Description: This week, the Squad challenges their good and bad habits. What do we carry forward?
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Transcription: Hi, and welcome to episode 32 of season two of Self-Care for Educators. I'm your host, Tina Boogren. Before we get started, I just want to remind you that we've got merch. So, oh my gosh. My heart is like overflowing. I'm so excited to see all of the pictures of the merch arriving. You've got the t-shirts and baseball shirts and magnets and stickers and tote bags and journals representing the squad and LYBL and Drink the Stupid Water. And, it just makes my heart so happy. Oh my gosh. You guys. Dig in. And, I hope you're just having so much fun with that. And, feel free to give us feedback on what you love, what maybe you wish we had ... I mean, we are open. We love working with this organization. They're really great to work with. And, as you know, proceeds some of the proceeds go to donors choose, which is an organization we can really get behind. I've linked the Bit.ly site, which is just that bit.ly/SelfCareMerch all over the place. So, you can go check that out. Such good stuff. Treat yourself. And, now today's episode.
This week's invitation is to think about how you put some closure on the end of one week before you start your next week. So, something that I have been really trying to do as part of my ritual on Sunday ... So, I just kind of sit down with my journal. As you guys know, I'm a big journaler, and I just kind of asked myself some reflection questions. Questions like, What went really well this week? What are my celebrations? Like, what am I really proud of? Where could I maybe improve or did I have some stumbling blocks, that boy, man, I knew, I knew I should've done this, but I didn't, and forgiving myself. It's not, it's not a blame thing. It's just recognizing those patterns to see if I can make a difference for next week. One of the other questions that I've been asking myself is kind of, What were my triggers? What really kind of made things challenging this week? So, in thinking ahead then to next week ...
So, let me go back to these questions, and let's just dive in a little bit more. So, what did you do? Well, I mean, that is so essential to ask this question for the celebration aspect. Right? And, repeating those things that go well, like what worked? Like, gosh, what, what really are pieces that we can say to that, that we can do again next week? Like, what are celebrations? Huge. Don't skip that part. That next question. I'm thinking about ... What we can improve? It's like what, what maybe tripped us up that we could think about? You know, then the reflection of how could I make that different or better for next week? I'm gonna encourage us to really think about James Clear. Of just aiming to get 1% better. Like what would it look like to take that kind of stumbling block from the previous week and aim to get 1% better around that? And then, thinking about triggers, like that's probably tied into the stumbling blocks.
So, let me kind of walk you through this as an example, I'll just use my reflections from this week. As I was sitting here as I'm recording this, I happen to be recording this on a Sunday, and I'm sitting here with my journal thinking about the week and what I did well is had a pretty good week. I got my workouts in exactly as I wanted, felt really good. Did close my stress-loop cycle. Really did well at planning my meals. I have discovered for myself that I really need to plan my meals the night before and then remove that decision and just follow through with that. So, that was all good. What I am, what I need to improve on and kind of my triggers?
Something I've been thinking about is for me personally, I've been really thinking about the actual foods that I eat. I've been kind of tracking my macros just for myself personally, as I'm just sorting through some, some different pieces in my own kind of health journey. And, one of my Aha ... the notion of really increasing my protein, because what I know for myself, if I don't have enough protein at every single meal, that's when I start to feel anxious and depressed and hungry and tired. So, I didn't do a great job of kind of really thinking through my protein last week of ensuring it was kind of thinking of overall for the whole day, but I wasn't thinking each individual meal. So, that's something that I want to think ahead to next week. As I think I had to next week, I'm also thinking about, you know, Are these things that I want to do? Do I want to do them seven days a week? Do I want to do them every other day? Like getting really specific. To me, this just helps kind of put a bow at the end of one week and make me feel prepared and in control for the next week, setting myself up for success.
I really like to feel in control. I think a lot of us do. I don't think I'm unique in that. And so, this is one way that I can do that. Now I happen to do mine on Sunday evenings, thinking ahead to Monday. But, depending on when you listen to this, you can do it really at any time. You know, we used is release the podcast on Mondays and got some really great feedback about maybe releasing it on Sunday. And, I do, I love the feel of Sunday, because what it does is it kind of sets us up for Monday, but you might not listen to this on Sunday, and that's okay. But, just how can you tie a bow? You may end up one week and get yourself set up for the next week. This I could envision many of you doing this, like Friday at school, like to close out the day before you head home for something that sounds terrible. And, you just want to get out of the building. I don't really get that too, but maybe you have a little bit of quiet time on Saturday. Maybe it's Monday morning that you do this, that, that it doesn't feel good to do this on Sunday, but on Monday at some point when the morning or throughout the day, you do a little bit of reflection and setting yourself up for the week.
So that's what I want you to play around with. I just want you to do reflect on the week and utilize those questions that I offered. If they work for you or come up with your own, again, the questions I kind of just was sorting through as I'm sitting here, you know, what went well, where could I improve for next week? And, kind of identifying what those triggers were that threw me off so I can get a plan in place and kind of get ahead of it instead of feeling at the mercy of those. So, I can't wait to hear how this works for you.
As always, oh man, a huge thank you to Brooke for making this happen. Thank you to Marzano Resources and Solution Tree for this job I get to do. And, to you, my bad-ass Self-Care Squad. You guys show me the pictures of the merch. Jump on over to the Facebook page. I want to see, I want to see you in the t-shirts. I want to see where you put your stickers and those magnets. Oh my gosh. It makes me so happy. It's like the squad can find each other via our merch. Oh, I love it so much. You guys, I'm so stinking grateful for you. Have an amazing week.