If you’re a teacher, you know “teacher tired” is a very specific kind of exhaustion. By 8 PM you’re done. By 10 PM you’re wide awake, replaying parent emails, lesson plans, and that one copier jam that ruined your morning.

It’s called teacher insomnia. Tired all day, wired at night. And it makes back-to-school season even harder.

The good news? You don’t need a 90-minute wind-down routine to finally get some sleep. A few simple habits can make a huge difference in how quickly you fall asleep (and how well you stay asleep).

Here’s the bedtime reset routine that actually works. It's been tested and approved by a former teacher who used to live on 4-5 hours of sleep (lol, me).


📵 Step 1: Put the Phone Down

This one’s simple but brutal: 30 minutes before bed, put your phone down.
No scrolling, no “just one more reel,” no late-night emails.
If you’re tempted, leave it charging across the room. Out of sight, out of mind.



📝 Step 2: Brain Dump with Voice Notes or Journal

Most of the time, it’s not our body that’s awake — it’s our brain.
Try this:

  • Voice notes: “Hey Siri/Hey Google, record a voice memo” → say all the thoughts swirling in your head.

  • Journal: Write down tomorrow’s to-do list, that parent email reply, or the random reminder you’re afraid you’ll forget.

Clearing your head = less midnight overthinking.


💧 Step 3: Calm Peptides (My Secret Weapon) or Drink a Calming Tea

Here’s where my wellness routine comes in. I take Calm peptides about 30 minutes before bed.
They help me shift out of “teacher brain” mode and into “rest” mode.
For me, it’s been the difference between staring at the ceiling replaying emails… and actually falling asleep.


🧘 Step 4: Quick Stretch or Journal Prompt

Spend 2–3 minutes stretching, or write one line in your journal:

  • “One thing I did well today”

  • “One thing I’ll let go of tonight”
    This little reset tells your body and brain: the day is done.


💤 Step 5: Lights Out = Real Sleep

Finally, give yourself permission to go to sleep. Not scroll. Not grade. Not “catch up.” Just sleep.

Because honestly? Rest is productive.

✨ Final Thoughts

Teacher tired is real. So is teacher insomnia. But with a few small shifts like putting your phone down, brain dumping your thoughts, sipping Calm peptides, and stretching, you can build a bedtime reset routine that actually works.

Try one step tonight and notice the difference. Small changes = better sleep = a stronger human tomorrow.

Read more »

Jessica

If you’re a teacher (or just a tired human), you know the feeling: you drag yourself home after a long day, and the last thing you want to do is chop, sauté, and prep a “balanced dinner.” Most nights, dinner ends up looking like cereal, random granola bars, or takeout you didn’t really want.

I’ve been there. So many times.

And while there's nothing wrong with cereal and random granola bars and takeout, sometimes you may want something a little more substantial. 

The truth? Meal prep doesn’t have to be an all-day Sunday event with 27 containers and a week of perfectly portioned lunches. It can be simple, fast, and actually realistic for real life.

Here’s how to meal prep when you’re too tired to meal prep.



Start With the “One Grocery Bag, Five Meals” Mindset

Instead of planning 10 different recipes with a million ingredients, stick to one simple grocery bag that can stretch into five dinners.

Example: A pack of chicken breasts + a few veggies = sheet pan chicken, tacos, wraps, a rice bowl, and soup.
Bonus: Less waste, less decision fatigue, and way less stress at 5 PM.

Check out some of my One Grocery Bag plans HERE.


Read more »

Jessica

Back-to-school season always feels like a whirlwind—new schedules, fresh lesson plans, and about a thousand little things to keep track of. But when it comes to technology, building a few simple routines can save your time and your sanity.

Here are five easy tech routines to start the school year off strong:

1. Use Version History Like a Safety Net

Accidentally delete an assignment? Student overwrote your beautifully formatted template? No panic necessary. Google Docs, Slides, and Sheets all have a Version History tool. With just a few clicks, you can restore previous versions of a document (or even copy pieces from earlier drafts). Make it part of your routine to check version history before spending time recreating work.

💡 Pro Tip: Teach students how to use this feature, too—it builds independence and responsibility.


