Welcome to The Flourishing Teacher's Field Guide.

This week, we're exploring why those January resolutions so often fade by February and, more importantly, how to make lasting changes that stick. So, if you're a teacher who’s tired of starting over, this one's for you.

Let's jump in...

The Resolution Reality Check

It’s a new year, so here's a bit of a confession…

Every January, I used to set myself the same resolutions. Work less. Exercise more. Find some balance.

You know the deal.

And every year, despite my best intentions, I'd find myself back in the same patterns by February. Working late, skipping exercise, letting my wellbeing slide in favour of prioritising seemingly endless marking and planning.

I blamed myself for lacking willpower. For not being dedicated enough to change. For being too dedicated to my job.

And so, year after year, nothing changed. I just got sadder and more demotivated.

But here's what I discovered: willpower isn't the problem. The way we approach change is.

Recent research from Dr. Peter Gollwitzer at NYU shows that people who rely on willpower alone have just a 12% success rate with new habits. But those who use strategic approaches? Their success rate jumps to over 80%.

Through research and personal experience, I've discovered three actionable, science-backed approaches that are perfect for us busy teachers who need practical, sustainable solutions.

3 Science-Based Ways To Make Changes That Last

1. Implementation Intention Setting

Vague intentions like "work less" or "be healthier" almost never succeed. Instead, you need specific "if-then" plans that trigger automatic responses.

Dr. Gollwitzer's research in the European Journal of Social Psychology (2019) shows this approach makes you three times more likely to achieve your goals.

Try these teacher-specific examples:

• "If I enter my classroom at break time, then I will take 3 deep breaths before starting any work"

• "If a parent emails after 5pm, then I will add it to tomorrow's response list"

• "If I feel overwhelmed during marking, then I will stand up and stretch for 30 seconds"

It’s a small change in thinking, but the outcomes can be significant. Why not sit down with a cuppa one evening this week and turn some of your resolutions into intentions? 

2. Environment Design

Your environment shapes your behaviour more than willpower ever could. Research from Dr. Wendy Wood at USC shows that 45% of our daily behaviours are shaped by our surroundings. 

When we make small changes to our environment, we can make big changes to our wellbeing and keep the resolutions that are important to us.

Make it work in your classroom:

• Place a water bottle by your door as a reminder to hydrate between lessons

• Swap sweets and biscuits for healthy snacks in your desk drawer

• Set up your desk so marking is out of sight when teaching

• Remove work email notifications from your phone

You can make small but powerful changes at home as well - from creating ‘no work’ zones to setting out tomorrow’s clothes before you go to bed.

My favourite current hack is setting out a bowl for my morning yoghurt on the kitchen counter last thing at night. It’s a great visual reminder not to reach for toast and jam in the morning!

3. Progress Tracking

The key to lasting change isn't perfection - it's progress. BJ Fogg's research at Stanford’s Behavioural Design Lab shows that celebrating small wins releases dopamine, which reinforces the habit loop and makes change more likely to stick.

Try these practical tracking tools:

• Use colourful stickers on your planner for each day you leave work on time

• Keep a simple tally of positive student interactions

• Track your energy levels at different times of day

When you build up habits step by step, you’re far more likely to keep them. I know it’s a challenge when you’re in a teaching whirlwind, but taking it one step at a time can help you keep your resolutions from January through to December!

What Are You Waiting For?

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Our five lessons introduce you to some essential elements of teacher wellbeing:

• How to compartmentalise your life and work

• How to manage your work/life balance

• How to boost your productivity and efficiency

• How to get the support you need

• How to build a positive mindset

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Thank You For Everything

Remember, change isn't about perfection. It's about progress.

And if no one else says it today, thank you for being the kind of teacher who cares enough to work on yourself - your students benefit every time you do.

Before we go, here are the top tips from this issue…

Remember, you're more than your marking, your lesson observations and your planning.

You're you. And that's all you need to be.