In October We Wear Orange

 October is National Bullying Awareness Month.

We as a school take time to educate ourselves and our students on what bully is and what it is not. This year we are also asking that you take 5 minutes out of your day, each day, and let a student know why you believe in them.

We all need someone to believe in us. Chances are your students do not hear it enough, or even at all.

I Believe In You.

The government definition of bullying is:

Bullying is unwanted, aggressive behavior among school aged children that involves a real or perceived power imbalance. The behavior is repeated, or has the potential to be repeated, over time.

1 out of 5 students report being bullied.

1 out of 10 students report skipping schooled due to cyberbullying.

60% of students report that cyberbullying has negatively impacted their learning and sense of safety at school.

55% of students report being cyberbullied at some point in their lives.

Bullying stops 57% of the time within 10 seconds if students stand up for each other.

If you haven't signed up for a lesson please do. Learning about bullying is important for all of our students and staff.

And please invite me to join you as you tell students why you believe in them! I would love to have a video to show the school. Let impact our students in a positive way this month. Show them there are positive ways to communicate. Show them that someone believes in them.

Think Again

 Overthinking v Rethinking

Are you an overthinker? Do you ever find yourself in an infinite loop of rumination? 

For some they feel that overthinking means that they are putting a lot of thought and effort into something to ensure that it is done right. Or at least what they believe to be, done right.

Science has found that overthinking can inhibit decisive action and can actually cause decision paralysis. The truth is, overthinking doesn't help us make better choices but rather it cause us to make none at all.

The process of overthinking can also lead to heighten anxiety, impair making correct choices, overemphasize a problem, and cause forecasting (spending too much time guess what will happen as an outcome). 

Overthinking causes a lot of us to spend time ruminating. Ruminating centers on the past, dwelling, and brooding. Rumination can lead to sadness, regret, and depression.

Rumination focuses on "What I should have done...." and can lead to catastrophic thinking; going over the worst case  scenario and hypervigilance; always watching and always on guard. 

The more we overthink and ruminate the more we engage in avoidance behavior. We believe it is better to not do something than to do it wrong and have to think about the mistakes over and over again.

Why is it important for us to know this kind of information? The answer is simple, overthinking negatively impacts the brain.

The more we overthink and ruminate the more we strengthen the negative thinking neural pathways in our brain. A study done in 2023 found that when we overthink we train our brain to anticipate the negative and reinforce those neural pathways.

When I begin teaching our students about mindfulness I share with them that we are working to grow our Prefrontal Cortex and create positive neural pathways. Our Prefrontal Cortex is our center for wise choices, attention, and problem solving. When we overthink and ruminate we are negatively impacting the Prefrontal Cortex and create neural pathways that cause overthinking loops and fuel the cycle to continue.

Overthinking can also cause an increase in cortisol levels, which is the stress hormone. This can cause higher risks of anxiety and depression.

I know, that was a lot of information thrown at you. If you are like me you find it fascinating and helpful. I can look at people in my life and identify the overthinking and rumination. I know those people in my life also have high blood pressure and are often irritated by things that really do not affect them. 

Are you an overthinker? Do you know one? Do you have one in class? 

Are there students who freeze on tests, afraid to mark any answer for fear of getting one wrong? Do you have a student who does not want to come to school, has anxiety, or always seems to be negative?

You probably have an overthinker.

Mindfulness practices can help us learn to rethink. Look at things in a new light. See something from a new angle. Rethinking is to think again from a new perspective.

When we take time to calm our bodies, quiet our brains, and look again, we learn to rethink.

I started this post with words from Adam Grant. He has a podcast focused on Rethinking. Take a listen. He will have you rethinking from a new perspective what you were overthinking and ruminating. 

When we learn to mindfully rethink a situation we see things in a new light. 

This weekend try taking some time to assess if you are an overthinker and see how you could change that to rethinking. Could you be done with a thought? Could you shift? Take a deep breath and boldly rethink and gain a new perspective.

The Moment in the Middle

"Between stimulus and response there is a space. In the space is our power to choose our response. In our response lies our growth and freedom." -Author Unknown but often attributed to Viktor Frenkl, there is no clear evidence to refute or confirm.

The space between stimulus and response. 

We often to do not think about this space. But we should!

The Buddhists call this space the sacred pause. This is a space and time to pause and make wise choices regarding a situation.

Tara Brach, who is a psychologist, author, and meditation expert often refers to the sacred pause. She shared that this is a time to stop before we interject, interrupt, or strongly state our views. We do not always need to do these things and can benefit from taking a sacred pause.

A sacred pause is a moment in limbo, where you do not feel a need to speak, fix, achieve, resist, resolve, or run away. 

It is our moment in the middle.

We can use this mindful meditation with ourselves, our co-workers, and our students. We can also teach our students to utilize this mindfulness to help with conflict resolution.

The way we can practice the sacred pause is to:

1. Notice. Simple take in the information regrading the situation. Notice without reacting or responding. Simply observe as if you are an outsider.

2. Identify your personal emotions regarding your observation, Identify your inner experience related to what you noticed. What are you experiencing as far as; fight, flight, freeze, or faint? 

3. Take a deep breath. And do this over and over. As much as necessary to remain in the in between. 

After you have completed this process take time to then ask yourself some questions:

1. What is most important to me? What matters right now? Does it matter if I am right? Will this serve my greater wellbeing?

2. Is it helpful to act on my feelings? Will I or other benefit from a reaction to my feelings?

3. How can I meet this situation with kindness?

4. What is the truest path forward? The greater good.

In the end when we take time for a sacred pause we can ask ourselves "what is the goal of my reaction?"

The next time a stimulus has you ready to jump into response, pause, ask yourself your goal, and then meet it with kindness. 
 

Kindfulness

My Pebble of Humor. This guy has some funny shorts( and amazing mugs). Enjoy.

