Everyday Wellness with Dr. Tina H. Boogren (formerly Self-Care for Educators)

Episode 33: Let Go of Perfectionism Without Lowering Your Standards

19 Apr 2026

Contributed by Lukas

If you're someone who takes pride in doing things well but feels exhausted by the pressure to get everything exactly right, this episode is for y...

Episode 32: Who Are Your People?

12 Apr 2026

Contributed by Lukas

We don’t need a large circle of close relationships to feel supported, we need the right people. In this episode, Tina reflects on the small group o...

Episode 31: Creativity Matters More Than You Think

05 Apr 2026

Contributed by Lukas

Creativity isn’t just for artists, it’s something we can all access in small, everyday ways. In this episode, Tina explores how simple creative mo...

Episode 30: Protecting Your Mental Health on Social Media

29 Mar 2026

Contributed by Lukas

Social media can connect us, inspire us, and make us feel less alone, but it can also leave us feeling overwhelmed and drained. In this episode, Tina ...

Episode 29: Finding Joy in Small Moments

22 Mar 2026

Contributed by Lukas

Joy doesn’t have to be big or rare to matter. In this episode, Tina explores how small, everyday moments of joy can help restore energy, shift your ...

Episode 28: Tiny Social Sparks

15 Mar 2026

Contributed by Lukas

When life feels busy or overwhelming, connection is often the first thing we unintentionally reduce. In this episode, Tina introduces the idea of tiny...

Episode 27: Borrowed Calm

08 Mar 2026

Contributed by Lukas

Sometimes calming yourself feels like too much work. In this episode, Tina introduces the idea of borrowed calm, which is the practice of letting your...

Episode 26: Calming Your Nervous System 

01 Mar 2026

Contributed by Lukas

When your nervous system is overwhelmed, everything feels harder than it actually is. In this episode, Tina shares simple, micro-moment practices to h...

Episode 25: The Joy of Rereading

22 Feb 2026

Contributed by Lukas

Sometimes the most comforting thing you can do is return to what you already love. In this episode, Tina invites you to reread a favorite book and red...

Episode 24: Beginning the Day on Purpose

15 Feb 2026

Contributed by Lukas

How you begin your day matters more than we often realize. In this episode, Tina shares a simple morning practice to help you set yourself up for a po...

Episode 23: A Safe Release for Overwhelm

08 Feb 2026

Contributed by Lukas

Sometimes when we feel overwhelmed, we do not need to reframe or process, we need to release. In this episode, Tina shares a simple, safe release rese...

Episode 22: Disproportionate Joy

01 Feb 2026

Contributed by Lukas

Some of the most powerful joy in our lives comes from the smallest moments. This episode explores disproportionate joy, the simple things that bring a...

Episode 21: Presence Is Never Wasted

25 Jan 2026

Contributed by Lukas

As winter stretches on and energy feels low, Tina reflects on a powerful reminder: showing up matters. Inspired by the phrase “always go to the fune...

Episode 20: My Favorite Things

18 Jan 2026

Contributed by Lukas

In this episode, Tina shares a few of her favorite everyday things, simple items that bring comfort, creativity, and quiet joy. From journals and pens...

Episode 19: Reading Retreat Recap

11 Jan 2026

Contributed by Lukas

In this follow-up episode, Tina shares what her recent reading retreat with her best friend actually looked like, from cozy reading sessions and movem...

Episode 18: One Tiny Upgrade

04 Jan 2026

Contributed by Lukas

This episode marks the beginning of a new chapter as Self-Care for Educators becomes Everyday Wellness with Dr. Tina H. Boogren. Tina shares the heart...

Episode 17: The End-of-Year Emotional Audit

21 Dec 2025

Contributed by Lukas

Tina invites you into a gentle end-of-year emotional audit to close out 2025 with intention, softness, and care. You’ll pause, breathe, and reflect ...

Episode 16: The Permission Slip

14 Dec 2025

Contributed by Lukas

This week, Tina invites us into a gentle December reset with one of her favorite practices: the permission slip. Borrowed from Brené Brown, the permi...

Episode 15: The Emotional Checkpoint

07 Dec 2025

Contributed by Lukas

In this episode, Tina introduces an emotional checkpoint: a short, mindful pause to identify how you’re feeling, where you feel it, and what you nee...

Episode 14: The Three-Minute Pause

30 Nov 2025

Contributed by Lukas

In this episode, Tina offers a gentle alternative to pushing through the stress of December. With only three minutes a day, you can reset your breath,...

