Description: In this episode, Dr. Tina Boogren invites educators to jumpstart their physical wellness with simple five-minute actions, sharing ideas from her new book 180 Days of Physical Wellness for Busy Educators to inspire small, sustainable changes for a healthier, balanced life.
Resources: Buy 180 Days of Physical Wellness from Marzano Resources, Solution Tree, or Amazon.
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Transcription: Hi, and welcome to Self Care for Educators. I am your host, Tina Bogren, and I'm so happy you're here. This is episode 10 of our fifth season. And for this week, here's what I want to do. I'm going to actually read to you verbatim from my new book, which I talked about two episodes ago, which is the 180 Days of Physical Wellness for Busy Educators.
I thought this might serve kind of a dual purpose. Number one, it's going to give you this week's invitation, but number two it's going to give it to you through the lens of this new book. So you can kind of get a taste of what the weeks are like and see if this is something that might be of interest to you. So week one is one of my favorite invitations, and it is to take a five-minute action. So here it goes.
This week is all about the jumpstart. It's about putting your foot on the gas pedal, but gently. Often getting started is the hardest part. Typically we know what we want to do, but actually doing that thing can feel impossible. So let's conquer that obstacle and hit start. It's go time. The progress principle states, “Of all the things that can boost emotions, motivation, and perceptions during a workday, the single most important is making progress in meaningful work.” There's no more meaningful work than your physical wellness.
So let's put this research into action, gently and quickly, five minutes at a time. The five-minute action acts as your secret weapon. This week, you're simply going to do something related to your physical wellness. which includes your food choices, hydration, movement, sleep, and rest. And you're only going to need five minutes of the day to do it.
Here's what's happening. You are proving to yourself that you can do this. This small start is the first step in creating lasting change. So this week's invitation is specifically this: each day this week, take one five minute action related to your physical wellness. Here's a few ideas to get you started. Prepare fresh vegetables so they're in the fridge and ready to eat. Establish an evening ritual that helps prime you for restful sleep. Breathe or meditate. Take a short walk. Maybe first thing in the morning, at lunch, after school, or in the evening. Begin your day by drinking a cup of warm lemon water. Take your supplements and medications as prescribed. Fill up your water bottle, drink from it, and then keep doing that throughout the day. Workout. Think a few push ups, tricep dips, or squats. Stretch, use a foam roller, or practice yoga. Begin a gratitude journal, and in it maybe write five things about your physical self that you are grateful for at the start or end of your day. Sit in silence. Step outside and get some fresh air. Have a healthy snack. Dance.
You can ramp up or cut back your efforts if you want to or need to. Here's a way that you can dial this week's invitation up. How about you do two or three five minute actions in one day? Or maybe you extend the five minutes to 10 minutes or longer. Or you go just beyond the weekday and also extend this invitation to the weekend. Or maybe this is a week where you need to dial it down. That is perfectly fine. How about you reduce the number of days that you try this strategy? Maybe you do just a few days this week rather than every single day. Or maybe you do two minutes rather than five.
I want you to think about what are some five minute actions that you can take and how you can make this strategy work for you. And that's week one of the book. It took me about four minutes to read it, which is on purpose. These are meant to be small because as we always talk about, We just don't have a lot of time. I never, ever, ever meet an educator that says, “You know what Tina, I'm just bored. I have so much time on my hands.” So the invitations in this book are just like that- teeny tiny little things, an invitation, a way to dial it up, and a way to dial it down. So that's what I want you to play with this week. The five-minute action.
I'm going to do this with you. And for those of you that do have the book, this is week one. So maybe you jump right in. And if you do have the book, you will know that there's also a way for you to keep track of what you do. A little bit of accountability. So I have a place where you can record the actions that you take and any notes or thoughts that you want to remember.
So you can keep track of what you did, how long it took, what you thought of it. And then at the end there's some reflection questions. So I'll read those to you now if this is something you want to circle back to. So at the end of the week, I want you to reflect on the following questions. Did you incorporate a five-minute action this week? If not, Why not? If you tried more than one five-minute action, which one was your favorite and why? How did taking a five-minute action make you feel? What difference did you notice in your body? Did you extend the time spent on an action once you began? And if so, why? Do you plan to continue to take five-minute actions? Why? What actions will you take and how will you incorporate them into your daily routine?
That's what I want you to work on. I'm going to do it right beside you. Please know that I am cheering so stinking hard for you and I want you to make it a great week. Five teeny, tiny, little minutes at a time. You've got this. Thank you so much Adrienne for making this happen. Thank you Solution Tree and Marzano Resources for this job I get to do and for you my badass self care squad. Here's to five-minute actions. You're amazing. I love you guys.
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