Now that we have had a good laugh (I hope) lets take a real look at kindness. Below is a link to a book read on YouTube. The book is called Kindness is My Superpower. It is a great book for our younger students. 

Kindness is my Superpower

How does kindness fit into our daily lives? How important is kindness? Does it connect to mindfulness? 

In a 2015 article on Mindful.org, author Shamash Alidina shares her thoughts and findings on kindness and mindfulness.

Alidina shares that we cannot truly be mindful until we bring kindness to our mindfulness. 

If we think about our definition of mindfulness we find that this is ever present. "Pay attention, on purpose, without judgement." When we engage in mindfulness without judgement we are showing kindness to ourselves and others.

A monk named Ajahn Brahm coined a tern for kindness within mindfulness, kindfulness. Imagine meeting your feelings with kindness and being gentle with yourself, even in the face of unpleasant feelings.

Alidina in her article goes on to share that she sees kindness and mindfulness as two wings of one bird. When we engage both we soar to great heights of wisdom, unconditional joy, and deep peace.

So how do we engage kindness into our mindfulness?

First we can practice a mindful meditation called Loving-Kindness. This is a mindfulness that asks us to send well wishes to ourselves, those we love, and those we struggle with the most. 

Another way to infuse mindfulness with kindness is to take time to place our hands on our hearts as we take in deep breaths. We can also close our eyes and smile. Make sure that while you are engaging in the practice you are listening with your heart and not focusing with your head. 

We can also engage objects into the mindfulness to remind us of kindness. For many, young and old, a cuddle/hug gives the feeling of security. This is a kind gesture toward yourself. We can do this by grabbing a stuffed animal and squeezing tight. Don't have one near you, find anything that holds meaning to you. It might sound silly, but perhaps you are grateful for water and you are showing kindness to yourself by having a bottle of water. Grab the water and hold it close while you breathe in and be thankful. 

Don't forget kind words. Ourself talk is often the worst talk we do in the day. We diminish our accomplishments, belittle our efforts, and berate ourselves for mistakes. Kindness mindful behavior looks like using a softened, positive self-talk. Relax, take it easy, and tell yourself "I can keep going."

Let's practice Loving-Kindness together.

Take a deep breath in. 

As you breathe in think of something you wish for yourself today. Use kind words with yourself.

Hold in the breath and the wish.

Then release the wish with the breath.

Take another deep breath in. 

As you breathe in think of someone you love and care about deeply. What do you wish for them today?

Hold in the breath and the wish.

Then release the wish with the breath.

Last deep breath in.

This breath is for someone you struggle to like, get along with, or maybe even dislike greatly.  Be gentle. Be kind. While this wish it toward them, it is for you. This is showing your kindness and lightening your emotional load.

Breathe in and hold the breath and wish.

Breathe out and release the wish.

Now that we are done with the mindfulness practice lets ask ourselves a question; do i feel warm, calm, and peaceful?

After a true kind mindfulness, kindfulness, we should feel a sense of peace and calm. We should not be angry, irritated, or simply glad the activity is completed.

Can you take a moment today to infuse your mindfulness with kindness and ask yourself if that helped you feel peaceful and calm?

Just Be Patient

 In a recent study of 3,000 Americans, 45% of Millennials (those born between 1981-1996) reported to feeling less patient than they did 5 years ago. They shared that they blame technology.

With technology at our finger tips we live in a low-effort, high-reward society. This kind of world is not conductive to cultivating patience. 

Even though patience is a virtue we as humanity have long seen as important, it is only something that psychologist have begun to study in the last 20-30 years.

Psychologist Sarah Schnitker published her patience research findings in The Journal of Positive Psychology. In her article, An Examination of Patience and Well-Being, Schnitker shares that patience is positively correlated with well-being. She reports that it also correlates to positive coping skills and thriving.

The definition of patience is,  the propensity of a person to wait calmly in the face of frustration, adversity, or suffering. 

I don't know about you, but reading that definition had me reflecting on my patience. The word propensity mean, the inclination or natural tendency toward.  

Do you have a natural tendency toward or are you inclined to be patient? 

Do you have that inclination in the face of frustration? 

The beginning of a new school year is a time for great patience. You need to have a propensity toward patience when students struggle to put into practice the guidelines, rules, and required behaviors you are establishing in your classroom. 

If we think about the fact that nearly half of all millennials state they feel less patient due to technology, what might that mean for our students? Do they even have or understand what it means to be patient?

How do we help cultivate patience in our students (and ourselves)?

The Cleveland Clinic shared a list of 6 tips to increase patience. Their top tip: Mindfulness.

The Calm App has also shared a list of their top 10 tips for building patience. Their top two are, to look for opportunities to be patient and to practice mindfulness.

As a school we utilize mindfulness for our students, not to simply fill time, but to help improve their well-being. We as adults can use mindfulness to help improve our own well-being and patience. 

After reading the lists shared by the Cleveland Clinic and the Calm App I have compiled a list of suggestions to help us increase our patience as we help teach patience to our students.

1. Mindfulness. Do your own. Do it with your class. Use Inner Explorer,

2. Look for an opportunity to be patient. Did you come to school today? If you answered yes, then you found an opportunity to be patient. Don't waste this time. Utilize it.

3.Shift your perspective. A student is not giving you a hard time, they are having a hard time. 

4. Accept what is out of your control. You can give directions but a student has to choose to follow them.

5. Listen well. Often times we listen to respond. Make sure you listen to understand.

6. Build tolerance for discomfort. Practice active ignoring, when safe. Don't sweat the small stuff.

7. Create a go to calming routine. What do you do to calm down? Do you have a calming space in your class? Do you use a calming app? (I use the Calm app and listen to The Daily Jay)

8. Empathize. Remember you were once young, new to school, and had to learn new rules.

9. Remember what matters most to you. Think ahead to long term goals. Do not engage in a power struggle now to be right in the moment. Build a relationship and focus on the long term goals.