2. Set Up Email Filters to Declutter Your Inbox

Your inbox doesn’t have to feel like a firehose. Spend 10 minutes setting up filters at the start of the year:

  • Parent newsletters → Auto-label and skip inbox.

  • Student submissions → Route into a single folder.

  • Professional development updates → Archive until you’re ready.

This way, the only emails hitting your inbox are the ones that actually need your attention.


3. Use Voice Notes for Quick Wins

Instead of typing long reminders or trying to capture ideas mid-chaos, use voice notes. Apps like Google Keep, Otter, or even the voice memo feature on your phone can turn your thoughts into text. It’s a great way to capture parent phone call notes, student observations, or reminders on the fly.


4. Build Student Chromebook Care Routines

A little structure early on goes a long way in preventing mid-year meltdowns over broken or missing devices. Try setting up simple routines like:

  • A morning and afternoon Chromebook check-in spot.

  • Weekly “clean your screen and keyboard” time.

  • Teaching students to charge at the same time each day.

Consistency means fewer tech headaches for you later.

PLEASE NOTE: DO NOT UNDER ANY CIRCUMSTANCES USE CLOROX WIPES ON SCREENS!! They are fine to use on keyboards and the external parts of the Chromebooks, but not on screens. 

My Fave Screen Cleaning Wipes: (affiliate link)

https://amzn.to/4ndl4kC 

5. Create Google Keep Checklists for Everything

Checklists aren’t just for groceries. Use Google Keep to create reusable checklists for:

  • Materials you need for common lessons.

  • Sub plans.

  • Weekly classroom reset tasks.

Bonus: You can share lists with co-teachers or even your students for collaborative routines.

Final Thoughts

The start of the year is the perfect time to put systems in place that will save you stress later. These tech routines are simple to set up but powerful in keeping you organized and sane when the school year gets busy.

✨ Remember: small routines add up to big relief. Pick one to start this week and layer in the others as you go.



Read more »

Jessica

Meal prep that’s flexible, flavorful, and Friday-night-friendly.

If you’ve been around here a while, you know I love a good One Grocery Bag, Five Meals plan. It’s my go-to method for saving time, money, and mental energy, especially during the back-to-school chaos.

This week’s edition: Pulled Pork.

With just one batch of slow-cooked shredded pork, you’ll have the base for four healthy-ish dinners, plus one easy “don’t think about it” frozen meal to round out the week.

🥩 What You’ll Need

Start with 3 - 4 lbs of pork shoulder or pork butt. Season it simply with:

  • Salt + pepper

  • Garlic powder + onion powder

  • Smoked paprika

  • A splash of broth or apple cider vinegar

Cook it low and slow (Instant Pot or Crockpot both work!), then shred it up and divide into 4–5 portions (~3–4 oz each) depending on your household size.

🍽 The Meal Plan

1. BBQ Pulled Pork Sandwiches

Toast a bun or sourdough slice, pile on the pork, and top with coleslaw or pickled onions.
Healthy swap: Skip the bun and use sweet potato rounds or serve in a bowl.

2. Pulled Pork Tacos

Serve in corn tortillas with cabbage slaw, avocado, and salsa.
Healthy swap: Use large romaine or butter lettuce leaves instead of tortillas.

3. Pulled Pork Veggie + Rice Bowls

Layer roasted veggies, shredded pork, and brown or cauliflower rice.
Drizzle with tahini, lime vinaigrette, or coconut aminos.

4. Pulled Pork Quesadillas

Sandwich pulled pork and compliant cheese (if tolerated) or hummus between two tortillas and toast until golden.
Healthy swap: Use a gluten-free tortilla or make into a pulled pork veggie skillet.

5. Friday Night = Frozen Chicken Nuggets + Instant Mashed Potatoes

Because you deserve a break. And let’s be honest — no one is cooking a full meal on a Friday.


