6 Tips to Avoid End-of-Year Burnout

The Science of Recovery

Research from the National Library of Medicine shows that people don’t burn out from working hard—they burn out from never recovering.

Recovery isn’t just sleep or zoning out. True recovery is active. It helps us process stress in ways that restore energy, identity, and motivation. Based on current research, here are six science-backed recovery pathways that every educator can use—especially when the calendar says May but your brain is longing for July.

1. Step Away From School

Research shows that breaks from work reduce emotional exhaustion. Translation? You need mental clock-out moments during the day.

Try this: Set a clear boundary at the end of your planning time or workday. Play a specific song, close your laptop, or step outside—even for one minute. Write a sticky note with one good thing to look forward to after school, or dedicate your commute home as a no-school-thought zone.

In practice: I set a 20-minute timer after the final bell. When it dings, I stop. No more grading. I stretch, take a walk, or sit in silence. Some days, I write in a journal about anything but school. Why? Because recovery isn’t just physical—it’s mental. And giving the brain permission to wander is often when real insight returns.

2. Breathe on Purpose

Research shows that pausing to purposely relax even for a few minutes lowers stress and boosts well-being.

Try this: Begin class with a single minute of silence or slow breathing. Turn off the overhead lights, play instrumental music, and invite your students to take part in a minute of serenity. You could even appoint a daily student “serenity starter” to select a calming quote or soundscape.

In practice: Before we dive into learning, we pause. Lights dim. Lo-fi beats hum in the background. I guide a short breathing exercise or let a student lead with a calming quote. It’s 60 seconds of stillness—but it resets the entire room. One student said, “It’s like my brain finally finds the off switch.” Exactly the point.

3. Reclaim Your Time

Having autonomy is key to motivation and well-being. Yet during this time of year, it can feel like your schedule owns you—not the other way around.

Try this: Set just three priorities during your prep, and don’t do anything extra. Say no to one new task this week. Preserve an evening for something that restores you: a walk, dinner with family, or nothing at all, instead of bringing work home.

In practice: I gave myself permission to log off. Evenings became sacred again. No grading, no email—just space to recharge. That one boundary helped everything feel more manageable.

4. Make Something That’s Yours

Research shows that growing mastery—getting better at something—helps with stress recovery and boosts confidence.

Try this: Keep a creative object near your desk—a small sketchbook, a plant you’re nurturing, a puzzle to solve between classes. Ask students what they’re getting better at (not related to school) and celebrate that progress.

In practice: I took up sewing. One tote bag became five. Was it perfect? No. Was it mine? Absolutely. That sense of progress—even outside school—helped me feel whole inside it.

5. Remember Your Why

On the roughest days, connecting to your purpose protects you from burnout and builds resilience.

Try this: Tape a student thank-you note to your computer, or end the day with one sentence about something that mattered. Share small wins at team meetings. Start a light bulb jar: Drop in a slip of paper when a student “gets it.”

In practice: I keep a folder of handwritten notes from my students. On tough days, I read one. If you don’t have notes or thank-you cards from students, you can still reconnect to your why. Reflect on one moment this year when a student surprised you or showed growth—and jot it down. Or invite your students to respond to this prompt:

“What’s one thing you’ve learned this year that changed the way you think or feel?”

Reflecting on why what you teach matters—even briefly—can remind you of the impact you have and reignite your sense of purpose and spark.

6. Lean on Each Other

Research by Barbara Fredrickson, a leading psychologist known for her work on positive emotions, shows that connection builds psychological strength. You don’t need a full team retreat—just five minutes of real connection.

Try this: Compliment a colleague in front of their class. Text a friend during lunch just to share something funny. Create a rotating teacher shout-out board. Host a comfort-food Friday potluck—or even a shared doughnut box with a sticky note that says, “You got this.”

In practice: Our Sunshine Committee drops little surprises in break rooms or in mailboxes. I call a friend after school—not to vent, but to laugh. On Fridays, my class names one thing we’re grateful for. It changes the air in the room.

Final Thought: Recovery Is Strategy, Not Selfishness

We work in a culture that rewards busyness. But resilience doesn’t come from grinding—it comes from recovery. The educators who thrive aren’t the ones who power through everything. They’re the ones who know when to pause.

Source: https://www.edutopia.org/article/6-tips-avoid-end-year-burnout