110 Self-Care Ideas for Teachers During Winter Break (Research-Backed Burnout Prevention)

110 Self-Care Ideas for Teachers During Winter Break

Research-Backed Ways to Prevent Burnout 💖

It’s my first day of winter break, and I just woke up from a nap.

Not a “I-shouldn’t-be-doing-this” nap.

A deep, lights-out, phone-forgotten, body-needed-it nap.

And honestly? It was wonderful 💖

If you’re a teacher on winter break, you already know this time of year is supposed to be restful—but somehow still feels a little chaotic. Family schedules, noise, mental to-do lists, and the quiet pressure to “use the break wisely.”

So let me say this clearly, friend:

Rest is productive. Sleep is healing. Doing less is allowed.

Below is a  list of 110 self-care ideas for teachers during winter break, including research-backed strategies shown to reduce stress and prevent teacher burnout.

The suggestions with a 🌟 are researched based.

Take what you need. Leave the rest. No guilt allowed 💖

Mental & Emotional Reset (Burnout Prevention Gold)

1. ⭐ Sleep without an alarm for at least 3 days

2. ⭐ Unplug from school email completely

3. ⭐ Write a “done list” instead of a to-do list

4. ⭐ Journal for 10 minutes a day

5. ⭐ Practice mindfulness or meditation (even 5 minutes counts)

6. ⭐ Decide what you won’t do next semester

7. ⭐ Talk with a therapist or counselor

8. ⭐ Listen to affirmations created for teachers

9. ⭐ Let yourself cry if you need to

10. ⭐ Do absolutely nothing for one full day

11. ⭐ Practice self-compassion instead of productivity

12. ⭐ Reframe guilt (“Rest is required, not earned.”)

13. ⭐ Delete one app that increases stress

14. ⭐ Read something unrelated to teaching

15. ⭐ Practice realistic gratitude

16. ⭐ Limit social media comparison

17. ⭐ Set boundaries for January now

18. ⭐ Remember burnout is systemic—not personal

19. ⭐ Visualize a calm first week back

20. ⭐ Laugh on purpose (comedy is powerful)

Rest, Sleep & Nervous System Care

21. ⭐ Take guilt-free naps

22. ⭐ Go to bed when your body says yes

23. ⭐ Use a weighted blanket

24. ⭐ Drink something warm slowly each morning

25. ⭐ Lower stimulation (dim lights, quiet music)

26. ⭐ Stretch before bed

27. ⭐ Try progressive muscle relaxation

28. ⭐ Do nothing after 8 p.m.

29. ⭐ Create a slow-morning ritual

30. ⭐ Wake up naturally

31. ⭐ Keep school planning out of the bedroom

32. ⭐ Light a candle and sit quietly

33. ⭐ Practice deep breathing for 3 minutes

34. ⭐ Lie on the floor and rest

35. ⭐ Rest without explaining yourself

Cozy Comfort & Simple Joy

36. Wear pajamas all day

37. Drink hot cocoa or tea daily

38. Bake just for fun

39. Watch comfort shows

40. Rewatch childhood favorites

41. Build a blanket fort

42. Read a familiar book

43. Buy cozy socks

44. Sit by a window

45. Work on a puzzle

46. Color or paint

47. Make soup from scratch

48. Take a long bath

49. Listen to nostalgic music

50. Decorate for winter—not school

51. Let the house be messy

52. Cook slowly

53. Create a cozy corner

54. Light candles in the evening

55. Enjoy silence

 Body-Based Care (Research Supports This)

56. ⭐ Take daily walks (even 10 minutes)

57. ⭐ Stretch shoulders and neck

58. ⭐ Gentle yoga

59. ⭐ Massage (professional or self)

60. ⭐ Drink more water

61. ⭐ Move for pleasure, not fitness

62. ⭐ Dance alone

63. ⭐ Soak feet in warm water

64. ⭐ Try breathwork

65. ⭐ Do mobility exercises

66. ⭐ Restorative yoga

67. ⭐ Stretch on the couch

68. ⭐ Eat mindfully

69. ⭐ Eat without multitasking

70. ⭐ Get daily sunlight

Connection & Support (Protective Against Burnout)

71. ⭐ Spend time with people who don’t talk about school

72. ⭐ Say no to draining obligations

73. ⭐ Call a friend

74. ⭐ Have coffee with someone safe

75. ⭐ Laugh with family

76. ⭐ Ask for help

77. ⭐ Spend time with pets

78. ⭐ Hug longer than usual

79. ⭐ Unfollow negativity

80. ⭐ Enjoy validating teacher humor

81. ⭐ Vent without fixing

82. ⭐ Remember you’re more than a teacher

83. ⭐ Be with people who let you rest

84. ⭐ Say “I’m tired” out loud

85. ⭐ Connect without problem-solving

 Gentle Reset (Only If It Feels Good)

86. ⭐ Organize one small space

87. ⭐ Delete old digital files

88. ⭐ Clean your car

89. ⭐ Donate unused clothes

90. ⭐ Prep easy meals

91. ⭐ Reset your workspace gently

92. ⭐ Make January easier—not perfect

93. ⭐ Simplify one routine

94. ⭐ Create a low-energy school plan

95. ⭐ Batch lunches

96. ⭐ Update your calendar realistically

97. ⭐ Prepare firm boundaries

98. ⭐ Decide what you’ll stop doing

99. ⭐ Lower expectations

100. ⭐ Leave room for flexibility

 ❤️ Reclaiming Your Identity Beyond Teaching

101. ⭐ Do something you loved before teaching

102. ⭐ Try a hobby just for you

103. ⭐ Create art with no outcome

104. ⭐ Play a game

105. ⭐ Learn something unrelated to school

106. ⭐ Write for fun

107. ⭐ Spend time outdoors

108. ⭐ Make a well-being vision board

109. ⭐ Rest without justification

110. ⭐ Remember—you are human first

A Final Thought for Teachers on Winter Break 

Research shows that sleep, boundaries, autonomy, movement, and emotional validation are some of the strongest protectors against teacher burnout.

Not hustle.

Not productivity.

Not doing more.

So if all you do today is nap?

You’re doing it right 💖