What does your lunch break look like? Are you chatting in the teacher’s lounge, catching up on paperwork, or helping students answer questions? There’s no doubt that every teacher’s lunch break looks different.
While some like to use the time to eat and unwind, maybe by listening to music, getting in a few minutes of exercise, or reading in a quiet room, others use it to help students or knock out some grading, so they don’t have to bring it all home.
But here’s the truth: your lunch break is more than just a midday pause. It’s one of the few moments in your day that’s yours. Even if it’s short, it’s a window for you to reset. Unfortunately, not all teachers get to decide how to spend that time. In some schools, there aren’t enough lunchroom monitors, so teachers take on student supervision duties for half (or all) of the break.
In others, contracts guarantee a duty-free lunch. If you’re one of the lucky ones with a bit of choice, here are five simple things you can do to recharge during your break, no extra prep, money, or leaving the building required.
Take a Real Lunch Break
It may seem like a no-brainer, but how about you actually EAT during your lunch break? Don’t check your email or grade papers. Don’t even think of inviting your students to come eat with you in the classroom or squeeze in a meeting or parent–teacher conference call. Just sit and eat.
You can either go into the teacher’s lounge and connect with your colleagues or just sit in your room and enjoy your lunch. Treat yourself to something that you enjoy eating. Your body will thank you at the end of the day when you still have energy.
Get up and Move
Sitting at your desk or in the teachers’ lounge to eat may sound like heaven after being on your feet all morning, but the more that you move throughout the day, the more energy you will have. If your school allows it, then after you eat your lunch, go outside and take a quick walk.
Not only will the fresh air help you to re-energize, but it will also help clear your mind so you can have a fresh start after your lunch break. Can’t get outdoors? Try a few gentle stretches, a quick yoga sequence, or a lap around the building. Movement gets your blood flowing and helps to release any tension that builds up throughout the day.
Meditate
You have probably heard that mediation is great for stress relief and can help you relax and decompress your mind. Well, you heard right, it is great for your mental health. It takes about two minutes to breathe deeply in and out for your mind and body to reap the benefits. If you get 30 minutes for your lunch, then take the first few or the last few to try meditating.
Try this quick sequence: Sit comfortably with your eyes closed. Direct your attention to your breath. Listen as you inhale and exhale. If you find that your mind begins to wander, then start counting your breaths every time you inhale and exhale; this will help you stay focused. Every time you feel yourself getting distracted, bring your attention back to your breath. That’s the practice, it’s simple and very effective.
Catch Up On Your Work (Only if it Helps)
As you know, many teachers come into school early or like to stay late so they don’t have to bring their work home with them. If knocking out a few tasks means you get to leave on time or stay up late grading, go for it.
Make your lunch multitask. Eat while you check your email, grade a few papers while sipping your coffee, or even update your class website or send out reminders through your parent communication app. Just be honest with yourself, if working during lunch makes you feel more frazzled than accomplished, then skip it and focus on something more restorative instead.
Connect with Colleagues
Many teachers stay away from the teachers’ lounge because they don’t want to get caught up in any school drama. However, avoiding it can hinder your opportunity to build real connections with your colleagues.
You see your coworkers more than most people in your life. When you build relationships with your coworkers, you’re building a work family. They become people you can count on to help you out if you need it. It gives you a chance to trade ideas, share your student struggles, and build a support system. Make the time to connect even if it’s just once or twice a week; this can make your day a little less isolating.
You can make your lunch break a time of the day that is productive for you. Whether it be eating outdoors, completing a yoga sequence, helping students, catching up on grading, or connecting with colleagues, it’s your time of the day to unwind and refresh.
If your schedule doesn’t allow for these things, that’s okay. Just pick a few that feel doable. What matters the most is that you take a moment for yourself, whatever that looks like to you. When you take care of yourself, even if it’s just for a few minutes or your entire lunch break, it can help carry you through the rest of the day with more patience and clarity.
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