:09:30,805 --> 00:09:34,225 and what you need to do in order to feel that way. If you want to 185 00:09:34,225 --> 00:09:37,705 feel relaxed, what would help you relax? 186 00:09:37,705 --> 00:09:41,365 Emily: And then zoom all the way out. Is the pressure coming from 187 00:09:41,365 --> 00:09:44,935 outside of me, or am I the one putting it there? Am I holding 188 00:09:44,935 --> 00:09:47,905 myself to unrealistic expectations? This is one I 189 00:09:47,905 --> 00:09:50,245 struggle with because it's easy to think that having high 190 00:09:50,245 --> 00:09:53,245 standards is a way to maintain control of a situation where you 191 00:09:53,245 --> 00:09:58,090 don't get a lot of say, but all that does is add to your stress. 192 00:09:58,000 --> 00:10:01,510 Heidi: The point of this first step in the Overwhelm Buster is 193 00:10:01,510 --> 00:10:04,570 that when you finish it, you can answer the question underneath 194 00:10:04,570 --> 00:10:08,740 all of the panic: What is most important right now? And that 195 00:10:08,740 --> 00:10:13,030 brings us to step two. Now it's time to make your to-do list. 196 00:10:13,030 --> 00:10:15,640 Emily: This is where a lot of time management advice starts 197 00:10:15,640 --> 00:10:18,820 and stops. Just write down what you need to do. But a raw list 198 00:10:18,820 --> 00:10:21,715 of everything can make you feel so much worse because now you're 199 00:10:21,715 --> 00:10:24,895 responsible for moving a whole mountain. Look at all those 200 00:10:24,895 --> 00:10:26,275 things you got to do. 201 00:10:26,275 --> 00:10:29,305 Heidi: And yet getting all of the tasks out of your head is 202 00:10:29,305 --> 00:10:33,025 still the right first move. When all of those tasks are just 203 00:10:33,025 --> 00:10:35,785 swirling around up there, your brain keeps pinging you about 204 00:10:35,785 --> 00:10:38,515 them like alerts. Did I forget something at the store? What 205 00:10:38,515 --> 00:10:41,335 about that email? I need to remember the laminating. 206 00:10:41,335 --> 00:10:44,005 Emily: And it turns out your brain is terrible at list 207 00:10:44,050 --> 00:10:48,460 management, so it won't let go of an open task, and it keeps 208 00:10:48,460 --> 00:10:51,280 looping in your brain. The moment you write it down, you're 209 00:10:51,280 --> 00:10:53,620 telling your brain, "Hey, you don't have to remember this. I 210 00:10:53,620 --> 00:10:55,270 wrote it down." 211 00:10:55,270 --> 00:10:57,910 Heidi: Then, with everything laid out on paper or in an app, 212 00:10:57,910 --> 00:11:01,150 if you're a digital planner, the next step is identifying what's 213 00:11:01,150 --> 00:11:03,940 essential from what's nice to have and what can be dropped 214 00:11:03,940 --> 00:11:05,290 completely. 215 00:11:05,290 --> 00:11:07,945 Emily: There just isn't enough time to get it all done, so you 216 00:11:07,945 --> 00:11:11,455 need a filter for figuring out what matters most. In episode 217 00:11:11,455 --> 00:11:14,935 270 we gave you a whole system for prioritizing your tasks 218 00:11:14,935 --> 00:11:18,055 around students' needs. So go back and check that out if you 219 00:11:18,055 --> 00:11:20,785 want the full details. But if you want a shortcut, think about 220 00:11:20,785 --> 00:11:22,825 your readiness anchor. 221 00:11:22,825 --> 00:11:25,075 Heidi: We have talked about readiness anchors before, but 222 00:11:25,075 --> 00:11:28,585 here's a quick version. Picture yourself walking up to your 223 00:11:28,585 --> 00:11:31,630 classroom door on that first morning back. 224 00:11:31,630 --> 00:11:34,540 Emily: And maybe you've been into the school a dozen times 225 00:11:34,540 --> 00:11:37,810 over the summer. That would be me, or maybe it's your first 226 00:11:37,810 --> 00:11:41,380 time back. You put your key in the door and you step inside. 