10. Be kind to yourself. Be kind to your students. We will all have moments of impatience. Remember our mindfulness definition, pay attention on purpose without judgement. Do not judge for the moments you cannot handle it. Ask for support. Give support where it is needed. Be kind.

Below is the self evaluation Schnitker utilized in her research. How is your patience looking? Which of the ten tips might you need to focus on to help build your patience? 

Pebbling

 

When a male penguin falls in love he searches for the perfect pebble. Once he finds it he presents it to the penguin he likes. Scientist sees this as a kind of penguin proposal. 

In recent years people have started "Pebbling" using social media and messaging. Many people like to send memes, GIFs, or short videos to friends. 

Psychologist are looking at pebbling as a great way to connect, share ourselves, and increase positive mental health.

When we see something online that we enjoy we often want to share it with others, especially those we feel would enjoy it too. When we send a "pebble" to another person we are raising our Dopamine levels. Dopamine is the chemical in our body that helps us feel happy. When we receive a "pebble" we feel connected, thought about, and even loved by another person. When we feel love and connect we experience an increase in Oxytocin. Oxytocin is the chemical in our bodies that helps us feel love and belonging.

Psychologist are seeing pebbling as a way to create a cycle of kindness. We all experience happiness and love.  Engaging in pebbling is providing a positive chain reaction.

I have previously shared a story about a time a teacher placed a Far Side comic on my desk. My teacher knew I was a runner and the comic featured a cheetah putting on running shoes. I loved it. I felt seen. My teacher took time to connect with me outside of math. Before pebbling was even a thing, my high school math teacher engaged in pebbling. I still have this Far Side tucked away in a box. 

Psychologist who are looking into pebbling are sharing that they see pebbling as a great way to connect to children.

What might it feel like for a student to walk into class one morning and see a paper on their desk and the paper was something just for them. You took time to learn a fact about your student and then utilized that to find or create a "pebble" to share. 

You could share something that a student might tuck away in a box and keep. 

Is there a teacher in the building that you want to connect with better, share a laugh, or brighten their day? Find a way to "pebble" them.

My challenge to us all is to engage in pebbling this year. Find creative ways to connect.

Below are some links to memes to help get you started.

Kid Friendly Memes

Coworker Memes

Teaching Memes

Final thought for our first blog of the year, my pebble for you...

First Week of School

Awe to Inspire

Awe arises in encounters with stimuli that are vast, or beyond one’s current perceptual frame of reference (Keltner & Haidt, 2003). 

What is your sense of Awe?

As we wrap up school we need to help our minds and bodies find a sense of calm, peace, and awe.

If you watch the clip above Keltner talks about veterans with PTSD and how the feeling of awe at a river has proven to have a positive effect on mental health.

Keltner goes on to share that the simple act of looking up at trees can help create compassion and willingness to help strangers.

Research is showing us that Awe is a feeling all to itself and is important in our lives.

Finding your awe can help you with your mental health. Research is also proving that experiencing awe can have a positive effect on your physical health. 

Some of the specific findings related to mental and physical well-being, as it relates to the feeling of awe are:

*sense of connection and well-being

*openness to others and prosocial behavior

* reduced anxiety, depression, and social rejection

* improvement of cardiovascular problems and autoimmune disease

So what is Awe and how do we find it?

As suggested already, one way to find awe is in nature. Psychologist Adam Grant recently posted a mindful thought about water and how simply being near it and watching it can improve your mental health. He went on to share that the more vast the body of water the greater the affect. 

One study in 2017 found that experiences of awe led people to feeling enlivened, robust, and strengthened, in ways beyond words. 

We have mentioned that nature is a way to experience awe but it is not the only way. 

Other ways are through what might be referred to as a mystical encounter or a spiritual experience. Belief in a higher power, feelings of being connected to supernatural forces, and strong social connection to this community.

Another way to experience awe is through music, movement, or ceremony. Specific songs, concert experiences, or dancing can bring to you a feeling of awe.

Seek out your own awe and improve your well-being.

It's the End of School and We know it....AND... We will Feel Fine

 Which teacher are you? 

Getting ready to close out the school year is exhausting and can be stressful.

Let's find some fun ways to make it through together.

Below are 10 links to ideas and activities to help fill time and occupy your students (and you)!

Sun Mindfulness Craft

Thank You Letter to Favorite School Staff

Favorite Memories Activity

Last Day of School Crown

Make Paper Kites

Scavenger Hunt

Memory Book

Year in Review

End of Year Reflections

End of the Year Cootie Catcher

Plug In and Recharge

Burnout is real, but are you viewing your recharge productively? 

On the Calm app there is a daily mindful meditation called The Daily Jay. A recent practice was on burnout. Jay started with a statement regarding batteries and how they recharge. He stated that you have to connect them to a power source to recharge them. You don't leave them laying around doing nothing with them and hoping this give them more charge.

We are the same way.

We need to connect to a power source. We need to recharge with something that gives us energy.

In this mindfulness session Jay shared the story of a woman who was feeling burnout. This woman felt that she needed more rest to recharge so she began napping and resting more. This did not help her feel recharged but rather lethargic. She then began exploring what gives her energy, recharges, and makes her happy. For her it was clearing out the ivy in her yard. This gave her purpose and cleared her mind from what was burning her out.

While a rest feels good, for a while, and if useful, we need to do more than rest.

What recharges you?

The list at the top of this blog gives you some ideas of energy takers and energy givers. It isn't everything. I am sure you have something to add to each list that is specific to you and your life.