Episode 13: The Meditation Alternative You Didn’t Expect

23 Nov 2025

Contributed by Lukas

This week, Tina explores surprising research showing that just a few minutes of inspirational video each day can lower stress for days afterward. Pair...

Episode 12: A Heartfelt Ask and a Happy Update

16 Nov 2025

Contributed by Lukas

This week, Tina shares a small favor that would mean a great deal to her as she continues serving educators. She also offers a joyful update about the...

Episode 11: Hit Play and Start Again

09 Nov 2025

Contributed by Lukas

Dr. Tina Boogren shares the power of the one song reset. Whether you dance, sing, or just listen with intention, one song can interrupt stress, boost ...

Episode 10: A Freudenfreude Kind of Week

02 Nov 2025

Contributed by Lukas

Dr. Tina Boogren explores the power of Freudenfreude—the genuine joy we feel when we celebrate someone else’s success or happiness. This week’s ...

Episode 9: Build Emotional Awareness Two Words at a Time

26 Oct 2025

Contributed by Lukas

In this episode, Dr. Tina Boogren invites educators to slow down and practice a two word check in. By pausing to name how you’re really feeling in j...

Episode 8: Make a Stop-Doing List

19 Oct 2025

Contributed by Lukas

In this episode, Dr. Tina Boogren invites educators to try creating a stop-doing list and identify what to let go as a way to reduce stress and calm t...

Episode 7: Create Your Own Retreat

12 Oct 2025

Contributed by Lukas

In this episode, Dr.  Boogren shares her excitement about planning a reading retreat—a weekend getaway devoted entirely to rest, reflection, and th...

Episode 6: Take a Mealtime Intermission

05 Oct 2025

Contributed by Lukas

This week on Self-Care for Educators, Tina invites you to try a simple but powerful strategy: the mealtime intermission. Instead of rushing through yo...

Episode 5: Take a Five-Minute Action

28 Sep 2025

Contributed by Lukas

This week on Self-Care for Educators, Tina invites you to commit to just five minutes a day for your wellness. Whether it’s a quick walk, stretching...

Episode 4: A Special Thank You for 200 Episodes

21 Sep 2025

Contributed by Lukas

We’ve made it to 200 episodes! In this special celebration, Tina shares her gratitude for the Self-Care for Educators community, reflects on the pod...

Episode 3: Water Before Coffee

14 Sep 2025

Contributed by Lukas

Wellness doesn’t have to be complicated. In this episode, Tina invites you to try one small ritual that can make a big difference: drinking water fi...

Episode 2: Self-Care Looks Good on You

07 Sep 2025

Contributed by Lukas

Self-care doesn’t always mean big, sweeping changes. Sometimes it’s about the small daily choices that make us feel our best. Join Dr. Tina Boogre...

Episode 1: Find the Good Thing

31 Aug 2025

Contributed by Lukas

In this season 6 kickoff episode, Dr. Tina Boogren introduces a simple but powerful daily habit: pausing at the end of each workday to identify and wr...

Episode 36: Take a Break, You Deserve It

25 May 2025

Contributed by Lukas

In the Season 5 finale, Dr. Boogren invites you to rest, reset, and reconnect this summer. Filled with joyful self-care ideas, this episode is your pe...

Episode 35: Scroll with Intention

18 May 2025

Contributed by Lukas

Dr. Tina Boogren invites you to try the 2 Minute Happy Scroll—a joyful, intentional way to use social media for good. Set a timer, skip the doom scr...

Episode 34: End Your Day with a Win

11 May 2025

Contributed by Lukas

This week’s self-care invitation is the 10 Second Victory Log—a quick, daily habit to celebrate small wins and end your day on a positive note. Ju...

Episode 33: 30 Seconds to Calm

04 May 2025

Contributed by Lukas

This week’s invitation is simple yet powerful: take 30 seconds of silence before a transition to reset, recenter, and regulate your nervous system. ...

Episode 32: A Little Whimsy, A Lot of Joy

27 Apr 2025

Contributed by Lukas

This week’s invitation is all about breaking free from the mundane and adding a little fun to your daily routine! Try doing one small thing differen...

Episode 31: Future You Will Thank You

20 Apr 2025

Contributed by Lukas

This week Tina invites you to write yourself a short, encouraging note and schedule it to arrive in your inbox in about a week. Think of it as a littl...

Episode 30: An Energy Boost in 80 Seconds

13 Apr 2025

Contributed by Lukas

When your energy dips and motivation disappears, try the 1-1-1 Energy Reset—one deep breath, one minute of movement, and one sip of water. In less t...