227 00:11:41,380 --> 00:11:44,650 How do you want to feel in that moment? Maybe you want to feel 228 00:11:44,650 --> 00:11:49,120 prepared or calm or excited. Whatever that feeling is, that's 229 00:11:49,120 --> 00:11:50,980 your readiness anchor. 230 00:11:50,980 --> 00:11:53,365 Heidi: The nice thing about a readiness anchor is that it acts 231 00:11:53,365 --> 00:11:57,565 like a filter. If you want to feel prepared, which tasks will 232 00:11:57,565 --> 00:12:00,955 build that feeling? If you want to walk in excited, what do you 233 00:12:00,955 --> 00:12:03,655 need to plan so that you feel excited? 234 00:12:03,655 --> 00:12:06,235 Emily: So look at your list and flag the tasks that move you 235 00:12:06,235 --> 00:12:08,935 closer to that first morning feeling. Those are your 236 00:12:08,935 --> 00:12:13,075 priorities, and everything else is real, but it's secondary. 237 00:12:13,075 --> 00:12:16,015 Heidi: Now, ideally, in a perfect world, all of your back 238 00:12:16,015 --> 00:12:19,930 to school prep would be helping you create that feeling. But as 239 00:12:19,930 --> 00:12:24,070 you know, some tasks are just inevitable. You've got to 240 00:12:24,070 --> 00:12:27,160 arrange the desks. You've got to send the welcome newsletter. You 241 00:12:27,160 --> 00:12:29,200 just you can't get away from that. 242 00:12:29,200 --> 00:12:31,660 Emily: But since you can't get out of those responsibilities, 243 00:12:31,660 --> 00:12:34,930 your best strategy is to find some way to get into them. Team 244 00:12:34,930 --> 00:12:37,870 up with a friend. Get yourself a little treat. Do whatever it 245 00:12:37,870 --> 00:12:42,115 takes to make the tedious feel at least a little bit enjoyable. 246 00:12:42,115 --> 00:12:44,905 Heidi: So by now you know exactly what needs to get done, 247 00:12:44,905 --> 00:12:48,445 and you know which tasks need your attention first. This is 248 00:12:48,445 --> 00:12:51,955 such a huge help in managing back to school overwhelm, but 249 00:12:51,955 --> 00:12:55,735 it's not quite enough to get you ready on your own. The thing is, 250 00:12:55,735 --> 00:12:57,985 you actually have to do those tasks. 251 00:12:57,985 --> 00:13:00,445 Emily: That's always such a bummer. I love making the list, 252 00:13:00,445 --> 00:13:04,600 but doing the stuff on the list is a whole different beast. 253 00:13:04,600 --> 00:13:07,750 Heidi: Yeah, that's definitely my downfall. But one way to make 254 00:13:07,750 --> 00:13:12,820 sure you get things done is to add where and when to each task. 255 00:13:12,820 --> 00:13:15,370 So it's not just send the welcome email sitting on your 256 00:13:15,370 --> 00:13:18,820 list forever. It's, send welcome email Thursday afternoon during 257 00:13:18,820 --> 00:13:19,840 nap time. 258 00:13:19,840 --> 00:13:23,590 Emily: This is a strategy called implementation intentions. The 259 00:13:23,590 --> 00:13:26,065 idea is that instead of just holding a task in your head, you 260 00:13:26,065 --> 00:13:29,305 make a plan for when to do the work. Next time I sit down to 261 00:13:29,305 --> 00:13:32,575 watch Love Island, I'll fill out the student birthday bags. 262 00:13:32,575 --> 00:13:35,425 Heidi: The research on this shows that deciding the when and 263 00:13:35,425 --> 00:13:39,355 the where ahead of time makes you way more likely to actually 264 00:13:39,355 --> 00:13:42,655 follow through. Your brain doesn't have to relitigate it 265 00:13:42,655 --> 00:13:45,475 every time because you've already decided. 266 00:13:45,475 --> 00:13:48,205 Emily: So, organize my classroom library, stays vague forever. 