🥗 Sides & Lunch Tips

Each dinner idea includes optional side pairings (think: air fryer sweet potatoes, slaw mix, simple salads, or pre-steamed veggies). You can also repurpose leftover pork into:

  • Lettuce wraps for lunch

  • A quick stir-fry

  • Scrambled with eggs and spinach for breakfast-for-dinner

✅ Why It Works

  • Budget-friendly: One protein = multiple meals

  • Time-saving: Cook once, eat all week

  • Customizable: You can make this as “clean” or comfort-food-style as you like

  • Flexible: Works whether you're carb cycling or just trying to get dinner on the table


Grab it HERE

✨ Real Life Tip:

If you’re following something like Belle Vitale Plan A, sub the pork shoulder with a lean pork loin roast and cook it the same way for a lighter option. It’s just as shreddable and better for your macros.

Read more »

Jessica

Let’s be honest: the idea of a "perfect" morning routine is often created by influencers who wake up at 4:45 AM, journal in cursive, and drink hot lemon water with turmeric while meditating in a linen robe.

That’s not my vibe.

But as someone who supports teachers and writes curriculum full time, I do need structure. I need energy. I need focus. And I need something I can actually stick with - even on mornings when I oversleep or my brain feels like static.

So here it is: my simple, realistic, teacher-approved morning routine that helps me feel grounded and energized without taking over my life. And yes, there’s still room for coffee.

🚪 Step 1: Start With Hydration

Before I even touch coffee, I mix up a packet of MAKE Hydrated or Fit + Hydrated with cold water.

It tastes like a spa day and gives my body:

  • A head start on hydration

  • Support for bloat and digestion

  • A gentle energy boost (especially Fit + Hydrated!)

Even when I wake up tired or groggy, this is step one. Because when I feel better, it’s way easier to make better choices for the rest of the day.


📅 Step 2: Check My Top 3 (Not My Inbox)

I used to scroll emails, social media, and notifications the second I opened my eyes. Now, I open my planner or Wellness Tracker (AKA Google Keep) and write down just 3 things:

  1. One Must-Do task

  2. One Feel-Good task (something just for me)

  3. One Let-It-Go task (because letting go is also a task!)

This gives me focus and helps me avoid falling into a reactive spiral.

Bonus: I use Google Keep or a sticky note if I’m short on time.



🙌 Step 3: Move for 5–20 Minutes

I don’t always do a full workout in the morning, but I do move. Some days it’s a quick walk on the walking pad, some days it’s a few stretches or a strength circuit. It gets my blood flowing and tells my brain: "We’re awake and we’re doing things."

Even 5 minutes counts.



☕ Step 4: Enjoy the Coffee (No Shame)

Yes, I drink coffee. But I don’t let it be the first thing that hits my stomach anymore. I’ve noticed a huge difference in energy and mood when I hydrate first and give myself a few quiet moments to get centered before caffeine kicks in.

Coffee becomes a treat, not a crutch.



📆 Want to Try It?

If your mornings feel rushed, chaotic, or just plain non-existent, try building a routine that works for you.

You can use my free Weekly Planner or this simple formula:

  • Hydrate

  • Ground your mindset

  • Move

  • Then caffeinate

It doesn’t need to be perfect to be powerful. Start small, and build from there.

Let me know if you want to know how I use MAKE peptides to feel focused without feeling frantic.

You don’t have to wake up at 4AM to have a strong start. You just need a system that supports you.

Read more »

Jessica

If you’ve been teaching for more than five minutes, you know that tech can be your best friend… or your eternal nemesis. 

The thing is, there are so many little shortcuts and tools that can make your teaching day smoother, but they’re not always obvious. And sometimes, the “simple” things are the ones we overlook the most.

Here are 10 of my favorite teacher tech tips you probably don’t know (but should), plus how they can save your time, your sanity, and maybe even your coffee.

1. Version History in Google Docs

Stop making “Lesson Plan FINAL - Use This One” and “Lesson Plan FINAL Final V2.”
Go to File → Version history → See version history and you can view, restore, and name past versions of your document. You’ll never need 87 duplicate files "copy of copy of copy" again.



2. Pinning & Grouping Chrome Tabs

If your browser looks like a game of Tetris, this is for you.

  • Pin Tabs: Right-click on a tab → Pin. This keeps it open, small, and locked to the left.

  • Group Tabs: Right-click → Add Tab to Group. Color-code and label them (Lesson Plans, Grades, Email).

