Due: 11th April
Ki te wātea te hinengaro, me te kaha rere o te wairua, ka tāea ngā mea katoa.
When the mind is free and the spirit is willing, anything is possible.
Module Objectives:
Upon completion of this module, participants will be able to:
- Identify and implement strategies for managing stress and maintaining well-being.
- Develop and implement effective time management strategies.
- Understand the importance of self-care and identify personal self-care practices.
- Build resilience to navigate the challenges and demands of leadership.
Understanding Stress and its Impact
Reading 1 and 2: “Understanding the Stress Response” – https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
and “Reducing the Impact of Stress” – https://mentalhealth.org.nz/resources/resource/reducing-the-impact-of-stress-the-three-rs
These readings explore the sources of stress, the impact of stress on individual well-being, and the importance of proactive stress management.
Building Resilience
Reading 3: Circle of Influence PowerPoint – https://www.mpls.ox.ac.uk/files/training/circles-of-influence/view
This Powerpoint, from Oxford University, explores a tool developed by Stephen Covey, called the Circles of Influence.
School leaders often grapple with a range of concerns, from urgent tasks to systemic challenges beyond their immediate control. Steven Covey’s concept of “circles of concern” and “influence” provides a valuable framework for navigating these anxieties. The “circle of concern” encompasses all the issues that occupy a leader’s thoughts, including those beyond their control, such as government policies. In contrast, the “circle of influence” represents the areas where a leader can exert some level of control or influence. Focusing energy on the “circle of influence” empowers leaders to be proactive, fostering a sense of agency and reducing feelings of helplessness.
Building resilience is crucial for navigating the complexities of leadership. By cultivating a positive mindset, directing energy towards areas within their control, and prioritising self-care, school leaders can effectively manage stress, bounce back from challenges, and thrive in their roles. A leader’s well-being is paramount. By nurturing their own growth and well-being, school leaders can approach challenges with optimism and determination, ultimately expanding their sphere of influence and creating a positive impact on their school community.
Time Management Strategies
Reading 4: “Managing your Time” – https://www.educationalleaders.govt.nz/Managing-your-school/Guides-for-managing-your-school/Managing-your-time
This reading will explore various time management techniques. Which ideas are most applicable to you?
Task: Self-Care Practices
Task: “My Self-Care Toolkit”
- Reflect on your current self-care practices. What activities do you currently engage in to support your well-being? Use Te Whare Tapa Whā as a framework to help you reflect https://mentalhealth.org.nz/te-whare-tapa-wha
- Identify areas where you could improve your self-care practices.
- Develop a personal self-care plan that includes a variety of activities, such as exercise, mindfulness, spending time in nature, connecting with loved ones, and engaging in hobbies.
- Post your “My Self-Care Toolkit” (a list of your chosen self-care practices) on the online forum for peer feedback and discussion – 150 words or less.
Assessment:
- Completion of all readings.
- Participation in the online forum discussion.
- Reflection on personal self-care practices and development of a personal self-care plan.
16 Responses
Aroha mai – I thought I had already posted this on here but can’t see it and now I have no idea where I posted my response!? Sorry if it doubles up.
Self care is often the last thing on our ‘to-do lists’ and the first thing bumped off when the lists get too long.
This year I have realised for the first time in my teaching career how important it is to stop and just ‘be’. Since March I have been dealing with a concussion that has put me on the back foot. I am only just getting back to work and will be part time till the end of this term at least.
It has made me realise how little importance I have put on the need to take care of myself holistically – not just keeping up with my fitness.
Therefore developing this kete using Te Whare Tapa Wha has come at the best time possible, because there are so many aspects that we need to look at in order to keep ourselves happy, healthy and thriving that it can get overwhelming.
Taha Wairua – Spiritual and Taha Hinengaro – Mental & Emotional: For me these go hand in hand and are the ‘roof’ that keeps my whare thriving. This is where I can replenish my resilience reserves and help to calm my stress. By doing things that calm me and allow me to breathe. Whether this is by reading my books, sitting in my garden by myself or just going for long slow walks. Being able to meditate (in my own way) and just escape into another place is what really helps me to restore my balance.
Taha Tinana – Physical: I find if I am not physically active my whole body tends to pack up on me. Walking, doing hard work in the garden, training in the gym or going to pilates are all important and things that I find I go through stages of doing. This is an area I really need to focus on and get a regular fitness routine established, especially since having this concussion and needing to slowly build my way back into a regular fitness regime.
Taha Whanau – Family & Social: Beginning with the ones I love and who appreciate me for who I am is what makes my heart happy. Whether it is a big whanau gathering, having coffee with a friend or just playing with my grandson. Each moment is precious and something I make sure happens in some form or other daily.