Episode 29: A Quick Reset for an Overwhelmed Mind

06 Apr 2025

Contributed by Lukas

This week, we’re doing a sensory reset together. The 5-4-3-2-1 method is a simple, powerful way to ground yourself in the present moment, ease stres...

Episode 28: Give Yourself the Words You Need to Hear

30 Mar 2025

Contributed by Lukas

This week’s invitation is to play with mantras and affirmations—yes, even if they feel a little cheesy at first. Tina shares how to use them in yo...

Episode 27: Rebuilding Your Attention Span

23 Mar 2025

Contributed by Lukas

This week, Dr. Tina Boogren invites you to fully focus on one thing at a time—whether it’s reading, watching TV, or simply being present—by brea...

Episode 26: Checking In on 2025

16 Mar 2025

Contributed by Lukas

This week, Dr. Tina Boogren invites you to pause, reflect, and check in on your 2025 goals—whether that means recommitting, adjusting, or starting f...

Episode 25: Slow Down

09 Mar 2025

Contributed by Lukas

This week, Dr. Tina Boogren invites you to slow down—literally. From walking and eating to conversations and daily routines, she explores how intent...

Episode 24: Fix Your Posture, Feel the Difference

02 Mar 2025

Contributed by Lukas

This week, we’re pairing an everyday habit—checking email or our phones—with a quick posture check. It’s a simple but powerful way to reset, f...

Episode 23: The Reverse To-Do List

23 Feb 2025

Contributed by Lukas

This week, we’re flipping the traditional to-do list on its head! Instead of focusing on what’s left undone, try ending your day by listing three ...

Episode 22: Rest Isn’t a Reward- It’s a Necessity

16 Feb 2025

Contributed by Lukas

In this episode, Tina shares a personal reminder about listening to our bodies, the struggle to slow down, and why true self-care means allowing ourse...

Episode 21: Spread Joy Through Simple Acts of Kindness

09 Feb 2025

Contributed by Lukas

In this episode, Dr. Tina Boogren shares how small acts of kindness, like giving away Starbucks gift cards while traveling, can boost your mood and sp...

Episode 20: What if you turned off the TV this week?

02 Feb 2025

Contributed by Lukas

In this episode, Tina challenges educators to take a break from TV for the week, offering a chance to reclaim time for wellness, creativity, and conne...

Episode 19: Make Time to Move

26 Jan 2025

Contributed by Lukas

This episode invites educators to prioritize their physical wellness by scheduling movement into their calendars, embracing the "all or something...

Episode 18: The One-Sentence Journal

19 Jan 2025

Contributed by Lukas

Discover the simplicity and power of starting a one sentence journal to build a meaningful daily habit. For episode resources, see SelfCareForEducator...

Episode 17: Starting the Year with Intention

12 Jan 2025

Contributed by Lukas

This episode offers a variety of ideas to help you reflect on 2024, plan for 2025, and start the new year with intention and joy. For episode resource...

Episode 16: Find the Delight in 2025

05 Jan 2025

Contributed by Lukas

Kick off the new year with a simple, uplifting practice to find moments of delight and embrace January in your own way. For episode resources, see Sel...

Episode 15: Give Yourself the Gift of Rest

15 Dec 2024

Contributed by Lukas

In this episode, Tina reminds us of the importance of rest and shares practical ways to make time for it so we can start the new year refreshed. For e...

Episode 14: Focus on the Wins

08 Dec 2024

Contributed by Lukas

This episode invites you to focus on finding a physical, mental, and spiritual or social win each day to boost your well-being and counteract negativi...

Episode 13: A 30-Day Challenge for December

01 Dec 2024

Contributed by Lukas

This episode invites you to explore a simple 30-day challenge to add joy, ease, or intention to your December without adding to your to-do list. For e...

Episode 12: Find Joy in Unexpected Connections

24 Nov 2024

Contributed by Lukas

This episode invites listeners to step out of their comfort zones by engaging in small, meaningful interactions with strangers to foster connection an...

Episode 11: Surviving Disillusionment

17 Nov 2024

Contributed by Lukas

In this episode of Self-Care for Educators, Tina Boogren discusses the phase of disillusionment, explaining its causes, signs, and how it often leads ...

Episode 10: Physical Wellness Five Minutes at a Time

10 Nov 2024

Contributed by Lukas

In this episode, Dr. Tina Boogren invites educators to jumpstart their physical wellness with simple five-minute actions, sharing ideas from her new b...