For a lot of people in education an energy taker is sound. A quiet car ride home give them energy. Perhaps its children that take energy and you crave adult conversation. Maybe making decisions at school all day takes your energy and you long for someone at home to make the choice of what's for dinner.

This time of year an energy giver for me is my garden. Knowing that as summer progresses I will see the fruits (or vegetables) of my labor. I can then makes my sauces, salsas, and freeze what will keep. This knowledge reenergizes me.

One night this week after dinner dishes were done, Leila and I watered the garden, planted new flowers (pesky rabbits ate our others so this time we planted a kind they hate), and then played her Bluey game. This wasn't more stuff to do and less time for me; it was refreshing and recharging. I felt accomplished with the flowers. I love passing along the garden joy to Leila. It is a love my father has shared with me and I am happy I can share with my daughter. And it is always fun to play a game with my children and see them grow, learn, and have fun.

This week I want you to think about how you can recharge. What power source do you need to plug into?

Have a rest, then figure out what you need to plug into to recharge. Below is a graphic I made to help us take time to list our own ways to recharge. We can also think about where we are at on our battery life. We can ask ourselves how much of an activity we need to get to a charge that helps us feel ready to go.

How can we finish the year fully charged and not running low on battery charge? 

After you have made you list take a mindful minute and breathe deep. Then start your recharge.

 

Magic of the Mind to the Finish Line

 The end of the year holds a lot of hope, excitement, and also the feeling of rushing to the finish line.

It may seem impossible to arrive to work on time, get everything done, and then make it home to relax at the end of the day. While it seems impossible it is not. Or at least it doesn't have to be impossible.

According to neurosurgeon James Doty, we can manifest a better life. In fact he states that "when our attention is intentionally focused on what we want and why, change is possible."

Dr. James Doty is a Neurosurgeon, author, and founding director of Stanford's Center for Compassion and Altruism Research and Education. His story starts in poverty, trauma, and suffering. Statistically he should not be wealthy, world renowned, or successful; yet he is all of this and more, he thrives. In his book Into The Magic Shop, he shares the life lessons that changed his life. Lessons from the mother of a magic shop owner.

Doty, shares that one day, while riding his bike away from the mess at home, he found a magic shop. The owner was out and the shop was being watched by the owner's mother. This woman told Doty she did not know anything about the magic in the shop but she could teach him another kind of magic, mind magic.

After that day Doty would keep returning to the magic shop. He states he went because the woman offered him cookies and her full attention. She was present. She was present for him. And having someone in his life give him their full attention mattered to him. That was what he needed and lacked.

That time in the late 1960's started Doty's path to where he is today. 

Through his education and research Doty has learned and shared with us a fact we all need to know and practice, "when you are caring and focused on others, this actually is when your brain networks function at their best."

Dr. Doty states that our attention can be directed and redirected in a way that can change our brains. He shares that we can strengthen our grey matter; which is the neuro tissue that helps us learn and grow.

Doty talks a lot about the idea of manifestation. While this sounds like a magical type of thinking, it isn't. It is rooted in brain training, goal setting, growth mindset, visualization, optimism, and mindfulness.

How does all of this apply to us? How does it apply to our school and our students?

We can start by taking in the simple lesson of the woman from the magic shop. Our full attention matters. Our students know when we are giving them our all and when we are phoning it in. As we creep to the end of the year we too have wandering minds. Spring Fever doesn't just afflict our students. We want to be done too. We want to have a break too. Our minds are wandering just the same as our students. So how do we help our brains so we then can help our students' brains?

Mindfulness. Growing our own grey matter. Visualizing how we want to end the year. Coming in each day with optimism. Setting our own goals for success. Manifesting what we want. And focusing on the students.

There is a lot out there that wants to steal away our attention. We need to utilize the tools we have to help redirect our attention. 

When you put on mindfulness for your class, participate. Join in. Do it. Be mindful.

Try An Inner Explorer to help set your minds on the right, positive, finishing line bound track.

K-1: #160 Choices

2-4: #155 Tricks on the Mind

5-8: #159-160: Positive Outlook and Purpose

I was done with my blog and almost ready to send when I found the following 5 Reason I Stopped Counting Down to Summer Break.

As I read this short post I felt it fit well with our topic. The overall idea is to be present (mindfulness). Be with your students. Give them your full attention. 

I encourage you to take some time to read the short post. It really has me thinking about how present I really am this time of year. I am feeling I need to take some more time to be mindfully present. Summer break will come with or without our count down. Our students need our presence and attention. We need to take time to fill them up before sending them off for the summer.

Supporting Mental Health with Mindfulness

 May is Mental Health Awareness Month.

According to the National Alliance on Mental Illness:

1 out of 6 youth experience mental health conditions. Only half of those youth will receive treatment.

50% of all lifetime metal health begins by the age of 14.

The average delay between onset of symptoms and treatment is 11 years.

In 2020, 1 in 5 youth reported that the pandemic had a negative impact on their mental health.

In 2020 there was a 31% increase in mental health related ER visits among adolescents. 

According to the CDC:

In 2021 4 in 10 students reported they felt persistently sad or hopeless.

In 2021 1 in 5 students reported seriously considering suicide. And 1 in 10 students have attempted suicide.

The US Department of Health and Human Services reports that the most common mental health concerns for youth are; anxiety, depression, ADHD, and eating disorders.

How can we support our students and their mental health?

2 out of the top 3 ideas on the list put out by the CDC are; mindfulness and social emotional learning. Two things we already promote at as a school. Are you promoting them in your class? Do you take time to practice mindfulness with your students?

If you haven't started utilizing Inner Explorer, start! During the month of mental health awareness make it a point to promote positive mental health habits. 

Did you know that research shows, what we focus on expands? This goes deeper than always being positive and the power of positive thinking. Studies show that those without depression symptoms tend to form more positive memories and have more positive memory recall. By utilizing mindfulness we expand the positive parts of our brain and promote positive memories and positive recall. 