Your future self will thank you.

3. Voice Notes on Apple Watch, iPhone, and Android

Ever had a brilliant idea in the hallway… and forgot it by lunch? Stop trusting your memory; just record it!

  • Apple Watch: Raise your wrist and say “Hey Siri, record a voice memo”. Saved instantly in your Voice Memos app.
  • iPhone: Open the Voice Memos app, tap record. Rename later so you can find it fast.
  • Android: Open the Google Recorder app (many newer phones have it built-in) or download a free voice memo app from the Play Store. Tap record and go.
Perfect for lesson ideas, parent reminders, or sudden lightbulb moments without fumbling for a sticky note.

4. Semantris & Quick Draw: Artificial Intelligence for Classroom Engagement

  • Semantris: A Google word association game. Great for vocabulary warm-ups, synonyms/antonyms, and brain breaks.

  • Quick Draw: AI tries to guess your doodle in 20 seconds. Fun for vocab review, art warm-ups, or just a laugh (“That’s not a potato, it’s a duck!”). Also, GREAT practice for little fingers on trackpads and computer mice. 

Both are free, web-based, and hook students fast.

5. AutoDraw for Quick Graphics

Need a visual but your stick figure skills are… questionable?
Go to autodraw.com, doodle your best attempt, and watch AI turn it into clean clipart.
Perfect for anchor charts, presentations, or classroom signs.

6. Mac/PC Screenshot Shortcuts

Stop printing your screen just to crop it.

  • Mac: Shift + Command + 4 = select an area to capture.

  • PC: Windows + Shift + S = select an area to capture.

Screenshots go right to your clipboard or desktop for easy pasting. Just use CTRL+V to paste the screenshot wherever you want it!

7. Email Filters for Sanity

Gmail: Click the gear → See all settings → Filters & Blocked Addresses.
Outlook: Settings → Mail → Rules.

Create filters for newsletters, parent communication, or team updates so they skip the inbox clutter and go right where you want them.

8. Google Keep Checklists for Routines

Google Keep is like sticky notes, but they don’t get lost under your desk.
Create checklists for daily classroom routines, student jobs, or even sub plans. Share with teammates for easy collaboration.

9. Keyboard Shortcuts You’ll Actually Use

  • Copy: Ctrl/Command + C

  • Paste: Ctrl/Command + V

  • Undo: Ctrl/Command + Z

  • Reopen closed tab: Ctrl/Command + Shift + T (the best one)

Little seconds saved add up to minutes, and that’s another sip of coffee.

10. Using Headings in Google Docs

If you have a 14-page doc, scrolling is a nightmare.
Highlight text → Change from “Normal text” to “Heading 1/2/3.”
Then use View → Show Outline to jump around instantly.
Great for lesson plan binders, curriculum maps, and student project docs.

Final Thoughts

Tech doesn’t have to be overwhelming. In fact, the simplest features are often the most powerful.

Start with one or two of these tips this week. Use the time you save to do something just for you: drink your water, eat your lunch, or (my favorite) take a bathroom break.

What’s your go-to teacher tech hack? Drop it in the comments so we can all steal it.

Read more »

Jessica

 

An easy, fun, and free way to introduce artificial intelligence in the classroom

Why Even Talk About AI in the Classroom?

Let’s be honest — “artificial intelligence” sounds big and intimidating. But it’s also everywhere: in our phones, in our recommendations, in the way students are already using (or hearing about) tech.

As a curriculum writer and former teacher, I love finding ways to make big ideas feel small, safe, and fun — especially for younger learners. And that’s exactly why I love Google Quick, Draw!

What Is Google Quick, Draw?

Google Quick, Draw! is a free, browser-based game where students draw simple objects (like a cat, a shoe, or a mountain) and the AI tries to guess what they’re making — in real time.

The AI model has been trained on millions of doodles, so the more students draw, the better it gets at recognizing patterns.

It’s fast, funny, and surprisingly mind-expanding.





Why I Love Using It to Teach AI

✅ It’s visual and interactive

No boring slides about algorithms — just doodles and guesses.

✅ It makes AI less scary

Students see AI as a “helper” trying to learn from their work (and sometimes failing!).