Episode 9: Embracing Gratitude This November

03 Nov 2024

Contributed by Lukas

This episode invites educators to embrace the practice of gratitude throughout the month, offering simple, research-backed ways to incorporate gratitu...

Episode 8: My New Book is Out!

27 Oct 2024

Contributed by Lukas

In this episode, Dr. Tina Boogren introduces her latest book, 180 Days of Physical Wellness for Busy Educators, sharing an overview of the physical we...

Episode 7: Treat the Weekend Like a Vacation

20 Oct 2024

Contributed by Lukas

Dr. Boogren invites educators to bring the relaxation and joy of a vacation into their weekends by finding small, intentional ways to recharge and fin...

Episode 6: Make Space for Tech-Free Time

13 Oct 2024

Contributed by Lukas

Dr. Tina Boogren invites you to embrace tech-free moments. Learn how setting small tech boundaries can improve your daily life. For episode resources,...

Episode 5: A Playlist for Fall Vibes

06 Oct 2024

Contributed by Lukas

Dr. Tina Boogren invites you to welcome fall with a fresh new playlist! Tune in as she shares the joy of creating seasonal soundtracks to help ground,...

Episode 4: Good Things Are Always Happening to Me

29 Sep 2024

Contributed by Lukas

In this episode Dr. Tina Boogren shares a simple yet transformative hack to shift your mindset, boost happiness, and find positivity in everyday momen...

Episode 3: Start Your Day Right

22 Sep 2024

Contributed by Lukas

Dr. Tina Boogren shares tips for creating a morning routine that aligns with how you want to feel and sets you up for success all day long. For episod...

Episode 2: The Power of a Bedtime Routine

15 Sep 2024

Contributed by Lukas

Dr. Tina Boogren shares essential tips  to achieve a restful night's sleep and start the school year energized. For episode resources, see SelfC...

Episode 1: How Do You Want to Feel?

08 Sep 2024

Contributed by Lukas

This week, Dr. Boogren invites you to revisit thinking  about how you want to feel as you move into the new school year. For episode resources, see S...

Episode 36: How Do You Want to Feel?

19 May 2024

Contributed by Lukas

This week, Dr. Boogren nudges you to take a little time to think about how you want to feel as you move into your summer. For episode resources, see S...

Episode 35: Ta-Dah!

12 May 2024

Contributed by Lukas

This week, Dr. Boogren brings back an oldie but a goodie to remind the Squad to show themselves some compassion for all the things we accomplish. For ...

Episode 34: Part 3: The Final Three

05 May 2024

Contributed by Lukas

Dr. Boogren completes the three part series on putting happiness at the top of the to-do list. For episode resources, see SelfCareForEducators.com. Mu...

Episode 33: Part 2: The Next Three

28 Apr 2024

Contributed by Lukas

Dr. Boogren continues to encourage the Squad to put happiness at the top of the to-do list in Part 2. For episode resources, see SelfCareForEducators....

Episode 32: Part 1: The First Four

21 Apr 2024

Contributed by Lukas

This week, Dr. Boogren presents Part 1 of her takeaways from Dr. Laurie Santos' presentation on why happiness matters and how to put happiness at...

Episode 31: Clean Out Your Closet.

14 Apr 2024

Contributed by Lukas

The time has finally come. Dr. Boogren reminds us to reset and refresh. For episode resources, see SelfCareForEducators.com. Music: Happy Clappy Ukule...

Episode 30: Increase Your NEPA.

07 Apr 2024

Contributed by Lukas

Park further away. Take the stairs. Go talk to the person. For episode resources, see SelfCareForEducators.com. Music: Happy Clappy Ukulele by Shane I...

Episode 29: Look For the Hearts.

31 Mar 2024

Contributed by Lukas

Dr. Boogren has been looking out for the hearts. What can you uncover? For episode resources, see SelfCareForEducators.com. Music: Happy Clappy Ukulel...

Episode 28: Turn Your Motivation Into Consistency.

24 Mar 2024

Contributed by Lukas

Dr. Boogren reminds us that she's walking alongside us on this self-care journey. For episode resources, see SelfCareForEducators.com. Music: Hap...

Episode 27: Self-Care, Self-Comfort, and Self-Indulgence

17 Mar 2024

Contributed by Lukas

This week, Dr. Boogren explains the really important difference between some very similar labels. For episode resources, see SelfCareForEducators.com....

