Some of the most powerful shifts in teaching don’t come from doing more, but from doing less—and doing less more gently and intentionally. The answer to educator burnout isn’t adding another program or initiative to an overflowing plate. Instead, it begins with creating small spaces of pause, moments that help the day feel lighter.
By setting a simple daily intention and returning to the breath—even for just a few minutes—teachers can reclaim a sense of steadiness that changes how they move through their day.
Anchoring the Day
Setting an intention is a powerful way to start each morning. As the principal and counselor at our school, we embedded this routine into our culture. We opened morning announcements with an invitation: We asked students and staff to stop, find their anchor, and set an intention for whatever they wanted to bring into their day.
Because there is often a gap between intention and action, we discussed and modeled behaviors crucial for success. As an example, when our custodial staff grew frustrated by the misuse of paper products in the restrooms (paper towels on the floor, shoved in toilets, etc.), we brought the issue up in morning announcements. To tie it in to mindfulness, we asked students to hold a simple intention: If I see paper towels on the floor, then I will show responsibility by helping to pick them up.
This if-then approach is research-backed. Studies show that framing intentions with a clear plan for implementation—specifying “when, where, and how to act”—increases follow through. “If I encounter situation Y, then I will initiate action Z!" (Wieber et al., 2015).
To put this into practice:
- Decide what you want to bring into your day today (e.g., peace, love, compassion toward self or others).
- Post your intention somewhere you will see it. Hang a sticky note near your desk. Set it as a reminder or an alarm on your phone. Return to it often throughout the day.
- When you feel yourself showing up in a way that is misaligned with your intention, pause, repeat your intention, and then react or respond appropriately.
These moments don’t erase the challenges educators face, but they do offer a way to meet those challenges with steadiness, presence, and choice.
Exhaling the Stress
Focusing on our breathing is another easy way to recenter when we feel stressed or out of alignment.
Box Breathing
This breathing pattern follows the shape of a square, with equal counts for each side (see fig. 1). To start, place your finger at the bottom left corner of the square. Trace the line of the square up as you breathe in for a count of four. Continuing in a clockwise motion, trace your finger to the right as you hold your breath for a count of four. Then, as you trace your finger down, exhale for a count of four. Finally, trace the square to the left as you hold your breath for a count of four.
This breathing exercise brings you into the present and resets your nervous system. Repeat this box breath pattern at least three times. If you are unable to physically trace the square, it is helpful to envision the square in your mind as you breathe.
Paced Breathing
This breathing strategy activates the parasympathetic nervous system that reduces stress and anxiety (University of California, 2024). The key is making your exhale longer than your inhale—that’s what activates stress reduction. Start by inhaling to a count of two and then exhaling to a count of four. If that feels comfortable, work your way up to longer counts: inhaling for three and exhaling for six, or inhaling for four and exhaling for eight. Practice this until it becomes second nature, so you can call on it when stress levels start to spike.
Simple Practices, Lasting Change
As you reflect on what you can take off a teacher’s plate, remember that change doesn’t require sweeping initiatives or complicated fixes. Often, the most sustainable practices are the simplest ones—setting an intention each morning or pausing for a few breaths when the day feels heavy. These moments don’t erase the challenges educators face, but they do offer a way to meet those challenges with steadiness, presence, and choice. By practicing intention setting and mindful breathing, teachers create space not just for themselves, but for the students who watch and learn from their example.
Editor’s note: This article was adapted from Handley, J., & Donnelly, L. (2024). What can I take off your plate? A structural—and sustainable—approach to countering teacher burnout. ASCD.