Mental energy matters. 

I am sure many of you have heard the expression, neurons that fire together wire together, in short this means that the more we expand the positive parts of our brain the more we wire our brain for the positive. Mindfulness promotes the expansion of the positive and the increase in positive wiring. 

A good mindfulness practice is a simple one that follows three steps. 

Pause

Reframe

Kindness and Compassion

💓

Pause to think and reflect. (without judgment)

Reframe the thought. (we do not have to be positive but we can reframe a situation to see more than the negative.)

Kindness and Compassion toward yourself for where you currently are and where you would like to be and for how you are working on getting there. Be kind to your current self. Show compassion as you work toward a more positive future. 

Remember the best way to teach this to your students is to first teach it to yourself. 

💓

Braver Leaders ROAR

Braver Leaders.

In a 10 year research study, Brene Brown asked various companies and organization one question "who will be around, taking over in 5-10 years?" She shares that overwhelmingly the answer was "we need braver leaders" braver leaders will be taking over.

As Brene continued to dig into this idea of braver leaders she came up with four key points.

1. Rumble with vulnerability. Brene states that this means that in the face of uncertainty, when things get hard and challenging, we do not tap out. We have the hard conversations. We do the challenging tasks. We push forward even when we are scared. 

2. Live into our values. Brene shares that our behaviors need to support our values. We cannot simply say that we have integrity, we need to show it and live it daily. 

3. Building trust. We cannot have a cohesive team that works well together when we do not have trust.

4. Reset after failure or disappointment. We all face disappointment. We call fail. How do we handle it, how do we fair? Can we reset or do we stay in the failure? 

Brene Brown has long been a favorite of mine. She is a social researcher with a lot of helpful things to share that can help us as adults. The things she shares can also help us support our students.

Whitney Houston once sang "I believe the children are our future. Teach them well and let them lead the way"

We are responsible for teaching our students well so they know how to lead the way. We need to help them put into practice the four pillars of a brave leader.

Last night our oldest child had a Marine recruiter come over to talk about his options. During the time they spent together they went over that the Marines call "tags." These were simply tags on a keychain which held different traits, qualities, and values. The recruiter asked they be put in order of importance and then they reviewed them together. After it was over a comment was made along the lines of "he just keep going deeper and deeper." The recruiter kept asking "how do you handle failure?" "how to you display poise?" etc. If we reflect on what Brene's research shows this aligns perfectly. Our students will be asked about how they handle themselves. They will be asked about reset, living values, and they will be asked to open up and be vulnerable.  

Let's take the time to teach these skills now. Let's build into our students.

Mindfulness is a research proven way to help build these skills and traits into us all. 

This week I found a great website created by a teacher. The website is called Fortheloveofteachers.com. I encourage you to take some time to explore.

One of the things I found was titled cultivating mindfulness, teaching children to learn from failure.

This post had a great mindful practice that the teacher shared she uses daily with her students. They meet in the morning for a class meeting and they review ROAR.

You can take ROAR and review each step to help build resiliency, vulnerability, and learn from failure.  

R: Recognize. Failure is normal. It happens to everyone. 

O: Own it. Learn to be responsible for your action, no matter the outcome.

A: Accept. The only people who fail are those who do not try. Accepting your failures helps you learn to move on from them.

R: Reflect. This is the time to see how to fix, change, and try again. This step creates growth. This step creates recovery.

The next time a student is struggling and believes they are failing (and maybe they are) take some time to ROAR!

Tests and Screen Time

 We can utilize mindfulness for ourselves as well as our students. During testing season a little extra mindfulness can help us all. 

A quick reminder; Inner Explorer under the Transition section has mindfulness for testing. They are short, 5 minutes or less and could be a great way to calm your students before you have to start testing.

On the website Movethisworld.com data is presented sharing that anxiety can negatively impact testing. This test anxiety is often seen through negative behaviors displayed in the classroom. The more we test the more behaviors we may see. With that in mind taking time to reduce anxiety is important.

We can utilize Inner Explorer and mindfulness to help reduce test anxiety. This could help test scores and classroom behavior. A Win-Win-Win!

After you have successfully helped combat testing anxiety, what next?

When testing is all done we like to celebrate with our students and give them some "free time" in class. Often I see an electronics days came up. I want to share some information this week to help us choose other options for brain breaks after testing.

In his new book, Psychologist Jonathan Haidt talks about Gen Z and younger and their relationship to screens. His new book is called, The Anxious Generation: How the Great Rewiring of Childhood is Causing an Epidemic of Mental Illness.

The title alone says it all. The Anxious Generation. In his book he presents information regarding mental health and the correlation to the rise in technology and social media. 

Haidt shares that since 2010 we have seen a dramatic rise in anxiety, depression, and even a significant rise in ADHD. In fact since 2010 we have seen anxiety in young people increase by 134% and depression increase by 106%. Haidt calls this increase a tidal wave, which couldn't be more fitting when you look at the numbers. 

Not to scare us, but rather to help us further understand the concerns screens (and social media) present, Haidt also shared information regarding suicide and girls. In an article in The Atlantic Haidt shares that statistics from 2010-2019 show a 131% increase in suicide among girls ages 10-14. 

Does this mean we should never allow our students to utilize screens? No, of course not. But it does bring up some good questions which we cannot ignore. 

Do we perpetuate the use of screens? Or do we encourage building the brain and reclaiming the parts of the brain we are losing due to screens?

Much like the beginning of the title, Haidt really hits home saying ...great rewiring of childhood... Screens are literally rewiring our brains. For those of us over the age of 25 our brains are fully formed. For some of us we were lucky enough to be born before smart phones, computers in homes, and social media. Our brains were wired to run around barefoot outside until dark. The students in our school (and those in our homes) need some time to disconnect from screens and learn to reconnect (or learn to connect) with people and challenging and sometimes "dangerous" tasks.