267 00:13:48,580 --> 00:13:51,910 But Thursday morning at 10, right after swim lessons, I'm 268 00:13:51,910 --> 00:13:55,270 doing the library. That is the difference between a wish and a 269 00:13:55,270 --> 00:13:56,560 plan. 270 00:13:56,540 --> 00:13:58,490 Heidi: Now don't feel like you have to come up with the where 271 00:13:58,490 --> 00:14:01,640 and the when for your whole task list at once, it would probably 272 00:14:01,640 --> 00:14:04,910 make you crazy. But take a look at your top three to five 273 00:14:04,910 --> 00:14:08,420 essential tasks and add when and where you plan to work on each 274 00:14:08,420 --> 00:14:11,780 of those. And then, as you check things off your list, you can 275 00:14:11,780 --> 00:14:14,660 add more implementation intentions to the rest of your 276 00:14:14,660 --> 00:14:16,280 tasks. 277 00:14:16,280 --> 00:14:18,980 Emily: Okay, step three: you've gotten clear, you've made your 278 00:14:19,025 --> 00:14:22,385 prioritized list, you've scheduled the big rocks. Step 279 00:14:22,385 --> 00:14:24,995 three is planning your next steps, and this is where you 280 00:14:24,995 --> 00:14:27,335 make the whole thing lighter. 281 00:14:27,335 --> 00:14:30,605 Heidi: So, in this step, start by asking, "What's my biggest 282 00:14:30,605 --> 00:14:33,755 obstacle right now? and then consider what's available to 283 00:14:33,755 --> 00:14:37,505 help you lighten the load, or even better, what can you drop 284 00:14:37,505 --> 00:14:39,035 from your list completely? 285 00:14:39,035 --> 00:14:41,825 Emily: This is why clarifying your priorities in step two is 286 00:14:41,825 --> 00:14:45,110 so valuable. Creating custom vinyl for your book bins is a 287 00:14:45,110 --> 00:14:48,500 fun idea, and it would probably look super cute. But when you're 288 00:14:48,500 --> 00:14:51,110 in a time crunch, adhesive labels do the same thing in a 289 00:14:51,110 --> 00:14:52,550 fraction of the time. 290 00:14:52,550 --> 00:14:55,820 Heidi: Now, if custom vinyl is not your particular roadblock, 291 00:14:55,820 --> 00:14:58,910 figure out what it is so you can navigate around it. In a 292 00:14:58,910 --> 00:15:01,790 stressful season, you will have to settle for good enough 293 00:15:01,790 --> 00:15:04,130 sometimes. That's unavoidable. 294 00:15:04,130 --> 00:15:06,395 Emily: And when you reach that point, it's better if you decide 295 00:15:06,395 --> 00:15:09,755 for yourself what falls into the good enough category. That way, 296 00:15:09,755 --> 00:15:12,485 you make sure you're skipping the low priority tasks like book 297 00:15:12,485 --> 00:15:15,635 bin labels rather than essential things like setting up for meet 298 00:15:15,635 --> 00:15:17,945 the teacher. 299 00:15:17,945 --> 00:15:22,475 Heidi: That's a trap I fell into so often, like every every dang 300 00:15:22,475 --> 00:15:26,525 year, I would get so caught up in the big idea of what I wanted 301 00:15:26,525 --> 00:15:30,170 to get done that I frequently pushed important things like 302 00:15:30,530 --> 00:15:35,540 first day plans to the bottom of my list. Honestly, for the first 303 00:15:35,540 --> 00:15:38,960 few years of teaching, I did not even start on my first day plans 304 00:15:39,110 --> 00:15:43,070 until the evening before school started, which, now that I think 305 00:15:43,070 --> 00:15:44,840 about it, maybe why I was so stressed all the time. 306 00:15:44,840 --> 00:15:50,420 Emily: It's funny how that works. So you just got to be 307 00:15:50,420 --> 00:15:53,555 smarter than we were and give your priority tasks your 308 00:15:53,555 --> 00:15:57,365 priority energy. You can also come back to book bin labels in 309 00:15:57,365 --> 00:15:59,885 a few weeks if they still matter, but at least you can be 310 00:15:59,885 --> 00:16:03,095 sure your essentials are all in place first. 