Small Habits Create Big Change

REBECCA BRANSTETTER, PhD, is the founder of The Thriving Students Collective and Thrive Hive TV Network, online platforms for boosting the mental health and learning needs of children and the educators who support them. A national media expert, Rebecca’s expertise has appeared in The Washington Post, NPR, CNN, and Parents magazine.

• About the Author xiiiAcknowledgments xvForeword xviiIntroduction: Why I Wrote Small Habits 1How the Book Is Organized 2Research vs. Reality 3Information vs. Transformation 6The Myth of Willpower 7Micro-Habits That Are “Too Small to Fail” 7Keystone Habits 9Mindset Matters 12Accountability 13Self-Compassion 15Habits Are a Vote for Who You Are 16From What’s Wrong to What’s Strong 17Take the Assessment 18Thriving Action Plan 19Discussion Questions 22Notes 23Chapter 1 Boosting Positive Energy 25Why Filling Your Tank Is Essential 26Bridging the Research to Your Reality 29Know Your Strengths 29Recognizing Flow in the Classroom 31Micro movements Toward Recharging 31Positive Priming – Setting the Stage for Success 33Get Energy from Your Students 33Blend Work with Passion 34Micro-Habits to Use Your Thrive-O-Gram Strengths 35Your Thriving Road Map 38Discussion Questions 39Notes 40Chapter 2 Cultivate Work-Life Balance 41Why Work-Life Balance Is Essential for Burnout Prevention 42Bridging the Research to Your Reality 43Recognizing Early Warning Signs 43The Myth of Perfect Balance 44Strategic Stopping: The Power of Pause 45Language and Choice: Shifting from Should to Could 46Micro-Habits to Use Your Thrive-O-Gram Strength 46Your Thriving Road Map 50Discussion Questions 51Notes 52Chapter 3 Build a Support Network 53Why We Need to Build a Support Network 54Bridging the Research to Your Reality 55The Power of Emotional Contagion 55Be the Energy in the Room 57Be the Marigold 57The Power of 2 Plus 3 59Micro-Habits to Use Your Thrive-O-Gram Strength 61Your Thriving Road Map 64Discussion Questions 65Notes 66Chapter 4 Find Mindful Moments 67Why Mindfulness Is Essential for Burnout Prevention 68Bridging the Research to Your Reality 70Clearing Your “Emotional Whiteboard” 71Adult Recess: A Mindful Break 72Cultivating the Inner Pause Button 73Micro-Habits to Use Your Thrive-O-Gram Strength 75Your Thriving Road Map 78Discussion Questions 79Notes 80Chapter 5 Reduce Frustration 81Why Reducing Frustration Is Essential for Burnout Prevention 82Bridging the Research to Your Reality 83The Power of Naming 84Conducting a Control Audit 85Reframing Stress 87Reframe Mundane as Meaningful 88Micro-Habits to Use Your Thrive-O-Gram Strength 89Your Thriving Road Map 93Discussion Questions 94Notes 95Chapter 6 Protecting Your Downtime 97Why Protecting Your Downtime Is Essential for Burnout Prevention 98Bridging the Research to Your Reality 99Default Mode Network 99Sleep 101Water 103Movement Breaks 103Nature Breaks and Biophilic Design 103Micro-Habits to Use Your Thrive-O-Gram Strength 104Step 1: Reframe Moments of Choice 105Step 2: Pick a Ritual 105Step 3: Repeat with Low Friction 106Your Thriving Road Map 110Discussion Questions 111Notes 112Chapter 7 Cultivate Healthy Boundaries 113Why Boundaries Are Important for Burnout Prevention 114Bridging the Research to Your Reality 116Starting with Yourself 116Micro Boundaries: Small Steps Toward Big Change 117Handling Pushbacks on Boundaries 119Micro-Habits to Use Your Thrive-O-Gram Strength 120Your Thriving Road Map 122Discussion Questions 123Notes 124Chapter 8 Reduce Daily Stress 125Why Reducing Daily Stress Is Essential for Burnout Prevention 127Bridging the Research to Your Reality 129Self-Care and Self-Compassion: Companions in Wellness 130Complete the Stress Cycle 130Finding Your Self-Care Language 132Look Upstream 135Micro-Habits to Use Your Thrive-O-Gram Strength 136Your Thriving Road Map 138Discussion Questions 139Notes 140Chapter 9 Gratitude 141Why Gratitude Is Important for Burnout Prevention 143Bridging Research to Your Reality 143Savoring 144Micro-Happiness 145Gratitude Journal 146Setting Intentions and Celebrating Small Wins 146Praise Prism 147Micro-Habits to Use Your Thrive-O-Gram Strength 147Your Thriving Road Map 150Discussion Questions 151Notes 152Chapter 10 Thrive Ratio 153Why the Thrive Ratio Is Essential for Burnout Prevention 154Bridging the Research to Your Reality 156Explore the Diversity of Thrive Town 157Cherish Where You Are 157Celebrate the Road Traveled 157Micro-Habits to Use Your Thrive-O-Gram Strength 158Your Thriving Road Map 160Discussion Questions 162Appendix A: Your Personalized Thriving Road Map 163Appendix B: Journey to Thrive Town: A Guide for School and District Leaders 175Preparing for the Trip 177Step 1: Choose Your Own Adventure! 177Step 2: Read the Chapter 179Step 3: Facilitate a Discussion 179Step 4: Make it Visible 180Engaging Your Team in Thrive Town 180Create a Safe Environment 180Use Discussion Prompts 180Encourage Personal Reflection 181Action Planning 181Conclusion 181Epilogue 183Index 185