Whenua – Land, Roots: I love to be in my garden; creating new spaces, watching my plants thrive and having a haven for not only myself but my whanau to enjoy. Being out in nature is soul cleansing and therapeutic. I need to ensure this is something I make a conscious effort to do each week, with playing a round of golf, walking on the beach, gardening or all three in one day!
My Self-Care Toolkit:
Since starting the new role of Team Leader and completing the huge undertaking of camp, my self-care practices have definitely been at a low. Now that I’ve completed camp, I have already noticed a change in my stress levels and how I have started a nice work/life balance that I will work towards staying consistent with during Term 2.
Reflecting on Te Whare Tapa Whā, I already prioritise connecting with my friends and family as they usually know what I need in times of stress (even when sometimes I don’t know what I need).
Taha Wairua (Spiritual Well-being): Spending time in places that bring me joy and help me feel relaxed and fulfilled. I love listening to music to take my mind off stressors. I liked the reminder of focusing on what I can include and control and let go of things that I can’t.
Taha Tinana (Physical Well-being): Get back into a routine of going to the gym and actively exercising throughout the week – this really helps me release stress and I often go with friends as well.
Taha Whānau (Family Well-being): Prioritising time with my family and friends throughout the week. Get out of routine every now and then to do something fun.
Taha Hinengaro (Mental & Emotional Well-being): I could read for hours on end. I’ve noticed that reading every day before going to sleep has helped my sleep patterns and mental well-being. Writing to-do lists to get jobs out of my brain onto paper helps my brain feel less cluttered and also allows me to leave the job till the next day.
We refer to Te Whare Tapa Whā regularly at work (we have a Health & PE kaiako in our leadership team – bonus for us!) and also have a Leadership Messenger Chat group that we share snippets on for any aspect of Hauora – as reminders or as a new resource/activity to consider.
My Self-care list for Term Two:
Exercise – aiming for at least 2x 30 min cardio and 2 x weights sessions per week. Friday night Zumba class at the Gym during the Dragon Boat Winter season (Sunday training only). At least 1 outdoor exercise session in the weekend to connect with Nature.
5-10 minutes stretching every night – too much sitting & keyboard time creates postural issues if I don’t stretch, and using a Shakti mat helps with the shoulder & neck tension.
Mindfulness – notice the “glimmers” each day e.g. sunrise, colours in nature, smell of freshly brewed coffee
Notebook beside the bed – for those “busy brain” moments when a great idea or a “woops, I forgot to do…” thought pops into my head – the brain dump on paper helps me to return to sleep mode. Use Binaural beats soundtrack to assist with unwinding if needed, or the recording I have of a guided relaxation for Yoga Nidra.
Have a glass of water or hot ginger first thing and wait at least an hour before having my first coffee
Hobbies – make time for some escapist fiction reading (keep at least 1 library book on the go), or trying a new recipe each weekend (I am an active relaxer).
Quality time with the whānau – prioritise evening meals together at the table on week nights and minimise eating near the TV. Make the most of the school run on the mornings I drop the teenagers off and chat about whatever instead of thinking about what’s waiting for me at work. Work phone and laptop off from 6pm & keep my Social media use to a minimum on weeknights.
Quality “fuel in the tank” – prep work lunches on Sunday arvo when possible and factor a lunch serve of leftovers into the meal planning to reduce the need to buy convenience food and eat junk on work days
End of work day Brain Dump on paper to triage the To Do list and close off “work mode” for the day – keep a notebook in my handbag so this can be done at Parent Taxi duties such as Hockey sidelines, Piano lesson etc if need be. Remember my WHY – have this at the start of the notebook as a reminder
My Self-Care Toolkit:
Reflecting on Te Whare Tapa Whā, I recognise that I already prioritize sleep with early nights, time with whānau either being immediate or friends, taking time to do things I enjoy like crochet, baking and having coffee out (without feeling guilty that there is work to do)!
To enhance my well-being, I am refining my self-care plan with these ideas:
Taha Wairua (Spiritual Well-being): Getting out of my own head and going for walks or the beach to breathe, relax and regulate.
Taha Tinana (Physical Well-being): Prioritizing time to go for a walk, when possible outside is BEST!
Taha Whānau (Family Well-being): Keeping my weekends and early evenings for my family. By doing this I am present in their lives and there for their needs when they need their Mum.
Taha Hinengaro (Mental & Emotional Well-being): Having coffee in the staffroom on Fridays to start the day positively. Making more time for reflecting amd self growth, mindset! I am worthy of more!
Since COVID and with my children growing up and heading off to university, I have reflected on my work/life balance. I have realised that my work/life balance was previously very unbalanced towards work, and I have missed out on family time due to this. I have very much shifted my mindset to try to change this as I move forward. The loss of my dog after 15 years has left a hole for me in some areas of my self-care and this task has highlighted that. I need to explore other ways to support those areas moving forwards.