311 00:16:03,095 --> 00:16:06,005 Heidi: Another way to lighten the load is to break big tasks 312 00:16:06,005 --> 00:16:09,605 into smaller pieces, so it stops feeling like a wall. This idea 313 00:16:09,605 --> 00:16:12,125 comes from the classic productivity book, Getting 314 00:16:12,125 --> 00:16:15,710 Things Done by David Allen. He says that we run into trouble 315 00:16:15,740 --> 00:16:19,340 when we add a whole project to our to-do list because our brain 316 00:16:19,340 --> 00:16:21,650 tries to take all of that in at once. 317 00:16:21,650 --> 00:16:24,680 Emily: Yeah, if you see set up classroom on your list, that's 318 00:16:24,680 --> 00:16:26,840 definitely going to spike your blood pressure every time you 319 00:16:26,840 --> 00:16:30,590 see it. So instead, break it down into tiny steps. 320 00:16:30,590 --> 00:16:33,080 Heidi: Maybe the first step is finding out when you're allowed 321 00:16:33,080 --> 00:16:36,260 back into your room, and then finding out when family or 322 00:16:36,260 --> 00:16:40,205 friends are available to help you move furniture. Next, maybe 323 00:16:40,205 --> 00:16:42,785 you want to sketch out a new room layout and measure bulletin 324 00:16:42,785 --> 00:16:45,605 boards. Those are the kinds of tasks that should be on your 325 00:16:45,605 --> 00:16:48,365 to-do list, not the big projects. 326 00:16:48,365 --> 00:16:50,615 Emily: And the bonus of approaching your task this way 327 00:16:50,615 --> 00:16:53,765 is that you get the satisfaction of crossing lots of little tiny 328 00:16:53,765 --> 00:16:57,725 things off your list more often, and that's just a mood boost. 329 00:16:57,725 --> 00:17:00,920 Heidi: So go through your list, break down big projects into 330 00:17:00,920 --> 00:17:04,370 their subtasks. Figure out what can be skipped, postponed, or 331 00:17:04,370 --> 00:17:07,790 delegated. Look for shortcuts like buying something you plan 332 00:17:07,790 --> 00:17:12,170 to make yourself. Try to get this list as lean as possible. 333 00:17:12,170 --> 00:17:14,720 Emily: And then for your remaining tasks, what can you 334 00:17:14,720 --> 00:17:18,470 batch? This works well with your implementation intentions. If 335 00:17:18,470 --> 00:17:21,260 you've got five things that all involve the workroom, do them in 336 00:17:21,260 --> 00:17:24,530 one trip. If you've got a bunch of little computer tasks, knock 337 00:17:24,575 --> 00:17:27,665 them out in one sitting instead of scattered across the week. 338 00:17:27,665 --> 00:17:30,785 Heidi: There's good research about why batching helps. A 339 00:17:30,785 --> 00:17:34,205 researcher named Sophie Leroy studied what happens when we 340 00:17:34,205 --> 00:17:37,715 jump between different kinds of tasks, and she identified what 341 00:17:37,715 --> 00:17:41,615 she calls attention residue. When you switch from one task to 342 00:17:41,615 --> 00:17:45,395 a totally different one, a piece of your attention stays stuck on 343 00:17:45,395 --> 00:17:49,730 the first thing, so you're not fully into the new task yet. 344 00:17:49,730 --> 00:17:52,520 Emily: And then every time you bounce from emailing a parent to 345 00:17:52,520 --> 00:17:55,400 cutting the lamination to answering a text to setting up 346 00:17:55,400 --> 00:17:59,180 desks, you're paying a little tax on each switch. Part of your 347 00:17:59,180 --> 00:18:01,220 brain is still back on the last thing. 348 00:18:01,220 --> 00:18:03,680 Heidi: And that's why a fragmented afternoon leaves you 349 00:18:03,680 --> 00:18:07,370 so wiped out, even when you can't point to having 350 00:18:07,370 --> 00:18:10,415 accomplished very much. It wasn't just the work; it was all 351 00:18:10,415 --> 00:18:14,345 the switching. So when you batch the similar tasks together, 352 00:18:14,345 --> 00:18:17,495 you're not just saving steps, you're letting your brain stay 353 00:18:17,495 --> 00:18:21,785 in one mode for a stretch, and that is way less draining. 