✅ It builds digital fluency

They begin understanding how machines learn, recognize patterns, and improve over time.

✅ It’s great practice for tech skills, too

This activity gives younger students hands-on experience with using a trackpad or mouse — something many of them struggle with early on. Practicing fine motor skills in a fun, low-pressure way helps build their confidence with devices they’ll use daily.



How to Use It in the Classroom

1. Use It as a Warm-Up

Great for getting students thinking creatively before a STEM or tech lesson.

2. Pair Students Up

Let one student draw while the other guesses what the AI will guess — this builds discussion and prediction skills.

3. Reflect on the Experience

Ask:

  • “What made it hard for the AI to guess?”

  • “What do you think the computer learned from your doodle?”

  • “Was it always right? Why or why not?”

4. Tie It to Real-World AI

Explain how apps like Google Photos or Siri also recognize patterns to help us — and how they don’t always get it right.

Teacher Tips

  • ✅ Works great on Chromebooks and desktops

  • ✅ No sign-in required

  • ✅ You can replay and share student drawings if you project your screen

  • ✅ Keep it light and fun — the point isn’t perfect drawing, it’s interaction

Want a Lesson Plan or Slide Deck?

I’m working on a printable version of this activity with guiding questions and slides — message me on Instagram @techandteachability if you want early access!

Final Thoughts

AI isn’t just something our students will “deal with someday” — it’s already part of their world. And the more we can bring it down to earth in creative, thoughtful ways, the better prepared they’ll be.

Google Quick, Draw! is one of my favorite tools for starting that conversation — no robots required.

Read more »

Jessica

It’s back-to-school season, which means your brain is juggling lesson plans, classroom setup, and 87 emails—and that’s before lunch.

If you’re a teacher (or just a tired human) who wants to eat something other than Goldfish and cold coffee next week, I’ve got you covered.

This One Grocery Bag, Five Meals plan is designed for real-life energy levels. It’s healthy-ish, budget-friendly, kid-approved, and best of all… it’s actually doable.

What’s Inside the Plan

  • 5 easy dinners made from ~15 ingredients

  • Dump-and-go recipes (think slow cooker, sheet pan, and skillet)

  • Leftovers that can double as lunch

  • A printable grocery list

  • A quick meal prep guide to set you up on Sunday

The Weekly Dinner Lineup

Monday - Sheet Pan Sausage + Veggies
Chop it, toss it, roast it. Dinner is ready in under 30 minutes, and leftovers are perfect for wraps or bowls.


Tuesday - Turkey Taco Skillet
Ground turkey, black beans, and salsa come together in one pan. Serve with rice or tortillas—done!

Wednesday - Slow Cooker Salsa Chicken Bowls
Toss everything into your slow cooker before work. Come home to juicy shredded chicken ready for bowls, wraps, or salads.


Thursday - Leftover Remix Night
Use what’s left to build wraps, taco salads, nachos, or a taco pasta skillet. Zero brainpower required.

Friday - Frozen Pizza Night
The plan ends with a well-deserved break. Pair with a salad (if you feel like it) or just eat the pizza. Cold leftovers make a great lunch.


One Grocery Bag Shopping List

You’ll need just a handful of basics to make it all work. Think:

  • Chicken breasts

  • Ground turkey

  • Sausage

  • Black beans

  • Bell pepper, zucchini, carrots, onion

  • Salsa, taco seasoning, diced tomatoes

  • Rice, tortillas, frozen pizza

  • Shredded cheese + your favorite dressing

Click here to download the full grocery list + printable PDF

Optional: 30-Minute Sunday Prep

If you want to make weeknights even easier, the plan includes a quick prep guide. Chop your veggies, pre-cook your protein, and portion a few ingredients ahead. Future you will be grateful.

Real Talk

This plan isn’t fancy. It’s not Pinterest-perfect.
But it’s realistic, nourishing, and sanity-saving—which makes it perfect for the first week back to school.

Whether you’re headed back to the classroom or just need dinner on the table without stress, this plan is here to help you start the school year feeling a little more together.

Ready to simplify your week?
Grab your copy of the plan, grocery list, and prep guide below!



