The 5 Resets 

The 5 Resets: A Mindful Guide for Educators (and ALL Humans)

It’s Thursday afternoon. Your prep time has vanished into a black hole of emails, grading papers, and wrestling with the copy machine. 

You’ve repeated the phrase “Please sit criss-cross applesauce” so many times that it now haunts your dreams. 

If your energy is running on caffeine and pure willpower, The 5 Resets by Dr. Aditi Nerurkar might just be the lifeline you didn’t know you needed.

This practical, science-backed guide offers a refreshingly human take on burnout and stress, and—get this—how to feel like yourself again without quitting your job, moving to the mountains, or becoming a full-time goat yoga instructor.

The idea is simple but powerful: we don’t need to overhaul our entire lives when we're overwhelmed. 

These are just a few of my own key takeaways and interpretations of The 5 Resets. We need a reset—or 5, to be exact—Rest, Reflect, Reduce, Reframe, and Respond.

Here’s how each one can support you—as a teacher and a human being.

1. REST

Rest isn't just about getting more sleep (although, yes, please). Dr. Nerurkar expands the idea of rest to include brain breaks, boundary-setting, and time away from the never-ending stream of stimulation. It’s about mental rest—turning down the noise so your brain can reset and restore.

For teachers, this might look like:

• Taking a real break during lunch (step away from the photocopier!)
  

• Sitting down after school before tackling another to-do
  

• Creating a buffer between work and home (a short walk, a podcast, or just silence in your car)
  

You don’t need a tropical vacation (though wouldn’t that be nice?); you need permission to pause.

Why it matters:
✅ Helps you recover energy and mental clarity
✅ Prevents decision fatigue and emotional overload
✅ Keeps your nervous system from staying in constant “go mode”
✅ Makes space for the human behind the teacher badge

2. REFLECT

Reflection is where insight lives. Carving out time to reflect in a profession that moves at lightning speed helps us see patterns, reconnect with purpose, and realign with what matters most.

Dr. Nerurkar reminds us of something profound:
“We live a lifetime in a day.”

In one school day, you might console a crying child, spark a love for reading, referee a basketball disagreement, and laugh so hard you snort your coffee. These moments, small and big, make up the richness of your days.

Try this:

• At the end of your day, jot down one meaningful moment
  

• Ask: What did today teach me? Where was the joy, the growth, the connection?
  

• Reflect as a teacher, but also as a partner, parent, friend, or just… you
  

Why it matters:
✅ Helps you stay connected
✅ Brings meaning to the everyday moments
✅ Builds gratitude and perspective
✅ Allows you to see that even hard days are full of life and learning

3. REDUCE

Here’s the truth: We can’t do it all. And we certainly can’t do it all well.

The reduce reset asks: What can I let go of today?

Whether it’s an overstuffed to-do list, a perfectionist streak, or that lingering guilt for not laminating all the things—reducing is about simplifying to survive (and thrive).

This could mean:

• Declaring an email-free evening
  

• Letting go of unnecessary meetings or self-imposed expectations
  

• Reducing digital clutter (goodbye, 47 open tabs)
  

Why it matters:
✅ Prevents overwhelm by focusing on what truly matters
✅ Frees up mental space and emotional bandwidth
✅ Encourages healthier boundaries
✅ Protects your energy for the things that bring joy and connection

4. REFRAME

This reset is where mindset work happens. It's about shifting how you see challenges, failures, or even frustrating moments.

Reframing allows you to move from:

• “I’m failing at this.” → “I’m learning and adjusting.”
  

• “I didn’t get to everything.” → “I did what I could with the time and energy I had.”
  

• “Why is everything so hard?” → “This is hard and I’m handling it.”
  

Reframing is a practice in self-compassion. It allows us to meet our thoughts and feelings with curiosity, not criticism.

Why it matters:
✅ Strengthens emotional resilience
✅ Helps you navigate challenges without spiraling
✅ Fosters self-compassion and realistic expectations
✅ Creates space for growth instead of shame

5. RESPOND

Dr. Nerurkar introduces her signature tool here:

Stop. Breathe. Be.

It’s a 30-second strategy that creates space between the stimulus and your response—a tiny pause with major power.

Here’s how it works:

• Stop: Whatever you’re doing—pause
  

• Breathe: Three slow, deep breaths
  

• Be: Notice how you feel. What’s happening in your body? What do you need?
  

For educators, this reset can be a lifesaver:

• Before addressing student behavior
  

• Before transitioning from school to home
  

• Before walking into a meeting
  

It’s not about perfection—it’s about presence.

Why it matters:
✅ Creates a pause between reaction and response
✅ Supports better decision-making and communication
✅ Regulates your nervous system in the heat of the moment
✅ Empowers you to choose calm over chaos

A Reset for You—Not Just the Teacher You

The beauty of the 5 Resets is that they aren’t just professional strategies. They’re human ones.

They help you as a teacher, yes—but also as a parent navigating bedtime chaos, as a partner trying to reconnect after a long week, as a friend who wants to be present, and as a person deserving of care.

When you Rest, Reflect, Reduce, Reframe, and Respond—you’re not just avoiding burnout. You’re creating a more sustainable, joy-filled life.

So take a moment.
Notice the lifetime in your day.
And allow yourself a reset. You deserve it.

Be well,

Christine

💛 You can grab your copy of The 5 Resets by Dr. Aditi Nerurkar [HERE on Amazon]—a perfect addition to your teacher bag for those moments when you need a reset. (Not an affiliate link—just a wholehearted recommendation!)