354 00:18:21,810 --> 00:18:23,850 Emily: So now you've trimmed down your to-do list to just the 355 00:18:23,850 --> 00:18:26,580 essentials. But before you jump in, let's build some positive 356 00:18:26,580 --> 00:18:29,580 momentum. Take a look at what's left on your list and find 357 00:18:29,580 --> 00:18:32,070 something small that you could do right now. 358 00:18:32,070 --> 00:18:34,860 Heidi: This does not have to be a high priority task. The goal 359 00:18:34,860 --> 00:18:37,680 is just to get a little win right out of the gate, even if 360 00:18:37,680 --> 00:18:41,790 it's small, to help motivate you to get more things done. Like we 361 00:18:41,790 --> 00:18:45,015 said at the beginning, action is a really great antidote to 362 00:18:45,015 --> 00:18:48,435 anxiety. But now you can be certain that the actions you're 363 00:18:48,435 --> 00:18:51,465 taking are moving you closer to your goals. 364 00:18:51,465 --> 00:18:54,165 Emily: But we do have one last question to consider before you 365 00:18:54,165 --> 00:18:57,135 finish planning. Take a minute to ask yourself, what's the most 366 00:18:57,135 --> 00:19:00,225 loving thing I can do for myself and the people around me right 367 00:19:00,225 --> 00:19:01,005 now? 368 00:19:01,005 --> 00:19:03,975 Heidi: Sometimes the answer to that is finish making welcome 369 00:19:03,975 --> 00:19:07,185 slides so tomorrow's easier, or the answer might be close the 370 00:19:07,185 --> 00:19:10,980 laptop and go to bed. Either option may be helpful as long as 371 00:19:10,980 --> 00:19:13,440 it's the right option for you and not something that you're 372 00:19:13,440 --> 00:19:14,520 defaulting to. 373 00:19:15,360 --> 00:19:18,390 Emily: Okay, so let's pull all of this together. When that back 374 00:19:18,420 --> 00:19:21,570 to school panic starts rising, don't just throw yourself at the 375 00:19:21,570 --> 00:19:26,190 nearest task. First, get clear. Check your body and your 376 00:19:26,190 --> 00:19:29,430 expectation. Think about what's in your control and what 377 00:19:29,430 --> 00:19:30,540 actually matters. 378 00:19:30,540 --> 00:19:34,035 Heidi: And then make your to-do list and sort it against your 379 00:19:34,035 --> 00:19:37,905 readiness anchor. Flag the tasks that move you toward how you 380 00:19:37,905 --> 00:19:42,015 want to feel, and decide when and where you will do each one. 381 00:19:42,015 --> 00:19:45,405 Emily: And then plan your next steps. Let go of what you can. 382 00:19:45,405 --> 00:19:50,325 Batch, find a quick win, and ask what the kindest next move is. 383 00:19:50,325 --> 00:19:53,175 The goal is not to finish everything on your list. The 384 00:19:53,175 --> 00:19:55,800 goal is to walk through the door on the first day feeling the way 385 00:19:55,800 --> 00:19:58,800 you want to feel without any ER trips in the process. 386 00:19:59,340 --> 00:20:00,240 Heidi: Too soon, Emily. 387 00:20:01,470 --> 00:20:04,230 Emily: I think you've had like 25 years to recover from that, 388 00:20:04,890 --> 00:20:05,970 so I think you're okay. 389 00:20:05,970 --> 00:20:08,640 Heidi: Well, now I'm hurt that it's been 25 years. 