#75 Three Ways To Create & Maintain a Sustainable Life As An Educator

I 100% believe that I was knocked out by cancer in 2007 to teach me how to slow down. As I kid, my father was constantly begging me, “Slow down!” I can hear his voice now, “You do everything so fast!” With his Essex County accent. I loved it. And he was right!

“Haste makes waste” is what I learned in school, and it’s one of the few lessons I learned that have proven over and over again to be true - throughout my entire life. 

I think fast.

I create fast.

I  write fast.

I don’t drive fast, and that’s a good thing, but I pick up on things quickly.

I often already know what it is you’re going to say when you start talking, so I’ve had to train myself to slow down, be patient, and listen actively. 

I’m still right about knowing what it is you’re going to say, but I’m able to better regulate and maintain the conversation and speak when it’s time, and man is that hard! It is so hard.

This fast energy worked tremendously in my favor as a teacher because teaching moves at a relentless pace. It forces you to juggle a million things at once. The pressure to plan, grade, manage behaviors, and meet expectations never stops—unless you decide to slow it down, and I never did…until I was diagnosed.

It was then that I had to learn to accept help. I was on a medical leave of absence from September to January. I need help to walk, bathe, and get to the bathroom. And that was just about all I could do because I was in bed otherwise. 

That is why, today I want you to learn from my mistakes as I teach you 3 Ways to Create & Maintain a Sustainable Life as an Educator.

Let’s Be Real

Teaching will take everything from you if you let it. It’s a job that never truly “ends.” There’s always another lesson to plan, another email to respond to, another stack of papers waiting to be graded. But if you want to stay in this career and keep your sanity, you have to get intentional about protecting your time, your energy, and yourself.

Here are three ways to build a more sustainable, balanced, and fulfilling life as an educator—without burning out:

#1 Create Boundaries (and stick to them!)

If you take nothing else from this, take this: Your time is YOURS. If you don’t protect it, no one else will.

✅ Say “No” Without the Guilt
You don’t have to be on every committee. You don’t have to answer emails at all hours. You don’t have to give up your personal time for work. You can say “no” and still be an amazing teacher.

✅ Honor Your Prep & Lunch Time
Your prep time is not a free-for-all for admin, colleagues, or last-minute requests. Use it for what it’s meant for. And your lunch? Actually eat. Actually take a break. You are not a machine.

✅ Set a Timer for Grading & Planning
You could spend hours grading and still never feel “caught up.” So don’t. Set a timer. Do what you can in that time, and then let it go.

✅ Pay Attention to Your Scrolling Time
Social media is fun—until it’s not. If you’re doom-scrolling through teacher TikToks that make you even more overwhelmed, put the phone down and do something that actually refuels you.

✅ And Let’s Talk About Your Non-Teacher Friends…
Having friendships outside of education is a must. You need people who remind you that you’re more than just a teacher. Spend time with them, talk about literally anything other than school, and give your brain a break.

#2 Practice Self-Cultivation (not just self-care)

Self-care is great, but self-cultivation is even better. It’s about enriching your life outside of teaching so you don’t lose yourself in the job.

✅ Eat Well – Your energy depends on it. Nourish your body.
✅ Move Intentionally – Whether it’s yoga, walking, or dancing in your kitchen—just move.
✅ Allow Yourself Time to Get Quiet – No screens, no noise. Just stillness.
✅ Set a Bedtime – Your students don’t need the sleep-deprived version of you. Prioritize rest.
✅ Breathe – Deep, intentional breathing resets your nervous system.
✅ Tap (EFT) – Tapping helps release stress and regulate emotions. Give it a try!
✅ Meditate – Even 5 minutes a day makes a difference.
✅ Find a Hobby Outside of Teaching – Something just for you. No lesson planning involved.
✅ Be Consistent – Self-cultivation isn’t a one-time thing. Make it a habit.

#3 Call In Your Resources 

Teaching is hard, but you don’t have to do it alone. Lean into what inspires, grounds, and uplifts you.

✅ Read Motivating Authors – Find books that fill your cup, not drain it.
✅ Listen to Inspirational Podcasts – A great way to reset your mindset.
✅ Embrace Your Spirituality – Whatever that looks like for you.
✅ Play Your Favorite Music – Music shifts energy. Blast something that makes you feel good.
✅ Call on Friends & Family – But be mindful of what you share.

💡 Pro Tip: If they’re not in education, don’t waste your energy venting about work. They won’t get it, and you’ll just end up in frustrating debates. Protect your peace.

The Big Lesson

Your body forces you to slow down before you learn how to do it yourself. Teaching will do the same thing if you don’t take control of your own pace. Sustainability as an educator isn’t about keeping up—it’s about knowing when to step back, when to breathe, and when to slow the hell down.

Pay attention to the whispers. 

Pay attention to the smacks.

Because if you don’t, they’ll turn into a punch in the face when you’re not expecting it and then it’ll be too late.

Your Turn! What keeps you healthy as a teacher?

I’d love to hear how you create balance in your life as an educator! Drop a comment or DM me on Instagram @jenncaputo 

Remember, it’s not about being perfect; it’s about being easy with the practice.