My Self-Care Toolkit
Reflecting on Te Whare Tapa Whā, I go to bed early, take lunchtime walks with the Year 2 leader, exercise regularly, read and do embroidery to unwind.
Taha Wairua (Spiritual Well-being): Spending time at home – my home is my safe space.
Taha Tinana (Physical Well-being): I make time before work to exercise. I feel much more productive when I have started my day with exercise. I’ve recently discovered Reformer Pilates which I have signed up to for one class a week, and I also take long walks with a friend at the weekend. Continuing lunchtime walks is also important to me.
Taha Whānau (Family Well-being): Try to keep weekends free for family. Take the time to talk to my children as regularly as possible, whether in person, FaceTime, etc.
Taha Hinengaro (Mental & Emotional Well-being): Talking with friends and family, connecting with nature, physically getting outside, exercise. No email notifications on my phone. Not checking emails after certain times.
Hi Michelle – love the exercise before work and early bed times combo! I find that I am WAY more tired in the evening if I exercise before work and am more inclined to head to bed instead of watching mindless TV in the evenings. I am going to trial exercising after work a couple of days a week this term to see if that helps my brain to switch out of “work mode” more easily; I find it harder to get into unwind mode when I go straight home after work – the Mum taxi duties on some afternoons do help with this 🙂
Aroha mai team for my late response here!
It seems this is a timely module, as I rather burnt myself out in the last week of the term and ended up with the nasty flu!
I have enjoyed reminding myself of the stress response, as a Health teacher I have been educating my students on this this term, but to reframe it to my own lifestyle and career was a good reflection point!
My Self-Care Toolkit:
After reflecting using Te Whare Tapa Wha I recognized I definitely have a balanced approach to my wellbeing and self care. The issue is I do not balance these consistently and find at times I can go ALL in on one element which then has a roll on effect on others – this is generally when I have a large task or event, everything else goes on the back burner till I have finished this. Therefore using the tools that were mentioned in the readings around looking at patterns and forecasting ahead with planning and to do lists as well as the circles of circle of influence to help manage stress and workload is key for me. As often I can look at my to do list now, smash it out and then get creative with new ideas or proposals etc. where in fact I should also look long term to see how I can get a head with big ticket tasks too.
Other than this new strategy I will continue to and furthermore aim to be more consistent with:
– Morning runs: I have found I am more positive and energetic when I start my day with this. Its starting the day with a ‘win’
– Ensuring I have whanau time each day, to simply ‘catch up’, this has now been paired with our afternoon walks with our puppy, it has been a great way to schedule time in that has now become a daily habit!
– Making time to cook meals and eat them together as a whanau! + good nutrition is key!
– Simply stopping! Allowing myself time to do nothing or something that is not on a to do list! With a wedding, house reno, a puppy and deaning/teaching it can feel like I always should be doing something (as I am sure it is for everyone here!). Allowing myself time to do absolutely nothing or something that is on a to do list is great for my wairua! Connecting with what’s important to me!
My Self-Care Toolkit (I used Zach’s template, so thank you Mr Mercer-Bootten)
Upon reflection when considering Te Whare Tapa Whā, here are some aspects of my own life (personally and professionally) that I already do and will continue to do:
Attend the gym AFTER work for my own physical wellbeing and to de-stress after a long day (this happens four days a week)
Having a cut off time for work each evening to spend time with my wife
Spending time planning for something I am working towards that has nothing to do with work
Here are additional strategies I will employ to aid in promoting my own hauora:
Taha Wairua (Spiritual Well-being): Reflecting on my own circles of influence, control and concerns. If something is worrying me, can I influence or control it? If not, let go and actively attempt to not make it a concern.
Taha Tinana (Physical Well-being): Continue the gym; keep a diary of food that is being consumed.
Taha Whānau (Family Well-being): Once a week, go for a date with my wife; prioritise getting out of town and spending time with my parents and sisters
Taha Hinengaro (Mental & Emotional Well-being): Eliminate weekend work in off peak times of the year; keep a diary.
This is a real area of need and development for me. Finding the balance between leadership and my own needs I still feel is a real battle.
I totally agree with you in your last statement – finding that balance between mahi/leadership and your own needs. We are so quick (as leaders) to ensure others are looking after themselves that we don’t often practice what we preach. Part of leadership is leading by example and this is a perfect chance to show others the importance of self care.
Love the regular dates with your partner too – might have to adopt that one.