Have you ever had to do a team building activity? They might stress you out or annoy you, but they have purpose. Think back to some you have have done. We Are Teachers has a list that could help you consider other options for after testing. 43 Team Building Games

The games students play on a screen are vastly different than a board game. Video game companies employ psychologist to help them ensure the game is addictive. Board games are great tools to learn math, reading, team work, and other life skills. The tactile nature of a board game also builds neuro pathways in the brain to help with problem solving skills. 

If we take time to combat anxiety before a test lets take some time to help our students combat screen anxiety after a test.

Parenting Tips for School

 

Lessons in parenting can provide lessons in education. 

Two of my favorites are a source of my information this week. Dr. Becky Kennedy and Dr. Adam Grant. Both psychology impact how I parent, in a positive way. As I utilize their wisdom in my personal life I am also able to see ways I can utilize their knowledge in my professional life. And I hope that you take some time to consider what will be shared this week. How can you utilize these parenting tips in the classroom?

Organizational Psychologist Adam Grant has a podcast called Re: Thinking with Adam Grant. On his podcast he hosted Clinical Psychologist Becky Kennedy. Dr. Kennedy is known as a parenting expert. If you have a moment check out her Instagram page. Her short advice videos will have you reflecting on your parenting/educating behaviors. During this episode of Dr. Grant's podcast the pair explored ideas in parenting that I feel we can apply to our interactions with our students.

Something that was said during the episode that really stuck out to me was a comment about the questions we ask. It was said that the questions we ask others show them the road we want to walk down with them. One example is the question that Adam Grant asks his children when they get home from school. And it is a question I have adopted and ask in my home too. The question is who did you help today? Dr. Grant shared that as he began to ask this question his wife suggested adding  who helped you today?  Dr. Grant admits that he was not fully onboard at first. He wanted to focus on his children becoming helpers and seeking ways to support others. His wife helped him understand that children need to also be taught to accept help and to let others support them. I love this idea. I have added this to Leila's daily check in after school.

How can we utilize this idea at school? The idea that the questions you ask show the path you want to take with others is powerful. What questions are you asking your students? Are you asking them if they are hungry? Are you asking them if they are alright or how they are doing? Are you check in on them? Or are you asking them why would you do that? how come you can't behave better? What path are your questions taking you down with your students? Can you do better?

Another great idea that was present was from Dr. Kennedy. She shared that she likes to take time once a month or more if she can, to spend one-on-one time with her children. She said that during this time she makes sure her phone is rooms away. During this time she askes her children for a performance review. She asks "how can I do better?" or "what do you need from me?" She shared that her children have commented on screen time, use of specific apps, etc. This opens a line of communication and chance to allow a child to feel like they are important and their opinion  matters. Dr. Kennedy shared that she is then also able to share again her view point. This is something that we can utilize at school. Ask a student what you can do better to help them, how you can better support them, or what they may need from you. It might surprise you what they say. It may create a time of self-reflection and building better understanding. You can share more clearly why you handle things the way you do or why you set up your class the way you do. It builds the relationship.

There were so many good points in the podcast. Go look it up and listen. I want to share just a couple more quick highlights.

During the conversation Dr. Kennedy said that as adults we need to get better at repair. Get good at repair. Apologize to students. Repair what has been broken. Children need to see humility. We make mistakes. 

Children need connection. They need to feel like adults care. Dr. Kennedy shared that the best advice she can give to anyone is to let children know that you believe in them. Children need to hear " I believe in you." Children also need to know what adults believe them. They need to hear "I believe you." 

Power in the Positive

 Getting back into school after a break can be challenging. Coming back to testing season adds an extra level of stress. This time of year can also be rainy, like today snowy, and still cold. Recess may be inside or outside and messy. It is a lot and it doesn't seem to stop!

No matter which meme best represents you, you can still keep going! Our blog from before break gave us a lot of self-care and mindful reset ideas. We can continue to utilize them as we push through April. 

Micky VanDerweker out of Virginia Tech send out a weekly email regarding behavior. He shares tips on how to help school staff address challenge behaviors.

Last week Mickey shared a fun way to start the day creatively with structure. He shared that this idea is best for middle school students (I think upper elementary could do it too). Have your students line up outside of the class before they enter. As you greet them ask them a question such as "what would you use to battle Aquaman?" After the question is answered the student walks into class and follows directions on the board.

You can take notes of the answers given and share this later in the day with the students. You could use the information to make graphs or create team building. It is a fun way to engage the students and talk one-on-one with them as they enter the class.

Another suggestion Mickey shared is positive post-it notes. This is something I have touched on in past blogs. I have also seen this mentioned by Matt Eicheldinger, a teacher who shares his wisdom on social media. Leave sticky notes on desks. Share encouraging words or a silly smile. 

I had a high school math teacher who knew I was a runner leave me a Far Side comic one day. I walked into class and on my desk this small comic from her daily calendar was waiting for me. I had a meet that day and this small gesture made my day.

I love how Google helped me find the exact comic to share. This was the best and I still remember this waiting on my desk for me. The small things you do can impact a student today. It may also stick with them for years to come!

The last thing Mickey talked about in last week's email was testing season and the Power Pose. Again this is something we have talked about in previous blogs. I also have it posted on my door. Come check it out. Take a minute or two before you start a test and have students stand. Tell them to be Superman or Wonder Woman. Hold their heads high, hands on hips, and breath in deep and think powerful thoughts. This is a mindfulness technique that helps create positive neuro pathways in the brain. 

And remember, You've Got This!

Recharged, Reset, and Ready

Spring break is the perfect time to reflect on ways to recharge and reset for the last push forward. 

A whole self well-being plan can help you feel ready instead of run down.

