Small Habits Create Big Change is a valuable collection of micro-habits - small, science-backed adjustments - that educators can use to reclaim their mental health and their love for their jobs. This book helps you identify your unique personality type, so you can find the hacks and tweaks that will actually work as you strive to manage stress and reignite your passion for working with students. Many educators feel overwhelmed, frustrated, and on the verge of burnout, but it's never too late to turn things around. Best of all, psychologist Rebecca Branstetter gives you solutions that you can use while you work, so you don't have to sacrifice your already-scarce downtime.
Large-scale approaches to preventing educator burnout often fail to consider an important fact - educators are individuals, and no one-size-fits-all solution will really fit everyone. People's innate strengths and weaknesses play a big part in determining whether the changes we make are likely to work for us. This unique book accounts for what makes you who you are, giving you options, ideas, and proven strategies that set you up for success. This way, you can manage stress, battle burnout, and get excited about your career once again. - Identify your strengths and weaknesses using the exclusive Thrive-o-gram personality indicator - Learn micro-habits that turn research about burnout prevention into transformation in your daily life - Understand how to tap into your core strengths and protect your positive energy - Personalize your action steps with a Thriving Roadmap
This book isn't just about understanding who you are. It's about preventing burnout by aligning your work with your core strengths, values, and habits. All K-12 educators, including school psychologists and school-based mental health providers, will benefit from this balanced approach to work, fostering self-compassion, mindfulness, and resilience.
Table of Contents
About the Author xiii
Acknowledgments xv
Foreword xvii
Introduction: Why I Wrote Small Habits 1
How the Book Is Organized 2
Research vs. Reality 3
Information vs. Transformation 6
The Myth of Willpower 7
Micro-Habits That Are “Too Small to Fail” 7
Keystone Habits 9
Mindset Matters 12
Accountability 13
Self-Compassion 15
Habits Are a Vote for Who You Are 16
From What’s Wrong to What’s Strong 17
Take the Assessment 18
Thriving Action Plan 19
Discussion Questions 22
Notes 23
Chapter 1 Boosting Positive Energy 25
Why Filling Your Tank Is Essential 26
Bridging the Research to Your Reality 29
Know Your Strengths 29
Recognizing Flow in the Classroom 31
Micro movements Toward Recharging 31
Positive Priming - Setting the Stage for Success 33
Get Energy from Your Students 33
Blend Work with Passion 34
Micro-Habits to Use Your Thrive-O-Gram Strengths 35
Your Thriving Road Map 38
Discussion Questions 39
Notes 40
Chapter 2 Cultivate Work-Life Balance 41
Why Work-Life Balance Is Essential for Burnout Prevention 42
Bridging the Research to Your Reality 43
Recognizing Early Warning Signs 43
The Myth of Perfect Balance 44
Strategic Stopping: The Power of Pause 45
Language and Choice: Shifting from Should to Could 46
Micro-Habits to Use Your Thrive-O-Gram Strength 46
Your Thriving Road Map 50
Discussion Questions 51
Notes 52
Chapter 3 Build a Support Network 53
Why We Need to Build a Support Network 54
Bridging the Research to Your Reality 55
The Power of Emotional Contagion 55
Be the Energy in the Room 57
Be the Marigold 57
The Power of 2 Plus 3 59
Micro-Habits to Use Your Thrive-O-Gram Strength 61
Your Thriving Road Map 64
Discussion Questions 65
Notes 66
Chapter 4 Find Mindful Moments 67
Why Mindfulness Is Essential for Burnout Prevention 68
Bridging the Research to Your Reality 70
Clearing Your “Emotional Whiteboard” 71
Adult Recess: A Mindful Break 72
Cultivating the Inner Pause Button 73
Micro-Habits to Use Your Thrive-O-Gram Strength 75
Your Thriving Road Map 78
Discussion Questions 79
Notes 80
Chapter 5 Reduce Frustration 81
Why Reducing Frustration Is Essential for Burnout Prevention 82
Bridging the Research to Your Reality 83
The Power of Naming 84
Conducting a Control Audit 85
Reframing Stress 87
Reframe Mundane as Meaningful 88
Micro-Habits to Use Your Thrive-O-Gram Strength 89
Your Thriving Road Map 93
Discussion Questions 94
Notes 95
Chapter 6 Protecting Your Downtime 97
Why Protecting Your Downtime Is Essential for Burnout Prevention 98
Bridging the Research to Your Reality 99
Default Mode Network 99
Sleep 101
Water 103
Movement Breaks 103
Nature Breaks and Biophilic Design 103
Micro-Habits to Use Your Thrive-O-Gram Strength 104
Step 1: Reframe Moments of Choice 105
Step 2: Pick a Ritual 105
Step 3: Repeat with Low Friction 106
Your Thriving Road Map 110
Discussion Questions 111
Notes 112
Chapter 7 Cultivate Healthy Boundaries 113
Why Boundaries Are Important for Burnout Prevention 114
Bridging the Research to Your Reality 116
Starting with Yourself 116
Micro Boundaries: Small Steps Toward Big Change 117
Handling Pushbacks on Boundaries 119
Micro-Habits to Use Your Thrive-O-Gram Strength 120
Your Thriving Road Map 122
Discussion Questions 123
Notes 124
Chapter 8 Reduce Daily Stress 125
Why Reducing Daily Stress Is Essential for Burnout Prevention 127
Bridging the Research to Your Reality 129
Self-Care and Self-Compassion: Companions in Wellness 130
Complete the Stress Cycle 130
Finding Your Self-Care Language 132
Look Upstream 135
Micro-Habits to Use Your Thrive-O-Gram Strength 136
Your Thriving Road Map 138
Discussion Questions 139
Notes 140
Chapter 9 Gratitude 141
Why Gratitude Is Important for Burnout Prevention 143
Bridging Research to Your Reality 143
Savoring 144
Micro-Happiness 145
Gratitude Journal 146
Setting Intentions and Celebrating Small Wins 146
Praise Prism 147
Micro-Habits to Use Your Thrive-O-Gram Strength 147
Your Thriving Road Map 150
Discussion Questions 151
Notes 152
Chapter 10 Thrive Ratio 153
Why the Thrive Ratio Is Essential for Burnout Prevention 154
Bridging the Research to Your Reality 156
Explore the Diversity of Thrive Town 157
Cherish Where You Are 157
Celebrate the Road Traveled 157
Micro-Habits to Use Your Thrive-O-Gram Strength 158
Your Thriving Road Map 160
Discussion Questions 162
Appendix A: Your Personalized Thriving Road Map 163
Appendix B: Journey to Thrive Town: A Guide for School and District Leaders 175
Preparing for the Trip 177
Step 1: Choose Your Own Adventure! 177
Step 2: Read the Chapter 179
Step 3: Facilitate a Discussion 179
Step 4: Make it Visible 180
Engaging Your Team in Thrive Town 180
Create a Safe Environment 180
Use Discussion Prompts 180
Encourage Personal Reflection 181
Action Planning 181
Conclusion 181
Epilogue 183
Index 185