Episode 26: The Power of the Pause

10 Mar 2024

Contributed by Lukas

Dr. Boogren is working on a small initiative that has allowed more freedom to make the best choices. In what ways can the power of the pause influence...

Episode 25: Take Your Recess!

03 Mar 2024

Contributed by Lukas

This week, the Squad is encouraged to PLAY! Take note of how you feel after purposefully moving stress out of your body! For episode resources, see Se...

Episode 24: Name It to Tame It.

25 Feb 2024

Contributed by Lukas

This week, Dr. Boogren gets vulnerable on a personal challenge that might help you better connect with your own emotions. For episode resources, see S...

Episode 23: Go to Bed.

18 Feb 2024

Contributed by Lukas

This week, Dr. Boogren shares a strategy she's been implementing to increase relaxation. What happy little consequences might this result in for ...

Episode 22: Read More in '24

11 Feb 2024

Contributed by Lukas

This week, Dr. Boogren shares a little challenge for herself that has been uber rewarding! Why don't you try it out for yourself?  For episode r...

Episode 21: Happy New New Year

04 Feb 2024

Contributed by Lukas

This week is a fresh start. Consider where you are, where you want to be and get started right now. For episode resources, see SelfCareForEducators.co...

Episode 20: One-Minute Breath

28 Jan 2024

Contributed by Lukas

Dr. Boogren shares a little initiative she is trying herself in hopes it brings you calm, health, and happiness. For episode resources, see SelfCareFo...

Episode 19: Get Excited!

21 Jan 2024

Contributed by Lukas

Dr. Boogren encourages the Squad to put something on the books that we can look forward to. For episode resources, see SelfCareForEducators.com. Music...

Episode 18: 24 For 2024

14 Jan 2024

Contributed by Lukas

This week's invitation builds off of last week, motivating the Squad to get even more prepared for the new year. For episode resources, see SelfC...

Episode 17: An Intentional 2024

07 Jan 2024

Contributed by Lukas

Dr. Boogren guides the Self-Care Squad to intentionally enter 2024. For episode resources, see SelfCareForEducators.com. Music: Happy Clappy Ukulele b...

Episode 16: Take A Break.

17 Dec 2023

Contributed by Lukas

This week, Dr. Boogren leads by example and encourages the Squad to take some much deserved rest time. For episode resources, see SelfCareForEducators...

Episode 15: Rearrange It.

10 Dec 2023

Contributed by Lukas

This week, Dr. Boogren describes a personal initiative that can inspire creativity and feed our brains.  For episode resources, see SelfCareForEducat...

Episode 14: Less Carbs, More Protein

03 Dec 2023

Contributed by Lukas

Last week we said no to something. This week, we say yes ... to protein! For episode resources, see SelfCareForEducators.com. Music: Happy Clappy Ukul...

Episode 13: Just Say No.

26 Nov 2023

Contributed by Lukas

Sometimes personal wellness means we have to say no to things we really want to do. For episode resources, see SelfCareForEducators.com. Music: Happy ...

Episode 12: 5 Wonderful Things

19 Nov 2023

Contributed by Lukas

This time of the year is such an awesome time to resonate on the amazing things life puts in our paths. For episode resources, see SelfCareForEducator...

Episode 11: Preparing For the Holiday Season

12 Nov 2023

Contributed by Lukas

Dr. Boogren inspires the Squad to do some reflection and preparation for the upcoming holiday season. For episode resources, see SelfCareForEducators....

Episode 10: Did You Hear That?

05 Nov 2023

Contributed by Lukas

Dr. Boogren presents a simple, fun initiative this week to inspire, entertain, and/or relax. For episode resources, see SelfCareForEducators.com. Musi...

Episode 9: All Or Something

29 Oct 2023

Contributed by Lukas

This week, the Squad is challenged to rethink an old phrase and how we might use it to motivate us to make positive steps. For episode resources, see ...

Episode 8: Take a Breath.

22 Oct 2023

Contributed by Lukas

[Insert deep belly breath] Didn't that feel good? For episode resources, see SelfCareForEducators.com. Music: Happy Clappy Ukulele by Shane Ivers...

Episode 7: Eat Only What You Bring.

15 Oct 2023

Contributed by Lukas

The Squad is eating only what they bring to work. Let's cut mindless snacking from our workdays. For episode resources, see SelfCareForEducators....

Episode 6: S T R E T C H

08 Oct 2023

Contributed by Lukas

This week, Dr. Boogren shares a strategy that has greatly improved her physical health and may benefit you, too. For episode resources, see SelfCareFo...