One article I read as I prepared for this blog called a spring break of well-being a "Glow Up." This had me reflecting on a past blog regarding our glimmers (opposites of triggers). 

We can utilize our glimmers to glow up. Here is the link to our Glimmer Blog if you would like to reflect too.

Let's take some time together this week to prepare to Reset, Recharge, and be Ready or Glimmer to Glow Up.

Having a spring break of well-being is easier than you might think. It can be seen as a way to engage in self-care. Ensuring we attend to our own well-being is imperative to being able to care for others. You can't pour from an empty cup.

Often times when we think about time off of work, we think about sleeping in (and staying up late). But should we? Studies have found that we should not stray too far from our normal schedule. Our bodies have a natural circadian rhythm, however, our lives often lead to circadian rhythm disorders (or disturbances). 

According to NIH.org, the National Institute of Health there are ways we can support a healthy circadian rhythm and even give it a reset.

Our circadian rhythm is effected by things such as too much artificial light and not enough natural light. Some studies have shown that getting an hour of natural light in the morning and and hour of natural light in the evening can help with creating a healthy sleep-wake cycle. The light from phones, tablets, iPad, TVs, etc. can cause our brains to struggle with shutting down. The light from these objects have also shown to deplete our natural levels of melatonin. Melatonin is what we need to help us sleep. While there are supplements to aid with melatonin it is not a natural form and can change your natural production as well. The only way to boost natural levels of melatonin is to turn off screens and walk outside.

Side note on sleep: in college my Abnormal Psych professor told us that the bedroom is only for two things and both start with S. She shared that our brains are trained to associate the bed with the activates we engage in with repetition. Watching TV, looking at your phone/tablet/iPad, or even reading can alter your brains associate with bed and sleep.

When we think about positive ways to promote sleep we should consider a quiet, cool, and calm environment. We need to stay with an hour (if possible) of our typical sleep-wake cycle. We benefit from turning off screens an hour before bed, dimming the lights, and engaging in calming activities. Before bed we would benefit from a walk outside as the light shifts from day to night. This helps create a natural shift from wake to sleep. Then when we wake it is also a good idea to get in an hour (if possible) of the natural morning light.

Now that  we have reset our sleeping habits we can turn toward some other ways to reset and glimmer to help with our mindful spring break.

We talked about the outside light helping with sleep but that is not all that the outdoors can do your positive mental health. 

Being outside, connecting with and appreciating nature helps us embrace beauty, calm, and the wonder of the outside world.

This time of year we can start to see nature come back to life. The peeks of green, the longer nights, and the (hope of) warmer days. Spending time outside can be a great way to engagement in a mindful meditation regarding gratitude for nature. For me summer in one of my favorite times of the year. I want to spend time outside, I garden, and my little one and I enjoy walks to the park. As we move into Spring I can be grateful for this season and its time of regrowth and blooming which leads into Summer and all of her warmth and beauty.

Talking about being outside and showing gratitude for nature leads me into the next way to recharge over break. Gratitude. 

Gratitude is a practice that benefits our brains and physical health. There have been several studies in recent years regarding gratitude and how it supports our mental, emotional, and physical health.

A lot of the time the information regarding gratitude will suggest listing three things each evening, as way to reflect on the day. I enjoy this but I also enjoy doing my gratitude in the morning. I like to start my brain on a positive note. Knowing that our brains are designed to look for negative, for survival, I like to train my brain toward the positive as I start my day. Spring break could be the perfect time for you to figure out what works best for you.

Another important part of life that we often skip is, drinking water. Some days we may not drink any at all or very little. Some information will tell you to drink 8 8oz glasses of water a day. Others will say to drink half your body weight in ounces. An example would be for a 200 lb person to drink 100 oz of water a day. According to the Mayo Clinic we should drink enough water to have our urine be colorless or slightly yellow. My high school track coach would tell us "I want you to drink so much water you pee Sprite." I don't know why he chose Sprite instead of saying colorless or slightly yellow, but the idea was drink water.

When we are hydrated our bodies function at their best. On the Mayo Clinic's website they share that we lose water daily through spit, sweat, urine, etc. We need to replenish our water to stay hydrated, healthy, and happy.

To be clear, make sure you pee clear! 😉  

Let's continue to talk about what goes into our bodies. Next up, food.

There is a Discovery Channel show called, Naked and Afraid. On it they talk about the human body being able to endure three days without water and three weeks without food. While that is physically true, if you've ever watched the show you quickly see what this can do to your psyche. 

We need food, but not just any food. Not all food is made equal. We need healthy food. We want junk food.

Food can either fuel our brains or harm our brains. Sugar is unfortunately a delicious food which can harm our brains. On the Harvard Health Blog we are informed that our brains run best on premium fuel. Premium fuel is food which is high in vitamins, minerals, and antioxidants. The blog continues on to say that diets heavy in sugar and refined foods contribute to poor mental health and can worsen symptoms of depression. Another point made in this information out of Harvard is related to poor nutrition and poor behavior. It all connects. This is something to think about for ourselves but also to consider for our students.

What we eat can play an important factor in how we feel and how we act. Are you fueling your brain and body with premium fuel?

Take some time to add some (or more) vegetables and fruits to your meal planning. 

Now that we are properly fueled lets see what else we can do to support a mindful spring break.

Having a week off of work is a great time to clean, organize, set goals, read, exercise, and have fun. That's a lot I know. But lets think about each quickly.

Clean and Organize. When we feel like our home and space are in order our brains tend to feel "in order." There is comfort in clean. We feel accomplished and presentable. Having a clean environment can help you feel mentally clean. Our brains like to organize things into what fits and does not fit into our lives. Doing some home organizing is a comfort to our brains.