390 00:20:10,440 --> 00:20:14,760 Emily: Sorry, the truth hurts. If getting ready for the school 391 00:20:14,760 --> 00:20:17,775 year in a calmer, more intentional way is exactly what 392 00:20:17,775 --> 00:20:20,685 you're craving, that's the whole heart behind our new book, 393 00:20:20,685 --> 00:20:23,685 Structure and Spark, comes out very soon, and it's all about 394 00:20:23,685 --> 00:20:26,265 working with the natural rhythms of the school year instead of 395 00:20:26,265 --> 00:20:27,405 against them. 396 00:20:27,405 --> 00:20:30,615 Heidi: You can pre-order it right now, and pre-orders tell 397 00:20:30,615 --> 00:20:33,075 bookstores that our book is worth recommending to other 398 00:20:33,075 --> 00:20:36,435 readers. So, if you've been thinking about it, grabbing it 399 00:20:36,435 --> 00:20:39,585 early makes a real difference to us. So, head to the show notes 400 00:20:39,585 --> 00:20:40,620 for the link. 401 00:20:40,620 --> 00:20:43,860 Emily: And if you pre-order, we have some really fun bonuses 402 00:20:43,860 --> 00:20:48,150 coming your way. So go and fill out the form on 403 00:20:48,150 --> 00:20:52,320 secondstorywindow.net/book, and we will make sure you get your 404 00:20:52,320 --> 00:20:55,680 special pre-order bonuses when the book comes out. 405 00:20:55,680 --> 00:20:58,110 Okay, now for our teacher-approved tip of the 406 00:20:58,110 --> 00:21:00,570 week, where we share an actionable tip to help you 407 00:21:00,570 --> 00:21:03,405 elevate what matters and simplify the rest. This week's 408 00:21:03,405 --> 00:21:08,115 teacher-approved tip is plan now to make inside recess easier. 409 00:21:08,115 --> 00:21:09,645 Let's hear it, Heidi. 410 00:21:09,645 --> 00:21:12,345 Heidi: Well, this is one small addition to a list you're 411 00:21:12,345 --> 00:21:14,865 already making. So when you're putting together your supply 412 00:21:14,865 --> 00:21:18,615 list for parents, add a coloring book or an activity book to that 413 00:21:18,615 --> 00:21:21,885 list. That way, on those rainy gray, nobody's going out to 414 00:21:21,885 --> 00:21:24,855 recess days, you will have something ready to go that isn't 415 00:21:24,855 --> 00:21:25,755 more screen time. 416 00:21:26,385 --> 00:21:28,530 Emily: And two things to think through so that it doesn't 417 00:21:28,530 --> 00:21:31,620 become a headache. First, you need a way to label whose book 418 00:21:31,620 --> 00:21:34,080 is whose because if one kid picks out a Spider Man coloring 419 00:21:34,080 --> 00:21:37,080 book, he's gonna expect to get that Spider Man book when it's 420 00:21:37,080 --> 00:21:38,160 time to color. 421 00:21:38,160 --> 00:21:40,230 Heidi: Now, of course, kids can always swap books if they 422 00:21:40,230 --> 00:21:43,170 choose, but you can prevent future arguments by labeling 423 00:21:43,170 --> 00:21:46,500 things as soon as they come in. And also consider where you're 424 00:21:46,500 --> 00:21:49,185 going to store these between rainy days, so they're not in 425 00:21:49,185 --> 00:21:52,995 the way, but they are handy to access when the clouds roll in. 426 00:21:52,995 --> 00:21:55,245 Emily: And if you teach older kids who might be too cool for 427 00:21:55,245 --> 00:21:58,125 coloring books, you can adapt this by asking students to bring 428 00:21:58,125 --> 00:22:01,575 in any activity book. So parents might appreciate it if you 429 00:22:01,575 --> 00:22:04,275 provide a few examples of the type of thing you're looking 430 00:22:04,275 --> 00:22:06,885 for, and you can check out what's available at a local 431 00:22:06,885 --> 00:22:10,845 dollar store to provide some affordable options. 432 00:22:10,840 --> 00:22:12,820 Heidi: All right, to wrap up the show, we're sharing what we're 433 00:22:12,820 --> 00:22:14,800 giving extra credit to this week. Emily, what gets your 434 00:22:14,800 --> 00:22:16,030 extra credit? 