Scribd
Upload
18 views2 pages

Weekly Teacher Routine

The document outlines a structured weekly routine for teachers, detailing morning, school, and evening activities with specific time allocations and tips for maintaining energy and reducing anxiety. It includes adjustments for special days and emphasizes mindful practices such as eating and breathing. Key recommendations include taking breaks, preparing meals in advance, and ensuring adequate sleep for optimal performance.

Uploaded by

monoswini
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
18 views2 pages

Weekly Teacher Routine

The document outlines a structured weekly routine for teachers, detailing morning, school, and evening activities with specific time allocations and tips for maintaining energy and reducing anxiety. It includes adjustments for special days and emphasizes mindful practices such as eating and breathing. Key recommendations include taking breaks, preparing meals in advance, and ensuring adequate sleep for optimal performance.

Uploaded by

monoswini
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Weekly Teacher Routine (Printable Version)

Morning Routine (Daily 5:35 – 7:30 AM)

 Wake up & freshen up (5:35–5:45)


 Exercise 20 min (5:45–6:05)
 Dog walk 20 min (6:05–6:25)
 Shower (6:25–6:35)
 Puja / Prayer 10 min (6:35–6:45)
 Coffee / Tea 5 min (6:45–6:50)
 Breakfast & light planning 15 min (6:50–7:05)
 Cleaning / organizing 10 min (7:05–7:15)
 Getting ready for work 15 min (7:15–7:30)

School / Day Schedule (7:30 AM – 4:00 PM)


Time Activity Notes / Tips
7:30 – 7:45 AM Commute Calm, deep breaths
7:45 – 8:00 AM Breakfast / settle Mindful eating
8:15 – 8:50 AM Assembly / light stretching Posture check
8:50 – 10:50 AM Morning classes Micro-breaks for posture every hour
10:50 – 11:10 AM Short break / snack Deep breathing, hydrate
11:10 – 1:10 PM Morning classes Engage actively, maintain upright posture
1:10 – 2:00 PM Lunch + Rest Light walk or stretch 10–15 min
2:00 – 4:00 PM Afternoon classes Keep energy steady; deep breathing if anxious

Evening Routine (Post-School 4:30 PM – 9:30 PM)


Time Activity Notes / Tips
4:30 – 5:30 PM Prep / Grading / Lesson Planning Use timer for focus
5:30 – 6:00 PM Cooking / Dinner Prep Simple healthy meals
6:00 – 6:30 PM Dinner / Snack Mindful eating
6:30 – 7:00 PM TV / Mobile / Relax Limit screen time
7:00 – 7:30 PM Household chores / Organizing Light tasks
7:30 – 8:00 PM Meditation / Journaling Anxiety relief, gratitude
8:00 – 8:30 PM Hobby / Reading Relaxing activity
8:30 – 9:20 PM Prep for next day / light tasks Pack bag, plan meals
9:20 – 9:30 PM Bedtime Calm breathing, lights off
Adjustments for Special Days
Wednesday & Friday – Extra Evening Class (5:30–6:30 PM)

 Cooking / dinner 6:30–7:00 PM


 TV / Relax 7:00–7:30 PM
 Meditation / journaling 7:30–8:00 PM
 Hobby / reading 8:00–9:20 PM
 Sleep 9:20–9:30 PM

Thursday – Duty 6:00–8:45 PM

 Prep / Grading 4:30–5:30 PM


 Snack 5:30–5:45 PM
 Duty 6:00–8:45 PM
 Light dinner 8:45–9:10 PM
 Meditation / journaling + sleep 9:10–9:30 PM

✅ Tips for Energy & Anxiety Relief


1. Take micro-breaks in school every hour (stretch, rotate neck/shoulders).
2. Power nap 20–30 min max after school if needed.
3. Deep breathing exercises during breaks (inhale 4 sec → exhale 6 sec).
4. Mindful eating: chew slowly, no screens during meals.
5. TV / Mobile: keep limited to 30–40 min in evening.
6. Prep meals in advance to reduce stress.
7. Bedtime 9:30 PM for 8 hours sleep → steady energy next day.

You might also like