Setting goals. We aren't talking about life goals, New Years resolutions, or even long term goals. We are talking about daily goals. We have previously talked about WOOP. If you aren't familiar with WOOP go back to our blog on How To WOOP and review this specific kind of goal setting. It is small, daily, attainable goals or as this process calls them "wishes". You set a wish, review the positive outcome, identify the obstacle, and then plan around the obstacle to achieve the positive outcome of the wish. 

A goal could be set around getting your cleaning and organizing accomplished.  Eating well. Drinking more water. Or being more mindful.

Another great way to recharge is to get movement in. We talked about taking walks outside for our sleep but walks are a great exercise for the body too. When we move, with purpose, we support our mental and physical health. In a previous blog we talked about intentional movement supporting our mental health and memory. Try yoga over break, dance it out, or simply take a walk. Move.

After you take some time to exercise, relax with a meditation. Try an app such as Calm. I love this app. It has a lot to offer. I often listen to The Daily Jay. I have checked out the children's section here at school with students and at home with my youngest. Mindful meditation is a calming activity that helps sooth and relax our chattering minds. In a world that does not stop talking, meditate and allow some calm in your mind.

Disconnect. 

If I could encourage one thing for us as adults and for all of our students, it would be to disconnect. 

Turn off the TV. Turn off the phone. Turn off the iPad. Turn off the tablet. Turn off the gaming consol. 

Disconnect. Unplug.

In a 2022 study research showed that screens change the structure of the brain. Screens reduce empathy, reduce attention, increase aggression, create addiction, cause a lack of impulse control, and negatively impact early reading skills.

We previously talked about screens and light and how it impacts sleep. Beyond the light, its gaming, social media and time away from in-person people.

On her podcast Nurture v Nurture clinical psychologist Dr. Wendy Mogel talks about how years ago she was employed by a video game company. Video game companies employ psychologist with the purpose of ensuring games use psychology to draw people in, keep them playing, and make them need to come back. Video game companies use psychology to create addiction.

We noted social media. We will not even dive into those deep water. We know that social media steals empathy and give anxiety. 

Disconnect.

Once disconnect, first praise yourself for accomplishing that goal. Then just keep going with the affirmation.

Another glimmer to glow up is the use of affirmation. 

Use these starters and keep up the positive self work...

I CAN

I WILL

I AM

I can disconnect. I will disconnect. I am disconnecting!

And now that we have disconnected lets find something else to do.

Read.

And last, but not least... Have Some Fun. Spend time with others. Engage with others. Have fun. Ask a friend of family member to work on our reset list with you.

Find positive ways to get ready for the last long stretch to the finish line of this school year!

Caring for Success

Who comes to mind when you read the above quote?

Who needs you to look past the problem and see the possibilities? 

How do you handle problems? Punish or Teach Skills? 

I hope that you took a minute to watch the link above. I love Dr. Becky Kennedy. I watch her videos and end up doing a lot of self reflection on my parenting skills and my communication with students.

In her TED talk, Rita Pierson, an educator, shares that every student needs a champion. 

Our students need us to be their champions.

Our students need us to teach them skills, not punish them for lacking skills.

This week I had a great conversation with a middle school teacher. He shared that he is doing mindfulness three times a day. He went on to say that the students grumble at the beginning but he does it anyway. He stated that he knows they need it because he has observed them to be calmer after.

Our students grumble and complain when new and uncomfortable things are introduced. DO NOT GIVE UP. DO NOT GIVE IN. 

Being a champion for our students looks like pushing them to try a new thing.

Being a champion for our students looks like consistency.

Being a champion for our students looks like teaching them skills (they are missing) instead of punishing them for the behavior which resulted from the lack of skills.

As we enter into testing season, it is important to take time, as adults, to ask ourselves if we are championing our students.

A mindfulness technique we can utilize is positive brain training. Make sure that each interaction focuses on a positive outlook. "I noticed you are enjoying a really good book. I hope later you can tell me all about it. Now, however, is the time for the activity I have provided."

Championing a student looks like giving them a task or job to let them know they are needed and important. Utilize a skill they have (that may need to be refocused) and use it to create a positive experience for the student (and you!). "I noticed you love to move around the room a lot in the morning, can I have you use that energy to move around and greet all of our students?"

Working with our students, in a partnership, helps them see we care builds a trusting relationship. 

Another thing to think about is, “When kids feel in control, they act in control”- Dr. Becky Kennedy

                    You could be a students caring adult helping to build their success story.
 

The Mindfulness of Movement

Mindfulness comes in many forms. Some you may not consider at first glance. One such mindfulness you might dismiss is, movement.

Movement is more than just fidgeting, getting up and walking a lap around a classroom, or stretching your arms above your head. Movement is a specific form, such as; martial arts, yoga, and dance.

Studies out of Harvard Medical School show that dancing supports motor, emotional, and intellectual brain function. 

A study printed in the New England Journal of Medicine found that dancing improves brain health. More specifically memory. In fact, when looking at golf, swimming, tennis, cycling, and dance; dance showed the best results for memory support. Studies on dancing are showing us that dance can reduce the risk of dementia by 76%. Some doctors are even discovering the benefits of dance for those living with Parkinson's. The website news-medical.net shares that dancing has also been shown to reduce symptoms of depression. 

It is important to understand that we are not simply talking about turning on music and letting our students go wild and calling it dancing. We are talking about synchronized, choreographed, and mimicked movements. 

Studies show that when we mimic movement or synchronize movement we improve self-esteem. It has also been found that this type of movement helps us like others more. Perhaps the next time there is conflict in your class you take a dance break. Have students pair up and move in unison.

Yoga is a great type of movement which can reduce the severity of symptoms of PTSD to the point patients no longer meet the criteria for diagnosis.  

Take time to move with purpose and in synchronization with others. Help your students and help your self. Get up. Get moving, with purpose.