435 00:22:16,030 --> 00:22:18,640 Emily: Well, I'm giving extra credit to our new game of the 436 00:22:18,640 --> 00:22:24,790 summer, which is Piles. So this is a card game where there are 437 00:22:24,790 --> 00:22:30,370 sets of laundry on the cards. So you want four cards that are the 438 00:22:30,370 --> 00:22:33,535 exact same piece of laundry, like a certain, like an ankle 439 00:22:33,535 --> 00:22:36,625 sock, and they're all different colors, but they're the exact 440 00:22:36,625 --> 00:22:40,975 same item. And so then while you're playing, you all start 441 00:22:40,975 --> 00:22:44,125 out with a certain number of piles of cards in front of you 442 00:22:44,125 --> 00:22:46,945 that are turned face down, and then there's a few cards in the 443 00:22:46,945 --> 00:22:50,245 middle. And the thing I love about this game is that it 444 00:22:50,245 --> 00:22:53,815 checks all of my boxes of being super fast to play, and you 445 00:22:53,815 --> 00:22:55,975 don't have to wait for your turn. So everybody's playing at 446 00:22:55,975 --> 00:22:57,910 once. Love that so much. 447 00:22:57,910 --> 00:23:00,910 So the way it works is you turn over one of your piles of cards, 448 00:23:00,910 --> 00:23:03,460 which has four cards in it, and you look at the cards that are 449 00:23:03,460 --> 00:23:05,410 available in the middle, and you start trying to make your 450 00:23:05,410 --> 00:23:07,870 matches. And so then you can turn that back over and pick up 451 00:23:07,870 --> 00:23:10,660 another pile. You can only have one of your piles in your hand 452 00:23:10,660 --> 00:23:14,230 at a time, but it goes faster than you would think. You start 453 00:23:14,230 --> 00:23:16,690 going through, seeing what you have, you trade things into the 454 00:23:16,690 --> 00:23:19,030 middle, and then trade it back to yourself when you get going. 455 00:23:19,555 --> 00:23:22,045 And the more people that are playing, the more chaotic it 456 00:23:22,045 --> 00:23:24,145 gets because we're all scrambling for the stuff in the 457 00:23:24,145 --> 00:23:25,675 middle at the same time. 458 00:23:25,675 --> 00:23:29,365 But it is so much fun and so easy to play, and everybody 459 00:23:29,365 --> 00:23:33,895 loves it. My teen took it to a party tonight. I mean, a going 460 00:23:33,895 --> 00:23:38,095 away party, not like a party party, but, so you know it's a 461 00:23:38,095 --> 00:23:41,455 hit if all if all the ages love it so much. And I think one 462 00:23:41,455 --> 00:23:44,650 great thing about it, if you've got kids that are on the younger 463 00:23:44,650 --> 00:23:47,680 side, there's no reading involved, and I think it would 464 00:23:47,680 --> 00:23:51,190 be really easy for even a young kid to pick up, a preschooler 465 00:23:51,190 --> 00:23:52,840 could probably play this game easily. 466 00:23:53,050 --> 00:23:56,140 Heidi: Yeah, it really is fun to play. I got drafted for a couple 467 00:23:56,140 --> 00:23:59,890 rounds, and Emily's 10-year-old blocked me because she figured 468 00:23:59,890 --> 00:24:02,290 out what I was trying to collect, and then purposely held 469 00:24:02,290 --> 00:24:04,000 on to that card until the very end. 470 00:24:04,030 --> 00:24:05,560 Emily: I know she's ruthless. 471 00:24:06,250 --> 00:24:07,945 Heidi: It's easy to pick up the strategy. 472 00:24:09,745 --> 00:24:12,805 Emily: And I don't let kids win in my house. Like, if they win 473 00:24:12,805 --> 00:24:15,715 on their own, fine. But I'm not going easy on them. They have to 474 00:24:15,715 --> 00:24:16,825 win it honestly. 475 00:24:18,445 --> 00:24:20,245 Okay, what are you giving extra credit to Heidi? 476 00:24:20,335 --> 00:24:22,615 Heidi: Well, my extra credit goes to the nonfiction book 477 00:24:22,615 --> 00:24:27,115 Grandma Gatewood's Walk by Ben Montgomery. This was such a 478 00:24:27,115 --> 00:24:30,100 fascinating story, and I had never heard about this. And I'm 479 00:24:30,100 --> 00:24:32,800 going to guess probably most of our listeners haven't either. 