My Self Care Tool Kit
Te Whare Tapa Wha is a corner stone of the HPE curriculum so we often talk about it with our students from Years 9-13. Only in the last few years where demand from others (staff, students, parents and being a teacher) on me, have I started to take more time and actively thinking about my well being and its impacts on me.
Taha Wairua (Spiritual) – I have experimented with mindfulness in the past. Living rurally allows you to be away from the light and noises of the city. It allows you listen to what’s around you and takes your attention away from the rigors of the day to day of school.
Taha Hinengaro (Mental / Emotional) – At times things that come across my desk can be quite confronting. Here I find that a mix of my strategies from my Wairua and Tinana to be quite effective. I have also started talking to people be that to seek guidance or clarification, to be very effective for me.
Taha Whanau (Social) – My family are important!! I have young children (2 boys 8 and 11 and my fantastic wife, married 18 years). A few years ago I came to a realisation that as a dean I put far more work into others children that I do my own. I have made an active shift that, unless absolutely necessary, when I get home I am dad. This makes me far more efficient at school so that I have the time available at home to enjoy being at home. As very quickly the boys are going to grow up and be off doing their own thing. I don’t want to look back and say I wasted my time I had with my kids. This has been and will always be a non negotiable.
Taha Tinana (Physical) – I am a very active person who loves the water. I allocate time in the school week to be active. This makes me efficient at school and also gives me time to prioritise events or things that come across my desk while not being in the office. Again this is something I actively put into my week. Outside of school I surf and swim. For some reason when surfing all I think about is where I need to be on the wave to get the meanest ride. All other things do not enter my mind at all. It is a very interesting and valuable experience that I just happened to notice rather than train myself for, and it gives me complete clarity. So has become very valuable to me.
Hi Jeremy I recall us discussing water based activities during the face to event Auckland event.
Totally get how the “monkey chatter” brain setting just fades away when you’re focusing on a great exercise activity – mine is getting into a flow state when at Dragonboat training where all I am doing is concentrating on replicating my best paddling technique over & over and remembering to breathe. The sensory experience of moving on water and having a great sunset/sunrise/reflections on the water to appreciate all adds to the moment for me.
Yes – talking is so so important. Sometimes just voicing what is on your mind is enough – other times the wise counsel of a trusted colleague or friend is what’s needed. I find this such an important part of what i need to do to ensure I am dealing with what’s in front of me best. Hashing out problems and issues in a group can also be really beneficial – getting to see other perspectives and points of view can clarify things that have me ‘stuck’.
My Self-Care Toolkit
Reflecting on Te Whare Tapa Whā, I recognise that I already prioritize early nights for sleep, lunchtime walks with the Year 0/1 leader, reading to unwind, and an hour of quiet after work. To enhance my well-being, I am refining my self-care plan.
Taha Wairua (Spiritual Well-being): Practicing gratitude and positive self-talk on my drive. Spending time in places that bring me joy, like the forest and beach.
Taha Tinana (Physical Well-being): Walking my new puppy. Continuing lunchtime walks. Prioritizing time outside, even during the school day.
Taha Whānau (Family Well-being): Keeping weekends for family. Only attending essential meetings. Prioritizing dinner and connection with my whānau.
Taha Hinengaro (Mental & Emotional Well-being): Staying offline after 5 pm. Having coffee in the staffroom on Fridays to start the day positively. Making more time for reading and quiet reflection.
Hey Zach, I really like the no comms after 5pm. I also use this. Have found it very valuable. I also know principals that actively encourage no emails or being online after 5pm. One in particular (not my school, but still a secondary school) will have a conversation with you to ask why your are online after 5pm. Brilliant.
We have just got a puppy too! I found it has been so beneficial in making me allocate more time to be active! I didn’t think I had time but we are now early morning risers and it has really helped us build structure into our days (although at times hectic! haha) and get out there for walks and turn off from the business of school or simply ‘reset’!Like the idea of coffee in the staffroom on Fridays – is this more of a social aspect as well? Do you all gather together?
Also agree with the no contact after 5pm – I am terrible at this and often find myself replying to emails late in the evening as they automatically alert from my phone! Definitely going to stop this! As it is the worst when you get an irritating email that throws you off for the rest of the evening haha!
Getting a puppy has been a positive shift for us too— Even though mornings aren’t my strong suit, those early walks have become a great way to reset and start the day with a clear head.
I’m planning to start the Friday morning coffee routine as a way to ease into the day positively. While it might just be me to begin with, I know many staff pop in for their own coffee at different times. With such a large team across the school, I’m hoping it becomes a natural way to connect with people I don’t always work closely with. I am hopeful that even these small interactions can go a long way in building relationships across teams.
I completely agree with the after-5pm boundary—turning off email notifications has been a game-changer. It’s amazing how one unexpected email can derail an evening, so protecting that time has made a big difference!