Read more »

Jessica

Let’s just say… my brain doesn’t believe in linear thinking.

I’m a former teacher with a to-do list the size of a CVS receipt and a mind that skips like a playlist on shuffle. Sound familiar?

Whether you’ve been diagnosed with ADHD or just feel like your brain has 47 tabs open, I want to share what’s actually helped me stay focused, feel less frazzled, and still function when my brain is doing backflips.

The Tech Tools I Swear By

1. Focus Keeper App

This little Pomodoro-style timer is a game-changer. I set 25-minute work blocks and challenge myself to stay focused just until the buzzer. It removes the pressure to be "on" all day and lets me work with my brain, not against it.

2. Google Keep

Digital sticky notes are my brain-dump sanctuary. I can organize by color, pin important tasks, and access them from anywhere. When ideas hit me mid-coffee sip or mid-scroll, they go here.



3. Forest App

This one grows a digital tree while you stay off your phone. If you touch your phone, your tree dies. Dramatic? Yes. Motivating? Also yes. I love seeing my little forest flourish by the end of the day.


4. ChatGPT

For quick answers, rewrites, lesson ideas, captions, and planning help. It’s like a thinking partner that doesn’t interrupt. I use it to brainstorm when my brain is stuck in the fog.

Peptides That Help Me Function

Enter my secret weapon: MAKE Wellness peptides.

These are all-natural, sweetener-free wellness supplements designed to support your body and mind. Here are the ones I use for focus, energy, and calm:

  • Focused: 1 capsule in the morning. It helps me zone in when I’m distracted by every bird, beep, and browser tab.

  • Energized: This powdered mix gives me caffeine without the crash. It keeps my thoughts clearer and my motivation higher.

  • Calm: I take this before bed so my brain doesn’t play the highlight reel of tomorrow’s to-do list on repeat or zero in on that one awkward moment I had twenty years ago. 

I still lean on healthy habits like walking and sleep, but these peptides have made those habits easier to stick with.

TL;DR

If your brain is buzzing and burnout feels close, you don’t need to reinvent your entire routine.

Start small: try a 25-minute focus session. Try one new supplement. Try a tech tool that takes pressure off your brain.

Supporting your ADHD brain (or your teacher-brain-that-feels-like-ADHD) doesn’t have to be overwhelming.

It can be a few smart tools + some gentle support = a more functional, calm, and focused YOU.

You got this.

Read more »

Jessica

You made it to Day 7—and now it’s time to take what worked and keep it with you.

Today’s task is to write down 3 small but powerful reset intentions for the school year. 

They could be:

📝 “Drink water before coffee”
📝 “Leave work at work”
📝 “Move my body every day”


Whatever you choose—keep it visible. 

On your mirror. In your planner. As your phone background.

Why it matters
Writing intentions down gives you a north star to come back to when things get busy.

This reset doesn’t have to end. You can keep building on these tiny habits, one day at a time.

I’m cheering you on every step of the way 💛

Read more »

Jessica

You deserve a peaceful ending to your day.



Your sleep deserves better. So today’s reset is about what you don’t do: scroll, check email, or binge late-night reels.


✅ Set a screen-free zone for the last 30 minutes of your day


✅ Replace it with something gentle: stretching, reading, journaling


✅ Bonus: Use a Calm peptide to help your body relax into rest


Your brain, body, and nervous system will thank you.

Why it matters: Blue light, endless scrolls, and mental overload keep your brain alert when you should be resting. Logging off helps you sleep deeper and feel more refreshed in the morning.

📥 Need help winding down? The Reset Guide includes a bedtime routine checklist you can print or keep by your bed.

One more reset to go—you’re doing amazing!
Read more »

Jessica

Clear space, clear mind

You don’t need to Marie Kondo your whole house.

Just 5 minutes. One surface.

✅ Set a timer for 5 minutes
✅ Pick a space (fridge, pantry, counter, etc.)
✅ Toss, wipe, tidy. That’s it.

You don’t have to finish it all - just start.


Visual clutter = mental clutter.

Even a quick reset creates room to breathe.

Read more »

Jessica

Subscribe to: Posts (Atom)
Powered by Blogger.
Back to Top