480 00:24:32,800 --> 00:24:36,130 So, in 1955, 67 year old Emma Gatewood told her family that 481 00:24:36,130 --> 00:24:40,090 she was going on a walk, but she neglected to say that she was 482 00:24:40,090 --> 00:24:43,090 getting on a plane to fly to Georgia, so she could start 483 00:24:43,120 --> 00:24:46,360 hiking the Appalachian Trail. She didn't even have a sleeping 484 00:24:46,360 --> 00:24:49,240 bag. It's the crazy thing. She just had like this tiny, she had 485 00:24:49,240 --> 00:24:53,275 a tarp and some changes of clothes and some money and some 486 00:24:53,275 --> 00:24:54,445 like canned food. 487 00:24:54,445 --> 00:24:55,495 Emily: Oh my gosh! 488 00:24:55,495 --> 00:24:58,285 Heidi: And along the way, people started noticing this grandma 489 00:24:58,315 --> 00:25:01,675 walking along this trail. And so she ended up gaining national 490 00:25:01,675 --> 00:25:05,035 interest everywhere she would stop. There would be reporters 491 00:25:05,035 --> 00:25:08,605 who wanted to talk to her, and it created this whole mystique 492 00:25:08,605 --> 00:25:12,145 around the Appalachian Trail. I think that at that point, not 493 00:25:12,145 --> 00:25:15,010 very many people in the country had heard of it, and she loved 494 00:25:15,010 --> 00:25:18,130 it so much. She returned several more times. She was the first 495 00:25:18,130 --> 00:25:21,250 person to hike the full trail two times, and then beat her on 496 00:25:21,250 --> 00:25:24,190 record and hiked it a third in her 70s. 497 00:25:24,000 --> 00:25:25,830 Emily: Gosh, that's crazy! 498 00:25:25,830 --> 00:25:29,190 Heidi: It's wild. So it was very interesting to me, and it made 499 00:25:29,190 --> 00:25:34,110 me feel that perhaps I'm not living up to my potential. So 500 00:25:34,620 --> 00:25:35,400 things to think about. 501 00:25:35,760 --> 00:25:38,460 Emily: Or maybe you're not totally unhinged, like this 502 00:25:38,460 --> 00:25:40,770 woman sounds like she, a little bit she might have been. 503 00:25:40,830 --> 00:25:44,460 Heidi: I do not have any any part of my soul that thinks, 504 00:25:44,760 --> 00:25:46,020 "Yeah, that's a good idea." 505 00:25:46,590 --> 00:25:49,155 Emily: Oh my gosh, if if I went in the wilderness with just like 506 00:25:49,155 --> 00:25:53,745 a tarp, I would be dead in two days. I would not last. 507 00:25:54,285 --> 00:25:56,925 Heidi: Especially in the 50s. It's not like she could call for 508 00:25:56,925 --> 00:25:57,375 help. 509 00:25:57,675 --> 00:25:58,425 Emily: No way. 510 00:25:58,425 --> 00:26:00,525 Heidi: Yeah, bless her. It was quite the story. 511 00:26:00,795 --> 00:26:03,045 Emily: But it sounds super interesting. I'm gonna have to 512 00:26:03,045 --> 00:26:03,375 check that. 513 00:26:03,405 --> 00:26:05,685 Heidi: It was, and the book went really quick because you're just 514 00:26:05,685 --> 00:26:07,305 like, oh wow, crazy, wild. 515 00:26:08,895 --> 00:26:09,435 Emily: Love it. 516 00:26:10,095 --> 00:26:12,810 Heidi: Well, that is it for today's episode. When the back 517 00:26:12,810 --> 00:26:15,750 to school stress hits, remember to breathe, and then use the 518 00:26:15,750 --> 00:26:20,610 three steps to clarify your goals and how to reach them. 519 00:26:20,610 --> 00:26:24,450 We hope you enjoyed this episode of Teacher Approved. I'm Heidi. 520 00:26:24,450 --> 00:26:27,720 Emily: And I'm Emily. Thank you for listening. Be sure to follow 521 00:26:27,720 --> 00:26:30,240 or subscribe in your podcast app so that you never miss an 522 00:26:30,240 --> 00:26:31,020 episode. 523 00:26:31,020 --> 00:26:33,435 Heidi: You can connect with us and other teachers in the 524 00:26:33,435 --> 00:26:36,705 Teacher Approved Facebook group. We'll see you here next week. 525 00:26:36,825 --> 00:26:37,635 Bye for now. 526 00:26:37,700 --> 00:26:37,760 Emily: Bye.